It’s that time of year again. Do you want some real tips on how to lose weight?
I developed my six pack by sucking in my stomach every time I saw a bikini.
I found out that there are many ways to lose a lot of weight fast. Not all are healthy or for everybody. Most of them will make you hungry and feeling like crap. The shirt I am wearing was supplied by BornTough.com. I really like their line.
With Thanksgiving and Christmas out of the way, many of us start to think what we could or should do to get fit in the New Year. If you are over 50, it is not too late. There are three things to concentrate on to succeed. One of which is not what to wear or how much equipment to buy.
The first thing if you haven’t had a physical in a while is to check with your doctor. If you have been inactive, you may have some risk factors for heart disease that you want to get advice on. You might be better off than you think. Don’t let your mind take you out of the fight. Your chronological age may be 55 but you might be 35 on the inside. After that, get moving.
Your diet is extremely important. You can lose weight by eating better. But don’t stop there. Every bit of movement counts. Here are a few tips to help you lose weight quickly, and without hunger. It can also jumpstart your metabolic rate too. (That is a good thing.)
1. Cut Back on Sugars and Starches
The most important part of losing weight is to cut back on sugars and starches (carbohydrates).
When you do that, your hunger levels go down and you end up eating much fewer calories. The Keto diet I started with the help of my daughter helped me with this. A good diet will make you burn carbs for energy. The Keto diet done right makes your body feed off of stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight. It’s the water weight you will shed first.
It is not uncommon to lose up to 10 pounds. That is about the weight of a gallon of milk.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables.
Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day. Imagine this for breakfast and it being good for you. Cheese, eggs and bacon and avocado. Nothing wrong there!
Meat: Beef, chicken, pork, lamb, etc.
Fish and Seafood: Salmon, trout, shrimp, etc.
Eggs: Whole eggs with the yolk are best.
The importance of eating plenty of protein is “huge.” It supposedly has been known to boost metabolism by 80 to 100 calories per day.
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet. When it comes to losing weight, protein is the king of nutrients.
All vegetables and fruits are not equal. Some have high natural sugars or carbs which you don’t want. Don’t be afraid to load your plate with low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.
Here are some:
Cauliflower – I was introduced to pizza with cauliflower crust.
Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carb and low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
Assemble each meal out of a protein source, a fat source and low-carb vegetables. This will put you in the 20–50 gram carb range and significantly lower your hunger levels.
3. Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended. I lost thirteen pounds in a 31 days not lifting.
By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Strength training is important because it improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone. If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will do. And if you want to look good while you work out. Try BornTough.com’s line of products.
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
You want to include aerobic exercise. Aerobics work the large muscles in your body, benefitting your cardiovascular system. Make sure you can pass the “talk test,” which means exercising at a pace that lets you carry on a conversation.
You also need to stretch to maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness.
The Center for Disease Control recommends 150 minutes of aerobic activity a week. You should combine this with two 30-minute strength training sessions per week. The intensity of cardio should be challenging, but tolerable. You may want to grade the intensity of a workout on a scale of 1 to 10, with 10 being incredibly difficult. Aim for exercise somewhere in the 4-8 range. If you are just starting out, start with a less difficult routine and work up to more challenging exercise. If you want to keep going past the first month.
If daily exercise is new to you, don’t worry. Start with just ten minutes of exercise per day, and build up from there. Most importantly, find what works for you.
BornTough makes gym wear that is robust. The workout shirt I just got online is better quality than the two high-priced brands I was looking at in the mall. I had never heard of them until recently, so don’t feel alone if they are new to you too.
I was pretty disappointed at the clothing that is being sold today in local stores when I went looking for work out gear. It is not made to last. I bought some pants that were so thin, that when I tried to wipe off a stain, I almost put a hole in them. This is not the case with BornTough products, check them out.