As the holiday & party season is on it's way, time for a few heads up
to get that body just perfect!:)
4 Simple Steps To Weight Loss
1. Drinking water. Drinking water during the day can help keep you feeling full without consuming high-calorie coffees and snacks. You may also eat less when you do have a snack, as you should already have the sensation of being full. Consuming fewer calories on a daily basis can help speed weight loss.
Drink a glass of water before every meal. In several studies of weight loss in overweight adults, those who drank water before eating a meal regularly consumed fewer calories and saw improved weight loss results. The effect of water on meal calorie consumption has been shown to be more effective in older adults than in young adults.
Regardless of your age, if you use water before a meal to increase weight loss, do not forget to monitor quantities and calorie intake of your food as well. Some reports of the water diet recommend drinking a full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water.
2. No Refined Carbs. Refined carbs generally
refers to foods that are white in color and that have been processed and
refined, like flour, rice, pasta, bread, crackers, cereal, and simple sugars
like table sugar and high-fructose corn syrup.
Natural, unprocessed white foods, such as onions, cauliflower, turnips, white beans, and white potatoes don't fall into the same category. (Of course, health goes out the window when you deep-fry these or any other vegetables, or slather them with butter, sour cream, or cheese.)
The difference between refined white foods and their healthier counterparts is processing and fiber. Most white carbs start with flour that has been ground and refined by stripping off the outer layer, where the fiber is located. Vitamins and/or minerals are frequently added back to enrich the refined product.
Natural, unprocessed white foods, such as onions, cauliflower, turnips, white beans, and white potatoes don't fall into the same category. (Of course, health goes out the window when you deep-fry these or any other vegetables, or slather them with butter, sour cream, or cheese.)
The difference between refined white foods and their healthier counterparts is processing and fiber. Most white carbs start with flour that has been ground and refined by stripping off the outer layer, where the fiber is located. Vitamins and/or minerals are frequently added back to enrich the refined product.
In addition to being
easy to overeat, refined carbs are less satisfying than "good carbs."
The body absorbs processed grains and simple sugars relatively quickly.
Increased blood sugar triggers a release of insulin,
and, in an hour or two after eating, hunger
returns.
Further, many refined-carb foods, particularly sweetened beverages like sodas, provide little nutritional value other than calories. Less-processed "good carbs" are higher in volume and tend to be more filling than refined ones. And controlling portions ultimately, your weight, is easier when you choose foods that are filling.
But keep in mind that not all whole grains are a good source of fiber. For example, brown rice is more nutritious than white rice because it contains the whole kernel of rice, but it's not necessarily a good source of fiber.
Further, many refined-carb foods, particularly sweetened beverages like sodas, provide little nutritional value other than calories. Less-processed "good carbs" are higher in volume and tend to be more filling than refined ones. And controlling portions ultimately, your weight, is easier when you choose foods that are filling.
But keep in mind that not all whole grains are a good source of fiber. For example, brown rice is more nutritious than white rice because it contains the whole kernel of rice, but it's not necessarily a good source of fiber.
3. Don’t Become A Cardio Bunny! Far too many people are focused on how many calories they burn while they’re in the gym, but this is shortsighted. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. You burn calories throughout the day regardless of what you are doing, but exercise helps increase the rate at which you burn those calories. With most forms of traditional steady-state cardio, you expend calories while you’re exercising, but once you stop, you quickly go back to your normal metabolic rate.
Strength training, however, builds muscle, and more muscle helps you burn more calories, even when you’re doing nothing but sitting on the couch.
Strength training is a critical component of any program than emphasises long-term fat loss. The more muscle you have, the more fuel you are constantly burning. This is the advantage strength training offers if your goal is to lean out. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally.
Therefor the best results are achieved by combining a bit of cardio exercise with strengthening & weight lifting. By the way, did you know that lifting your own body weigh is a lot harder and burns more calories? That’s way regular ballet & Pilates exercises bring such great results for your figure! And if you don't have time to get to one of our studios, perfectly welcome to do a few exercise at home - sign up for online classes!
4. Sleep And Get Thinner ( and healthier!) If you're not sleeping well at
night, you may be causing hormonal imbalances that could be making you feel
hungry when you don't really need to eat.
The appetite hormones are made
predominantly during sleep, which means that people have less of a sense of
satiety if they're not getting enough sleep. When you sleep, your body is hard
at work building muscle and repairing and rejuvenating tissue. The less sleep
you get, the less time your body has for these critical processes.
And since the more muscle you have, the higher your metabolism, not sleeping enough could be affecting how effectively your body burns through calories. You (won't) have as much muscle if you're not getting enough sleep, you'll actually wind up with more fat and less muscle.
So eat well, drink some water, exercise
regularly and rest up. Your body will thank you for it.
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