Let’s face facts – crash diets don’t work. Skimping on your calories and crash exercise programs – as much as we wish they would have an immediate effect, only serve to make us hungry and sore. Yet, if you’re looking to shed pounds at the fastest rate possible, the best way to do so is strategic changes to your diet combined with a proper exercise plan. Here’s 5 tips for fat loss that can help you!
Tip #1: Get Some Sleep!
One of the best ways to make sure your weight loss program works is to get some rest! If you’re not getting 6.5 to 8.5 hours of sleep each night, you may be sabotaging your weight loss efforts. A study by the journal Annuals of Internal Medicine found that those that got 8.5 hours of sleep each night lost twice as much weight as those that got less than 6 hours per night – even with the same diet and exercise plan. When you get a good night’s sleep, they found that your hunger hormones, like ghrelin and leptin, stay in check. When you don’t get enough sleep, you may find yourself suffering more hunger – as those that got less than 6 hours sleep per day ate an average of about 385 calories each day.
Tip #2: Breathe Deep!
Having a stressful day? When you’re stressed, your body’s cortisol levels rise. When that happens, your body, for your protection, stores fat rather than burns it. Try some deep breathing exercises when stressed. Inhale and exhale deeply from your nose. Spend five to eight seconds on each inhale and five to eight seconds on each exhale. What happens when you do this is you not only calm your mind, you also activate nervous system receptors that stimulate repair and recovery – while helping to drop cortisol levels. So – relax! It can help you loose weight!
Tip #3: Smaller meals – more often!
We’ve always been taught to have 3 square meals per day. What ends up happening when you eat like this is, by the time you eat, your appetite can cause you to eat more, as it takes time for you to feel “full”. You’re more inclined to overeat not not realize it. Smaller meals, more often, keeps your appetite in check, allowing you to take in fewer calories, yet keep your energy levels up. Make sure you fill up with lean protein and veggies. Nutrient rich foods not only help you feel fuller, they also help you maintain energy levels and minimize cravings.
Tip #4: Make sure you add weight lifting to your workouts!
Although you need cardio in your workout plan, relying on just cardio won’t help your weight loss in the long run. Weight Training means adding muscle to your frame – the more muscle you add, the more you metabolize calories and burn fat. And that fat burning can last up to 72 hours after a weight training session!
Tip #5: Interval Training rocks!
Your body gets used to your workouts very quickly. Mixing things up with High-intensity interval training (HIIT), consisting of short bursts of exercise with quick periods of rest or recovery exercises in between, is a very effective way to promote fat loss. When you vary the intensity of your training session, you spike your heart rate, which challenges your metabolism and helps fast-track fat loss!
For more information about buying cardio or strength equipment for your Phoenix area home , contact Fitness 4 Home Superstore today and we’ll be happy to match you up with the perfect piece of equipment. We have locations near you in Scottsdale, Phoenix , and Chandler .
