Losing weight and trimming down your waistline is a battle that millions of Americans wage everyday, with most of them being unsuccessful. Losing weight successfully relies upon more than simply eating less and exercising more – it requires an entire psychological change as far as how you view food and what your expectations are as far as eating food is concerned. Instead of viewing food as a way to stave back negative emotions or deal with emotional trauma, you must learn to view food as a source of energy and something that must be consumed in moderation. The seven tips below should help you lose weight and trim your waistline when they are followed and applied to your daily life.
Cut 100 Calories per Day
The key to losing weight is starting small and taking baby steps at first. Start by reducing your daily caloric intake by just 100 calories each day. This is the same amount of calories found in a medium sized cookie, a standard 12 ounce can of soda or beer, or one glass of wine. Medical experts have found that reducing your caloric intake by just 100 calories per day can help you lose up to 12 pounds each year. While this may not sound like a lot, at least it’s a start.
Create Muscle Mass
People with more fat on their bodies have slower metabolisms, and people with less fat and more muscle have higher and faster metabolisms. While cardio exercise is good at losing weight quickly, it can also have a negative effect because your metabolism slows down drastically immediately upon completing your workout. Strength training on the other hand will have your metabolism in high gear up to three hours after completing your workout, resulting in more fat being burned.
Jog it Off
While jogging and running can seem like an impossible task to complete, simply jogging for 30 minutes per day three times per week can have impressive results when it comes to trimming your waistline. If you’re not a fan of steadily running, which can be difficult even for the best of us, you can always use interval training. Try sprinting for 2 minutes and then walk for 2 minutes, repeating for 30 minutes. This transition between sprinting and walking will result in many more calories being burned during your workouts.
Eat the Right Foods
You’ve heard it before thousands of times – “you are what you eat.” If you live on a diet of chips, donuts and coffee you will probably feel hungry even after you’ve consumed thousands of calories already. This is because your body is not getting the vitamins, minerals and nutrients it needs. Eating healthy foods such as fruits, vegetables, low-fat dairy foods and whole grains is the best way to tell your body that you’re full and you aren’t eating any more food.
Get Plenty of Protein in your Breakfast
Some people who are overweight skip breakfast because they believe it’s nothing more than added calories which will have to be burnt later in the day. In actuality eating a healthy, well balanced breakfast that is loaded with protein is a great way to speed up your metabolism and get you started on the right track for the day. Instead of eating a donut for breakfast each morning try switching it up by eating a cup of yogurt and a cheese stick, or an egg white omelet.
Stop Skipping Meals
People who are overweight are more likely to completely skip out on certain meals, especially breakfast. They have the notion that skipping a meal will allow them to eliminate the calories they would have normally eaten from the meal. However, skipping a meal actually causes your metabolism to slow down and causes more glucose to be converted into stored fat instead of being burned off as energy. Eating three meals per day, along with 2 light snacks in between the meals is a great way to keep your metabolism going strong throughout the day.
One of the best ways to improve waistline on your body is to reduce the stresses you’re facing in your daily life. Stress can cause even the best of us to succumb to emotional eating, and having too much stress in your body can cause your metabolism to literally shut down, as your body thinks a crisis may be impending.
Get Enough Sleep
Not sleeping enough each night is a major cause of weight gain among otherwise healthy adults. Not getting enough sleep can cause the hormones that give the sensation of hunger to skyrocket, while the hormones that give the sensation of being full will plummet. Aim to get at least seven to eight hours of sleep each night. Perhaps it may require cutting out your hour of TV each night, but it will be worth it in the form of a slimmer waistline.