Usually when you want to lose weight, you want to lose it fast. So, what’s to do beside taking a magic pill?
According to Prevention Magazine – a study published in the Annals of Behavioral Medicine found that participants who made one small, potentially permanent change in their food choices and/or physical activity each week (such as drinking one fewer can of soda or walking 5 more minutes per day) lost more than twice as much belly fat, 2 ½ more inches off their waistlines, and about 4 times more weight during a 4 month program, compared with those who followed traditional calorie-restriction and physical activity guidelines.
“When you focus on just a couple of small changes at a time, you begin to ingrain some healthy habits that last for a lifetime, rather than trying an all or nothing approach that more often than not fails because it’s too hard to follow,” says Lesley Lutes, PhD, an assistant professor in the department of psychology at East Carolina University.
So let’s discuss some things you can do to lose weight, without the stress – fast!
As stated – it’s true that most types of yoga don’t have anything near the calorie burning power of aerobic exercise. A 150 pound person will burn approximately 150 calories in an hour of doing regular yoga, compared to just over 300 calories for an hour of walking at 3 miles per hour. But it is exercise, after all, and many practitioners believe yoga can indeed help people take off extra pounds.
“Yoga is a phenomenal way to put you in touch with your body the way nothing else can, and yes, it can help you lose weight,” says instructor Dana Edison, director of Radius Yoga in North Redding, Mass., and a certified personal trainer with the American College of Sports Medicine.
One of the favored yoga poses for abs – which contributes to weight loss is the Plank Pose –
Board or Plank Pose – Kumbhakasana
This yoga pose is one of the most effortless but most effective in burning belly fat. It also tones and strengthens the shoulders, arms, back, thighs, and buttocks:
- Start with your hands and knees right underneath your shoulders and hips
- Tuck the toes under and start to step your feet back in order to extend your legs behind your body
- While inhaling, look just ahead of your palms so your neck and spine are aligned and hold in your ab muscles
- From your head to your heels, your body should form a straight line. Ensure that your hands are flat on the ground and your fingers are spread apart.
- Hold this pose for fifteen to thirty seconds but for better results, try to hold as long as possible
- Exhale and drop to your knees
- Repeat this pose five times and relax for at least 15 seconds after each turn
- Note that you should avoid this pose if you have high blood pressure or any shoulder or back injuries
Drink More Water
Drinking water during the day can help keep you feeling full without consuming high calorie beverages such as milk, tea, juice and snacks that will make you gain more weight. 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.
- If you do not enjoy drinking water, try flavored water instead. Buy calorie-free flavor packets or add lemons or mint to your beverage for a tasty treat
- It is recommended to set an alarm reminding you to have your water throughout the day. This will also help you get into the habit of drinking water more regularly
- Keep water near you. Always having a water bottle around will make it easier on you to drink more water. Buy a refillable bottle and keep it handy when you are at home, at work, or out running errands
Have Sex for thirty minutes or more –
It is stated that sex does burn calories. Experts are said to estimate that 30 minutes of sex burns 85 to 100 calories. Those calories could add up if you’re having sex often enough. Theoretically, you need to burn about 3500 calories to lose a pound of body weight – you can do the math to see if you can sneak enough sex in in five days to lose the weight you’re looking to lose.
Here’s a kicker – you’ll like this one – Sleep 30 minutes more per night.
That extra half an hour, whether you sleep five hours or eight, can refresh you enough that you will make better food choices and won’t feel lethargic and skip the gym, according to Esther Blum, author of Eat, Drink and Be Gorgeous. More restful sleep (7-8 hours is best) also boosts your metabolism. And since your body builds muscle while you snooze, getting your sleep equals better muscle tone.
According to WebMD, if you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds. If you want to lose weight faster, you’ll need to eat less and exercise more.
“When you reduce sodium and cut starches, you reduce fluid retention, which can result in up to five pounds of fluid loss when you get started,” says Michael Dansinger, MD, of NBC’s The Biggest Loser Show.
Dansinger recommends eating a diet that minimizes starches, added sugars, and animal fat from meat and dairy foods. For rapid weight loss, he recommends focusing on fruits, veggies, egg whites, soy products, skinless poultry breasts, fish, shellfish, nonfat dairy foods and 95 percent lean meat.
Here are more tips from Dawn Jackson Blatner, RD, author of The Flexitarian Diet –
- Eat vegetables to help you feel full
- Drink plenty of water
- Get tempting foods out of your home
- Stay busy – you don’t want to eat just because you’re bored
- Eat only from a plate, while seated at a table
- Don’t skip meals!
Eat a bigger breakfast!
According to Women’s Health – a larger breakfast might mean more calories, but it also might mean more efficient weight loss. In a recent study, one group of people at 700 calories at breakfast, 500 calories at lunch and 200 calories at dinner, while another group at 200 calories at breakfast, 500 calories at lunch and 700 calories at dinner. Twelve weeks later, those that had been eating a 700 calorie breakfast had lost two and half times more weight than the other group, likely because metabolism is at its most efficient in the morning.
By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Studies on low carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
According to livestrong.com, weightlifting is a type of strength training exercise that burns calories and fat and tones and builds muscle. While you can lose weight by lifting weights, this type of exercise tend to build muscle, which depending on how much muscle mass you accumulate, can weight more than fat. This means you could watch fat disappear from your face, belly, buttocks, and legs, but may not see a difference on the scale.
Keep in mind that you will burn more calories in a shorter amount of time by combining weightlifting with cardiovascular exercise in a circuit weight training routine. Circuit training is characterized by doing several resistance training exercises interspersed with short, intense bursts of aerobic activity with little to no rest between exercises. A circuit training routine should last about 20 to thirty minutes.
Harvard Health Publications reports that a 125 pound person can burn 240 calories after 30 minutes of circuit training, more than twice as many calories from weight lifting alone. It is further stated that an average of 297 calories burned in 30 minutes amounts to a loss of 2.5 pounds after one month.
Now that’s fast!
There are several ideas to losing weight – fast. This is up to you. You must maintain a healthy diet… don’t forget to eat a big breakfast.
These tips are merely here to help you gain some momentum. It is important to remember to speak with your doctor about any tips he or she may have for you and your body type as well. It may be unhealthy for you to try weightlifting, for example. Or perhaps your doctor has you on a special diet that requires a low calorie breakfast. Be sure to follow these instructions carefully and be cognizant of your body. This is where yoga is good for you – remember to research the poses that are right for your body and health condition.