Happy New Year! I love a fresh start, don't you? On the first of the year, we holiday revelers hoping to lose our December pounds, as well as those with weight-loss resolutions, start searching for some outside help. Over 2009, we provided tons of tips on the subject, so as we head into 2010, we can put all these weight loss tips to practice.
- It's All About Calories - After the nonfat food trend and the no-carb diet fad, we have all finally learned that weight loss is really about calories. To lose weight you need to be in a calorie deficit, meaning you eat fewer calories than you burn, so your body begins to burn stored calories. Calories are energy, so think of the food you eat as fuel for all the activities you want to do. Start your diet off by counting calories in a food journal. This way you can monitor how many calories you are truly eating.
- Eat Breakfast and Eat It Early - A healthy, well-balanced breakfast is essential for dieting. Countless studies have found that dieters who eat breakfast have an easier time losing weight. Without breakfast you are more likely to eat unhealthy snack foods and overindulge at lunch. New research has found that the earlier you eat breakfast, the better. Rather than waiting a couple of hours after waking to break your nightly fast, power up your metabolism with your morning meal. Make sure to hydrate in the morning too, since well-hydrated cells not only work better but also help you flush out fat.
- Be Wise About Exercise - While exercise burns calories, many dieters overestimate the calories they have burned in their 30-minute cardio sessions and end up consuming their calories burned with a post-workout snack. The American College of Sports Medicine recommends 250 minutes of moderate exercise a week for weight loss. My advice is to invest in a heart rate monitor so you can track the calories you have burned and know that unless you are working out hard for more than 60 minutes, you don't need a "recovery" drink. Plain old water will suffice. When it comes to exercise, skip the fat burning zone and do intervals. It doesn't matter what your body uses as fuel during your workout, just the total of number of calories. Intervals increase your metabolism and help you lose belly fat. Here are some interval workouts for you to try.
- Simple Tips, Try One a Day - Losing weight is about taking little steps that add up to a large leap in healthy living. Here are six simple tips for weight loss. Try to incorporate one a day. Be sure to read up on the six habits for healthy weight loss.
- Eat Foods That Fight Fight -Since every calorie counts, make sure to eat nutritious foods and foods that fight fat, like almonds and oatmeal, as well as soy beans and sweet potatoes. Don't fear the MUFAs either - monounsaturated fatty acids fight belly fat. Make sure to add avocado and nuts like almonds to your daily diet. If you're not dropping weight like you like to, here are five reasons the scale might not be budging.
- It's Not Just About the Scale - When losing weight, you really want to be losing fat and gaining lean muscle. Remember that when the scale is slow to budge, you might be gaining muscle even if you are not losing pounds. Muscle tissue is denser than fat, so a pound of muscle takes up less space. Don't just measure the changes in your body by the scale. See if you clothes feel looser or your muscles more taut.
- 40-Hour Work Weeks Add Up - Let's face it, the majority of our waking hours are spent on the job. An office can be a hazardous place for healthy living. We asked FitSugar readers how they avoid weight gain at work, and their tips might just help you out.
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