Running for Weight Loss

Running for weight loss

Are you running to lose weight? You are not wrong. Running is one of the most vigorous exercises out you can think off. It is an extremely efficient way to burn calories and lose weight. If you are running for weight loss, this is how to be successful.

Reasons Why Diets May Not Work for Your Weight Loss

Have you ever started a diet program for weight loss and got extremely frustrated because you are not getting your desired result?  Maybe you lost a few pounds at the beginning but then stalled, or maybe you couldn’t get it right from the start. 

How Do I Lose Weight Quickly

                

There are so many reason why you are overweight or obese and to lose weight. You may be carrying that extra weight for genetic reasons, your life style and your eating habit.

Loss Weight - Live a Happy Lifestyle

Obesity has become one of the major problems faced by millions of people in the world. This has resulted in the boom of many weight loss corporate industries in the world. Although there are good programs conducted, however, folks can themselves do quite a bit to lessen their weight. The two most important factors in weight loss are work-out /exercise and controlled diet. Several points have been put in order to benefit the individuals seeking to reduce their weight.

1. Make it a priority to eat least 5 servings of vegetables and fruits every day. Most of the fruits are low in calories and full of nutrition. They also contain many other vitamins and fibers.

2. Be careful with what you take in. It’s a nice idea to know how many calories you are consuming. Some foods combination can be deceiving, for example if you have a plate of salad with the topping of high calories and along with it a bottle of soda, then you have just had more calories than you might get from a combination of grilled chicken sandwich plus diet soda. So be intelligent with what you in take. Try to eat home cooked food as much as possible.

3. Calories are totally cut down if you eat little, but frequently compared to taking three big meals a day.

4. Give yourself a break: Being restrictive all the time can demoralize you, so take breaks at regular intervals. But do not over-eat at the same time, be cautious and strive to make up for it in other meals.

5. Drinks: Juice, soda, cream consist of large amount of sugars which are not generally recommend in diet plans. Drink plenty of water and natural juice.

6. Exercise: It is a well known fact that exercise has a major role to play in our overall health and wellness. Avoid using your car for every movement you want to make, walk whenever and wherever you can. Try going for jogging, running, and other exercise and sporting activities playing football, taekwondo, karate, goju, basket ball and many others as they help to burn extra calories. Make friends who have active life styles, you can join gymnasium or get sports equipment at your home. Remember to increase your exercise in a very proper way daily. Be practical on what your body can take and avoid too much exertion.

7. Get motivation: To get inspired, talk to people who have had success in weight loss as they will give you a lot of inspiration. Set realistic goals.

8. Get good and enough sleep, reduce stress and live happy.

9. Appreciate yourself when you achieve your monthly weight loss targets.

10. Don’t give up, even if you have failed many times in the past.

11. While eating chew the food slowly, this can lead to weight loss. Chewing slowly and very well helps digestion commence from the mouth. The amount of calories consumed before you begin to feel full can vary appreciably depending on how quickly you eat. So slow down, take smaller bites and enjoy every tasty bite of the meal.

ways to get motivated to achieve weight loss

 sometimes you wonder how some people are able to maintain a very good and attractive body while you struggle to keep in shape. you keep wondering and asking what they know and do that you don't. when you look at it critically, you realize that the answer is simply that they have motivation and you lack it.


Motivation coupled with determination can give you victory in almost anything in life. Motivation will constantly remind you why you are doing what you do. Motivation will tell you to get out of bed for an early morning workout.Motivation will tell why you are running and so on.


  The following tips will help you boost your motivation


Your goal, your motivation
For you to start thinking of weight loss there must be a reason.Take time to uncover the real reason why you want to lose weight. It may be that you want to feel more confident about yourself,you want to look better, you want to regain your figure or shape and so on. This will help you set a well defined goal.


Put it in writing


When something is put down in writing, it generates a feeling of an official document. Write down your motivator for taking up weight loss and post it where you will see it often. Always visualize yourself accomplishing your goal as this will help you maintain your focus and direction.


Take action


You now know what you want and why you need it. All you now need is to map out a plan and strategy on how exactly you will achieve you weight loss goal. You must be practical in your planning, not just bringing ideas you know you won't stick to.


Maintaining a low-calorie diet and participating in a consistent and challenging exercise program is very important in any effective weight loss program, with emphasis on exercises that trigger afterburn. Plan a routine that fit into your schedule and choose an exercise program you enjoy.


Whatever is your aim of going for weight loss, the tips above will help you boost your motivation and achieve your goal if you adhere to it strictly

Tips to Boost Your Metabolism

A lot of people would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain, burn fat and lose weight fast with the least amount of activity. Metabolism is the rate by which the body produces and consumes energy and calories to support life. It is very essential in weight loss.

 There are several factors that affect the metabolism of people, this include

1. The amount of muscle tissue

2. The frequency of the meals one consumes

3. Genetics,

4. Stress levels

5.  Personal diet and activity levels.

 Metabolism slows done due to the following:

 1. Loss of muscle because of lack of regular physical activity

 2. The body cannibalizing its own tissue because there is not enough food energy to sustain it

 3. The decrease of physical activity that comes naturally with old age.

Here are several ways to gear up your metabolism:

1. Build up on lean, mean body mass.

 It is natural that metabolism decreases with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat. Therefore it goes without saying that exercise is essential. Build strength and resistance by working out regularly, at least twice a week. Do easy exercises in between workouts. Simple tasks such as using the stairs in place of the elevator can already take off calories. The key is to match the amount of food eaten to the amount of activity one under goes. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.

-Add the level of resistance

-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises

-combine the exercises

-Add up on resistance and speed

2. Eat breakfast.

 A lot of people ignore the fact that breakfast is the most important meal of the day. It is not Surprising that people who eat breakfast are thinner than those who do not. Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar

Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar. Additionally, exercising regularly for about 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods

 Hot foods like pepper soup with pepper can increase metabolism.

5. Get Enough Sleep

According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake           

Water help to flush out toxins produced whenever the body burns fat. Majority of bodily functions involve water, and lack of water causes decrease in the body system's operational speed, and produces unneeded stress as a result.

7. Don’t skip meals.

 People tend to skip meals in order to lose weight, however in the contrary it slows down metabolism and increase weight.

8. Ditch the stress

Stress , be it physical or emotional, triggers the release of a steroid which decreases metabolism. Also, people tend to eat more when stressed.

9. Drink green tea.

Tea has the ability to stimulate metabolism. Unlike coffee, it has no undesirable side effects when taken excessively.

10. Include more energy foods in your diet

Foods such as fruits and vegetables, beans and whole grains are better.

Achieving the desired body weight is never impossible if one has the needed determination and patience to stabilize the metabolism level, which plays an important role in weight loss. Realize that eating right and working out is not just a passing fancy, but a way of life.

Weight loss tips for busy people

In order to lose weight, one must make a few lifestyle changes as well as a total commitment. What happens if you’re too just too busy? No matter how busy you might be, you can never be too busy to lose weight. You have to approach weight loss the way you approach your business; this means:

·         1.Total commitment to the cause

·        2.  Failure is not an option

·        3.  Never give up until you reach your goal

If you put as much effort into your weight loss plan as you do your job, keeping it like an appointment, then there is no reason why you shouldn’t be just as successful. If you are truly dedicated to losing the extra pounds, then you must understand that it requires a few lifestyle changes. There is nothing too drastic, just small changes that will benefit you in the future because you will look and feel better. 

Find time to do some form of physical activity each day

The first task is to find time for physical activity. It is best to find something that you enjoy doing or even rotate between of different activities so that you don’t get bored. However, if you choose a regular exercise routine, it is best to do it first thing in the morning and schedule a time each day for this. The good thing about doing your exercise in the morning is that it makes you feel good all through the day. Once you get home from work, you won’t have the excuse of being too exhausted to get it done.

Eliminate sweet treats from your daily diet

Once you have established an exercise plan, it is time to change your diet. The first thing you need to do is replace all the junk food in your meal plan with healthy options including fresh fruits and vegetables. You also need to mind what you eat at work each day. If there are no healthy options available at work, then you need to bring your own food to work so that you can still stick to your diet. Many people have issues with eating snacks. You can still snack at work or home if you want. Instead of eating something sweet or fatty, opt for a fruit plate or some delicious nuts.

Drink at least eight glasses of water each day

Water is an essential component in living healthy. It helps to keep your body refreshed throughout the day, and the best part of all is that it has zero calories. This means you can drink as much as you want and you will not gain a pound. Try to drink at least 8 glasses of water per day. You can even have a glass before each meal so that you eat less at mealtime. 

 Limit your caloric intake

One final weight loss tip is to limit your caloric intake to at least 300 calories less than before starting your weight loss plan. This is not very hard to do. It simply means paying special attention to the portion and size of the food you eat. If you generally have seconds at dinner, then try to break out of that habit. If you usually have soda with your meals, replace it with water. If you eat after your dinner, then chose something healthy like a fruit plate. You will be surprised to know how these simple changes can make a big difference in your weight loss efforts.

Metabolism and weight loss

Some people eat a large amount of food always and still maintain a very good athletic figure. if you ask how they manage it you will get an answer like it is their metabolism. What then is metabolism and what role does it play in weight loss.

Simply put ,metabolism is the rate at which we use up energy as calories. The higher our metabolic rate the more calories we burn and the better for our weight loss and vise versa. this however depends on a number of factors.

Eating less can slow down your metabolism and weight loss according to most nutritionists. They believe that when you eat small amount of food or calories, the body believes that there is not enough food available. It then start to slow metabolism in an effort to conserve the available energy. This in turn slows down your weight loss as the body now instead of using up the reserved fat will keep it and start burning muscle tissues.

The best way to avoid this is to make sure you eat enough food to keep the body from sensing that it should go into starvation. However you should control your calorie intake to enable you achieve your weight loss. Visiting qualified nutritionists is advisable so that they can tell you the most appropriate amount of calories suitable for your dietary requirement. When dieting to achieve weight loss metabolism may slow down, however exercise can help take care of the extra calories and help your weight loss.
Regular exercise remains one of the best ways to improve your metabolic rate, gain more muscles and achieve your weight loss as it helps the body burn more calories efficiently.