Why put off losing weight when you can start now!? As the old saying goes 'there's no time like the present!'. You don’t need long, drawn-out diet and exercise plans to see results, and quite honestly, who has the time?
Whether you're trying to lose weight from common problem areas (bum, belly & thighs), drop a dress-size (or two) in time for a wedding or tone-up for summer, these 20 tips are all you need to know to generate fast and lasting change. What are you waiting for? Get started with these 20 awesome tips to lose weight and get in shape, courtesy of greenrunnerbean.
#1. Rise & Shine!
After getting a good night's sleep, setting your alarm early (6-7am) is a great way to aid with weight loss - as long as you head outside and soak up that early morning light.
New research has found that people who had most of their exposure to bright light early in the morning had lower BMI's than those who got most light exposure later in the day, regardless of how much exercise they did or what they ate.
#2. Think of the Good Times!
Give yourself a motivation boost by thinking back to a happy memory related to exercise. Maybe it was Hula-hooping at school as a kid, dancing at an 80's disco or winning a netball game. A study in the US found that harnessing these memories can increase the likelihood of exercising.
#3. Crank the Intensity!
Any exercise is good exercise, but to get the best results, try going ‘all out' instead of ‘slow and steady’. Research has shown that high intensity exercise increases the rate at which your body burns and metabolizes fat both during and after your workout.
Try it with running, cycling swimming or interval training. You'll finish your workouts quicker, burn more fat and have more free time to do the things you enjoy.
#4. Don't Worry, be Happy!
Prolonged stress and anxiety aren't just bad for our heart; they raise cortisol too, which can lead to unwanted weight gain. Clear your mind and make some time for yourself by doing things you enjoy. Get outside, catch a yoga class, draw, and paint - whatever, just breathe! A little bit each day goes a long way.
#5. Pump Some Iron!
Lifting weights can transform your body into a fat burning machine - literally. Don’t worry, you won't get big and bulky, you’ll simply get a body that burns fat on autopilot. Muscle tissue is metabolically active, so the more you have, the more fat you burn - even while you rest. 1lb of muscle burns ~15-50 calories per day, compared to fat, which averages just 2 calories per day.
Grab some dumbbells (or use your own body-weight) and make strength training a part of your fitness routine. Squats, lunges,On the left you’ll find a 20-30 minute body-weight workout you can do anywhere, anytime. Perform 3 sets of 12-15 reps of each super-set (1a, 1b) with 30 seconds rest in between.
#6. Mix It Up!
Remember that great spice of life, variety? Well, rather than sticking to the same routines with religious zeal and berating yourself when you understandably begin to slide, make a game of exercising. List all the activities you love that work up a sweat. Be sure to include things such as rollerblading, salsa classes and gardening, as well as the usual power-walks and cycling. Then stick the list on the fridge and when you're short for an idea, or wanting to expand your exercise repertoire, just scan the list and do something different.
#7. Get Some Protein!
Protein is your best ally when it comes to burning fat, which is why it makes sense to make the most of this mega macro-nutrient in your diet. Foods naturally high in protein such as fish, lean meat, nuts, eggs and low-fat dairy not only boost your metabolism during the break-down process in the body, they help build and maintain lean muscle tissue, another potent fat-fighter.
#8. Get a Journal!
Try keeping a journal for four days (two weekdays and a full weekend) and record in it everything you do, when you do it and how long it takes. Include things such as housework, travel, diet, even watching TV. It may sound tedious, but the information you glean can be invaluable. It’ll show you the priority you have allocated various activities. For example, how many women would deliberately rate watching TV for 30 minutes as more important than a 30 minute walk after dinner? Food for thought!