If you are overweight, you’ll need to look into your daily Nutritional Value input might actually be contributed from snacking and eating out. Perhaps a nibble here and a slice there are those small temptations that finally serve as massive weight in the long run. Restaurants and eat-outs may be convenient, but they sure aren’t healthy.
Let’s take for example – steamed rice. If you were to cook steamed rice at home, you are going to have just two ingredients to make it – namely rice and water. If you were to order steamed rice from a take out, the ingredients used are rice, water & oil. Yes -oil. Oil/butter/ghee add flavour, it also adds weight.
Home made meals are known to retain higher nutritional value than processed food where the content is usually overcooked or deep-fried. With recession still around the corner, preparing food at home can also help save your wallet from losing weight! 
If you want to achieve quick easy weight loss, it’s time you honestly follow the 12th tip.
Your Eleventh Tip :
Eat home-made meals!
]]>The following are supposed to be restricted to help lose weight. They contain empty calories (with no nutrient value) and that hinder weight loss too!
1. Alcohol : dehydrates your body.
2. Coffee and Tea : Caffeine dehydrates.
3. Soda and Fizzy drinks : High Sugar content.
So here’s the conclusion, be careful what you drink. It might reverse your weight loss.
Your Tenth Tip :
The drink matters!
]]>Your Ninth Tip :
Clean out your cupboards, refrigerators and secret food places!
More often than not, you’d find candies tucked away at the oddest of places. A body ready to eat healthily will trigger the mind to remember those secret food places. The easiest way to avoid temptation of unhealthy foods is to get rid of them!
Head out to your kitchen, empty your cupboards of all those Calories-loaded food today. If you’ve done this, half the battle to losing weight is won!
]]>Your Eight Tip:
Sleep for 8 hours a day!
When you sleep at night for 8 hours, your body will be busy digesting your food, absorbing your nutrients, processing the food, clearing your toxins, etc. In fact, when you are asleep, this is the time your body is recovering at its own pace. If you sleep insufficiently or disturbed, the toxins in your body will not be cleared, the food will not be properly digested and chances that non-absorbed nutrients would be stored as fat is higher.
So, sleep well. Get up fresh and feel rejuvenated after a good night’s rest!
]]>Your Seventh Tip :
Take Before and After Pictures.
There’s nothing like it as a picture motivation. Click a picture of your voluminous self. This will be your “Before” picture. Stick the picture at your weak points. Like on your refrigerator! When you crave for a fizzy drink, before you can swing your refrigerator, the “Before” picture of yourself is what will catch your eye first. Let the image sink into you. Why would you want to cheat on the Calorie intake if you want to change the way you look?
Too lazy to wake up to walk in the morning? Put your “Before” picture as a wall paper on your bedroom wall. Is this how you want to be for ever?
So, go ahead and make your weight loss dreams come true. Click a picture of your self and see the miracles it can work out for you!
Remember to take “After” Pictures to compare and track your progress!
Better yet, get a dose of motivation right here and now by watching the following fitness motivation videos :
“No Excuses” Video :
If that’s not enough motivation, check this video out:
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Your Sixth Tip:
Introduce Exercise Into Your Life!
If you walk for 20 minutes on a fast pace, that’s counted as exercise. If you use the stairs instead of the elevator, that too contributes to exercising your muscles. The point you must realize here is that, no matter how much you restrict your calorie intake, a quick and healthy weight loss is possible only if you burn the already stored calories. As we had mentioned in Tip#1, 1 lb of fat is 3500 Calories. Counting calories is not enough for an effective quick weight loss.
The stored fat has to be converted to energy. For that you need to move yourself physically. Walk on a treadmill while watching your favorite TV show instead of lying on the couch with a bag of chips. Make your everyday habits a little more healthy than it used to be. Small changes add up and eventually help in your overall weight loss.
]]>Your Fifth Tip :
Do Not Skip Your Breakfast.
Suppose you sleep for 8 hours a day. The whole duration of eight hours, your body is literally fasting. Not a drop of water and not a morsel of food. When you wake up, the body is depleted of energy as it’s already digested the food you had the previous day. There’s a saying, ” To lose weight, one must eat like a King for breakfast, a Prince for lunch and a Pauper for dinner.”
The logic behind a good breakfast is that it is the first food you have after a good night’s sleep. Your body is eager to absorb the nutrients. It’s best to start your day with a fresh glass of water followed by a healthy breakfast.
Your ideal breakfast should contain whole grains, proteins, low-fat dairy and a portion of fresh fruits and vegetables. Go easy on the fruits because they are high on sugar content~
]]>Your Fourth Tip:
Drink nearly 2 Liters of Cold Water Everyday.
More than 8 glasses of water, it’s easy right? Oops, read that tip again, it says “cold water“. You may be wondering why “cold water”?
Drinking cold water will help you burn some extra calories. A calorie is the amount of energy it takes to raise the temperature of 1 gram of water by 1 degree Celsius. So let’s see how this small maths helps us get benefits from our tip. The temperature of ice water can be estimated at zero degrees Celsius. The Body temperature can be estimated at 37 degrees Celsius. There are 473.18 grams in 16 ounces of water.
If you intake 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees Celsius. In doing so, your body burns 17,508 calories (which is 473.18 x 37). Your body only burns 17.5 Calories (please note 1000 calories = 1 Calorie, 1kilocalorie is a Calorie). If you manage to consume 64 ounces of cold water a day, your body will require to burn 70 Calories to warm up all that water in the course of a day, And over time, that 70 Calories everyday makes a big difference.
Please note that without water your body will not function properly. Because of less water, your body cannot metabolize stored fat either! For metabolism (burning fat in return) to take place efficiently, keep your body hydrated. After all, 60% of adult human body is Water!
]]>Previously, we had discussed the fundamentals of weight loss and started on tips to help you achieve your weight loss goals quick! Following Tip#2, we will be discussing Tip #3. Our Tip #3 will also revolve around a diet change that will enhance weight loss.
Your Third Tip :
Take Protein in every meal.
When we intake food, our body uses energy to digest and absorb the various nutrients in the food we ate. The food we eat will consist of nutrients like carbohydrates, fats, proteins, etc. The energy spent by the body to absorb proteins is higher, which means more calories are burnt. Our body’s energy expenditure to digest and absorb nutrients is measured by Thermogenesis induced by Diet (TID).
TID is highest for protein – it is a whopping 25% as compared to carbohydrate (5%) and fat (2%).
Hence, high protein foods raises the body’s energy expenditure more than other nutrients. This in turn, increases metabolism. This is an important tip for guaranteed fat loss. In addition to high protein intake, you MUST follow Tip#4 without fail.
Some high protein foods are:
Beef
- Grilled burger
- Grilled Steak
- Most cuts of beef
Chicken
- Grilled Chicken
Fish
- Most fish fillets or steaks
- Tuna
Eggs and Dairy
- Egg White, large
- Milk, 1 cup
- Cheese
- Low-Fat Yogurt, 1 cup
Beans
- Tofu
- Soy milk
- Most beans (black, pinto, lentils, etc)
- Soy beans
- Split peas
Nuts and Seeds
- Peanut butter
- Almonds
- Sunflower seeds
- Pumpkin seeds
- Flax seeds
Your Second Tip:
Eat 5 to 6 Meals everyday!
You may think, the first tip says reduce calorie intake and the second tip says have 5 to 6 meals everyday. Doesn’t sound right? QWLT! explains how this tip can help you achieve your weight loss goals by following the second tip:
Having 5 to 6 meals a day would mean you are increasing the frequency of food intake. By increasing the frequency of food intake, you will be boosting your body’s metabolism for the following 2 main reasons:
- Your body will be forced to increase the daily energy expenditure because of the frequent activation of digestion and absorption processes.
- Eating frequently is perceived by the body as a sign of energy/food abundance.
If you diet by starving your body, the chances of losing weight is low. You will lose water content in your body and it may seem as though you are losing fat initially. But what your body will be doing is storing fat (if you starve, the body will think you are entering a phase of energy-depletion and hence it will story energy in the form of fat for later use). Frequent meal intake also means that you are tricking your body from eating excess during meals. Here, the most important factor is quantity and quality of your meal.
Your meal should not be junk. It doesn’t help if you have a packet of deep-fried fries and call it a meal. If you have a slice of wholemeal bread with fresh vegetables and grilled chicken, it is still accounted for as a healthy meal.
The chances of entering depression due to “dieting” through starvation will be avoided. For a fact, the thyroid hormone will be fully functional when you are content and happy eating, thus helping in boosting your metabolism.
The idea behind Tip #2 is to consume small quantity of high quality food frequently.
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