how to lose weight

The Lazy Girl's Guide to Losing Weight
  1. Always start a meal with a glass of water: You’ll stay hydrated and feel fuller instantly, which can help you from overeating.
  2. Make a few simple swaps at every meal: Going for a vinaigrette dressing instead of a Green Goddess dressing at lunch can save you 80 calories, while opting for fresh fruit instead of dried can save you dozens as well. Get a list of simple swaps to save calories here.
  3. Have a piece of dark chocolate for dessert: Instead of opting for the cookies in the break room, quiet your sugar cravings with a piece of dark chocolate. It may not feel quite as satisfying the first few times, but as you wean yourself off your sugar addiction, you’ll be glad you’re saving calories while having a healthy yet decadent treat.
  4. Be diligent with portion control: If you want to lose weight, sticking to the right portions at every meal is important. Measure out snacks beforehand instead of eating from the bag, use smaller plates to visually signal that your meal will satisfy, and put away leftovers, so you’re not tempted to go back for seconds.
  5. Move more: Even if you’re not dedicating an entire chunk of time to a workout, you can burn a few extra calories by making an effort to move a little more during the day. Taking breaks to walk around the office, opting for the stairs instead of the escalator, and parking a little farther from the office entrance are all simple ways to up your calorie burn.
  6. Don’t drink your calories: It’s a common reason why you’re not seeing results — those empty calories from a daily soda, morning juice, or large glass of wine at dinner can really add up. Stick to water flavored with a fresh ingredients likecucumber, lemon, or mint in order to save on important calories.
  7. Don’t go hungry too long: A little hunger can be good for you, but starving yourself all day in order to “splurge” on dessert at night is both unhealthy and diet sabotage. Eat well-timed meals and snacks in order to avoid low blood sugar levels that cause you to crash.
  8. Snack on high-protein, high-fiber foods: When it’s time to snack, make your food work for you. Steer clear of the empty, high-calorie options like chips and crackers, and go for protein- and fiber-rich foods that taste good and fill you up too. You’ll be able to eat fewer calories while still feeling satisfied. One of these150-calorie snacks will surely hit the spot.
  9. Eat a light, early dinner. Try to keep your dinner to about 25 percent of your daily calories, and have it at least two to three hours before going to bed. Eating too much too late can cause digestion and sleep issues that make it hard to stick to a healthy routine.
  10. Get more sleep. Lack of sleep can cause you to eat more throughout the day and not have enough energy for your workouts, so aim for seven to nine hours of sleep every night. It’s an easy and effective way to keep your weight-loss goals on the right track.

Source

Did you know if you drink in a morning, on empty stomach, 1 glass of water with lemon juice, and 2 teaspoons oh honey , you will lose 3-5 pounds in a week?

How to get a flatter stomach/ better abs.

Flatter stomach/better abs

The first step to getting a flatter stomach and better abs is to cut out the junk food from your diet. Find replacements for that good you were craving, replace it with a healthy food. If you want something sweet that also tastes good that will fill you up for a few hours, try a smoothie.
Try to avoid the foods known for bloating.

Start drinking green tea daily, one in the morning and one at night. It’s a great drink for burning calories and increasing metabolism. Also drink lots of water so your body can digest good properly.

Try adding aerobic exercises into your daily routine, they’re great for burning tummy fat. (Walking, dancing, swimming, cycling, boxing and hiking)

Try to eat more fibre, this will help your body to carry less fat; 4% less actually.
Some great foods with fibre in them are: apples, avocados, berries, coconut, figs and peas.
Great foods for losing weight are: apples, almonds, oats, figs, berries, beans and lemons. All of these foods are great for keeping hunger under control.

Start exercising every day. Here are some great exercises for burning off tummy fat: Side plank, Bicycle crunches, Russian twists, Jump Rope, Plank with dumbbell row, Squat thrust and burpees.

Start eating a protein snack between 3-4pm to increase your metabolism and balance blood sugar.

Just by adding boxing into your cardio workouts, you can easily lose weight around your tummy and get a smaller waistline. It’ll help to burn even more calories so try adding it into your workout every now and then.

This is just for people who want to slim down more. It doesn’t matter what size you are, you’re all beautiful 💗

(Credit: advicegoals - Instagram)

How To Be Healthy: A Beginner's Guide

- Drink water. Lots of water. Think you’ve had enough? Have another glass.
- Eat Breakfast, even if you’re not a breakfast person. Something small is better than nothing. 
- Fruit. Fruit is good. Don’t be scared of sugars in fruits. They’re natural. 
- Vegetables are good too. Eat a lot of them. Snack on them. Blend them. Drink them. Vegetables! 
- Lacking in something? Vitamins can be your best friends. 
- Don’t have time for exercise? Squat while you’re brushing your teeth.
- Try standing instead of sitting (where possible). 
- Do Yoga. Just do it. You’ll be amazed.
- Can’t exercise because you’re tired after work? Do some star jumps. It will only help you sleep better.
- Water. Carry a bottle with you. All the time. Seriously. 
- Can’t afford a Gym membership? There are lots of effective exercises that you can do at home without any equipment. 
- Listening to upbeat music while you work out can be a great motivator. Try to exercise in time with the beat. 
- Need a snack? Don’t fall for sugary options.
- Try to avoid any foods with a cartoon character logo or catchy slogan. 90% of the time they’re unhealthy or filled with unnecessary sugars and sodium. 
- Pay attention to serving sizes! If a bag of chips says “serves 4” that means it should take 4 people to finish that bag.
- You don’t have to count calories to lose weight. Just eat in moderation. 
- Everything in moderation! Even moderation itself. Eating one cookie isn’t going to ruin your entire week of weight loss. 
- Don’t beat yourself up. Weightloss is harder for some than it is for others. Go at your own pace. It’s okay.  
- Stay away from fad diets. You don’t want to be healthy for 2 weeks, you want to be healthy for life.
- Have I mentioned water? Drink water! 

How to lose weight (the unhealthy way)

This is how I lose weight. It’s not a good way to lose weight, but it works. Well, for me anyway.

-Only eat one full meal a day. (For me, that’s supper.)

-Have a light snack every once in a while.

-Eat a shit load of ice. (Yes, it will thin your blood, or so I’ve been told. I’m anemic and they told me that the ice thinning my blood is why I am. But, you’ve never heard of anyone getting fat from eating ice now have you.)

-Exercise for about 15 minutes every few days.

Sometimes you just gotta eat a whole zucchini…

Slice zucchini, place on a plate with soy sauce, coat both sides, heat pan with tiny bit of peanut oil (or whatever oil), plop zucchini in the pan, wait & flip, season with salt and pepper, plate & top with toasted black and white sesame seeds!

Super easy, super delicious, super making this again tomorrow night (but adding some protein)

How to prepare for a diet

How many of you have thought that tomorrow you’re starting your diet? Well that’s great but do not do huge drastic changes right away. Here’s some of my tips on how you can prepare before you start going on a very strict diet like korean diets.

  • Have a few weeks eating healthier: Do not watch your portions, just make sure you eat healthy. Feast on vegetables and fruits, not doritos and burgers. Use healthier alternatives to anything you usually eat. Go for whole grain, whole meat, vegetables, fruits, beans etc. These 2-3 weeks(depending on when you’re feeling ready) just eat until you’re not hungry, but eat healthy. It’s not that hard as you think.
  • Don’t count calories: This is a stupid thing, imo. Eat what you think is healthy, this way you’ll learn.
  • Get moving: Don’t do 30 minutes on the treadmill the first day. Walk your dog a little further, take a longer way to the grocery store, take the stairs, bike to work or school, go for an evening walk. There’s no need for crazy changes. You don’t need high quality sports equipment, no gym subscription. Just you and your feet.
  • Write down a log: How has this day been? What did you find out? Did you achieve a new goal? Just write down anything related to your healthier lifestyle. Write down if you had 4 pizza slices instead of 1 because it was soooo good. Just write it all down. It works.
  • Tell someone what you’re gonna achieve: Your classmates or colleagues need to know you’re gonna lose 10kg. Or your best friend, or your mom, or anyone really. Your tumblr followers, whatever. Telling someone about your goals makes you more likely to achieve them. 

So, am I ready to diet now?

Can you go a week eating healthy? Can you restrict your calorie intake a lot? Are you ready to work out and work hard? Ready to cry? Ready to feel the hunger at times? Ready to say nothanks to chocolate, cake and pizza? Go ahead, your diet journey is beginning now. A new you, a new life.

How To Calculate Macros

Calculating your macros is a crucial part of making progress with your body. The macronutrients are proteins, carbohydrates, and fats. Calculating how much you need of each is a huge part of your success. It is simpler than a lot of people think.

PROTEIN - Protein is what the muscle tissue in your body is made of. It also plays a key role in the functioning of many hormones. Without protein you cannot build or even maintain muscle tissue, or even maintain things like collagen in your cartilage. Protein is necessary when trying to gain muscle, lose weight, or just maintain good health. Protein yeilds 4 calories per gram. An easy way to calculate how much of it you need in your diet is to eat a gram per pound of lean body mass. This means you must figure out your body fat percentage, multiply that by your weight, and then subtract that number from your body weight. What is left is your lean body mass in pounds. If you don’t know your body fat percentage, it is okay to estimate. Typically protein should make up about 25-30% of your diet, depending on the individual and what their goals are. To calculate how many grams you need using a percentage, take your total calories and multiply it by .3 or whatever percentage you are using. Then take that number and divide it by 4.

FATS - The reason I put fat next is because they have more function than carbohydrates. Fats are in each cell in your body, and they supply your body with much more energy per gram than carbohydrates (9 calories per gram). Fats also make up many hormones and help to transport nutrients across the body. Many people try low fat diets in fear that eating fat will make them gain fat. This has been proven to be untrue again and again in studies. Because fat is used for so many other things in the body, your body does not just store all of them. Also eating too low of fat could suppress hormones, cause malfunction with the micronutrients in your body, and ultimately will force you to eat more carbohydrates, which can cause fat gain much more easily. Typically fats should make up 25-30% of the diet depending on your goals and body type. To calculate how many grams you need, take your total calories and multiply it by the percentage you are using, then take that number and divide it by 9.

CARBOHYDRATES - Carbs are pretty simple; they are your body’s main energy source. They have other functions, but giving you energy to do everything you do is the main function. Carbohydrates have much more leeway than the other two macros. Carbohydrates can change drastically depending on what your goal is. For example, many bodybuilders eat anywhere from 300-500 carbohydrates when bulking, and then drop them close to 0 when cutting. When you consume carbohydrates they are either stored as glycogen (in the muscles), converted to glucose (in the blood), or stored as fat. When you have more carbohydrates than you need to supply your body with proper energy, it stores the rest as fat. This is why they must be limited when trying to lose weight. This is not to say you must drop your carbs to 0, just don’t overeat them. If you do decide to go 0 carb, just keep in mind that you will most likely experience dizziness, fatigue, and some other abnormal symptoms when you first stop eating them. This is due to your body trying to find a new energy source as you have taken away its main one. When eating 0 carbs, your body will be forced to burn fat through the process of lipolysis, and convert amino acids to glucose through the process of gluconeogenesis. If you do things right and eat enough, you should not lose much muscle. Carbohydrates yield 4 calories per gram. Typically they should make up about 35-50% of the diet. Like I mentioned before this varies drastically depending on your goal and body type. I myself can only get away with about 35% when bulking and I go to 0 when cutting. For others they go up to 60% when bulking and only down to 40% when cutting. To calculate how many grams you need, take your total calories and multiply them by the percentage you want, and divide that number by 4.

Sorry this became such a long post but it is a more complex subject and requires more information. No matter what diet you decide to do, just try to find what works best for you and stick to it. Never starve yourself. You want to eat less than you burn off, but only by about 250-500 calories. This a surefire way to burn muscle. Hope this helps guys, let me know if you have any questions.

How to Lose Weight and Get Your Dream Body

1) Start by doing some quick exercises. push-ups, sit-ups, squats etc. Then search for some exercise plans that suit your needs. A HIIT workout will burn the most calories in the least amount of time, great for those who what to lose weight fast and more efficiently.

2) Eat right and drink plenty of water. 

3) Get motivated by listening to music and/or working out with a friend.

If you want to lose weight even faster and more effectively, We recommend you try Garcinia Cambogia. It’s a Natural Appetite Suppressing and Fat Burning supplement that will jump start your weight loss journey and help you lose weight Up to 4 Times Faster, it is definitely worth checking out. 

Weight Loss Tips!~

Today I am going to give you weight loss tips that wont result in you having health problems and will help boost your weight loss results!! I personally have delt with anorexia in the past and it pains me to sometimes see websites and blogs giving out harmful weight loss tips that include barely eating anything, so I’ve put together tips that are safe and you should try!

~Stop weighing yourself as often!!~

Even though weight loss might be your main goal, weighing yourself every single day can lead to you constantly being disapointed with is harmful for your mental health. A lot of people want to lose weight for the physical appearance factor and to feel better about themselves (also for health reasons). A person could weigh 100 pounds and look like a Victoria’s secret model, while another person could weigh 100 pounds and be on the chubby side. Everyones bodies are different and your weight being less doesnt mean you will look better or have lost fat. Weight can also be water weight and for women you add on a couple of pounds while on your period. So, take progress pictures once a month as well as weigh yourself only once a month! You’ll definitely see results and will be much more motivated!

~Don’t follow what a celebrity does~

Now you might have seen some articles about “This celebrity lost so much weight and here is how she did it” and thought “I should do this too” WRONG. You shouldn’t. Celebrities have completely different bodies and different time spans. A lot of celebrities (especially k-pop idols) tend to go for unhealthy ways of weight loss in order to lose weight in a short period of time. If you want to go on a diet you should start out by cutting out all sugar and drinking more water, and if you can, visit a dietician.

~Go on a calorie deficit~

Basically burn more than what you eat. So lets say you had a meal that was around 2000 calories. You would then need to burn double the amount by working out! This also helps you control what you eat because nobody wants to workout a lot so you’ll end up eating less so you have to workout less! But dont reduce your intake too much though!

~Intermittent fasting~

This is completely different from fasting. Basically this is how it works:

Day 1

Breakfast: 10 AM (Have a big breakfast),

Lunch: 2PM (Medium sized lunch),

Dinner 6PM (Small dinner),

Then on Day 2 you skip breakfast and only eat lunch and dinner for however many days you want. The way this works: if your body doesnt recieve food for 12 hours its starts “eating itself” (bruning fat) in order to keep functioning properly. So when you dont eat past 6PM and only eat at 2PM the next day the gap would be around 21 hours (almost a day) so thats almost a day of “not eating” so 9+ hours of your body burning fat! Since a lot of students tend to not eat breakfast anyway (or lets say you sleep in) it’s not that hard and you won’t feel like you’re suffering, And eventually your body will get used to you only eating at these times and you’ll only start getting hungry around these times! If you combine this with portion control you will definitely loose a lot of weight!

Okay now here are some ways to loose weight!

~3 cup diet~

This diet might be a little bit unhealthy but this is a great diet and I personally have used it myself. If you are a kpop fan you might have heard of this before. The kpop group 9 muses were the first to bring this diet to light and it mainly consists of portion control. Portion control is really important when you want to loose weight. Here is what you do: the diet consists of putting your food into 3 small disposable paper cups. In one cup you would have brown rice, in the second cup you would have a side dish of choice (usually consisting of meats) and in the third cup you would have vegetables of different assortments. This is great because you still get to have a different array of foods and dont feel too deprived! Here is where the unhealthy part comes in. In order to lose weight you would eat only 1 meal (in the cups) for the entire day and only be able to have 2 healthy snack throughout the day. In order to maintain the weight you would eat 3 meals in the cups. You can definitely opt for the latter to loose weight too, it all depends on what you want.

~Banana Diet~

This diet is also pretty pupular in Korea. It involves you eating a banana for breakfast and then you can eat whatever you want throughout the day!! Just try to lay off the pizzas and burgers an eat healthier foods though. This works because bananas boost your metabolism so you burn more fat!

Anywhooo thats all I have for today! 

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