There are so many ways you can lose weight. Now, I know it is not easy. And some people that try to lose weight find that in the hard way. No matter what is your reasoning for losing weight, you can always start now. Do not prolong your resolution to lose weight starting from next week, next month, or any other “next”.
Once you try to get in shape and lose weight, you will notice transformations not just of your body, but your soul as well. Leading a healthier lifestyle includes much more than working out. There are many ways you can try to lose weight. Today, we will look at all of the secrets and tricks for losing weight. From working out, diets, sleep, even to essential oils for weight loss. And yes, you can have a cheat meal in between.
Buck along as we take you on a ride to losing weight secrets.
Workout secrets for weight loss
Schedule workouts
In the dynamic world we live in, sometimes it is hard to find time for everything. That includes working out as well. Therefore, you should schedule and pencil workouts in the planner just as you pencil dinner with friends. Make working out a priority as much as a business meeting. This will hold you accountable and make sure you never miss a workout.
Work out few times per day
Getting a full two-hour workout on any given day is just too much. You cannot survive for that long. Sometimes, even an hour seems like forever. Therefore, you can opt for short bursts of exercise throughout the day. For example, you can do a quick cardio in the morning, some stretching during lunch, and leave the strength exercises for the evening.
Workout while traveling
Most people forget about working out when they are away from home. But being away from home and your normal routine doesn’t mean that your workout plan should be on pause. You do not want to fall behind on your healthy lifestyle. When you are traveling, you can always get your daily dose of working out with walks in the city, renting a bike, or even a quick exercise in your room.
Mix up your routine
People often fall into a routine. It can happen to the best of us. Some exercises work best, and we tend to repeat them over and over again. But your muscles will get used to the exercise, and as a result, you will feel bored. Try to mix the routine every now and then, keep your muscles guessing, and your mind entertained. And if you are into running, try to add some intervals to spice things up.
Do not do something you do not like
We all have favorite and less favorite activities. If you hate an activity, it is only logical that you will try to skip classes. However, you should still try some activities that challenge you. This is how your body will change and feel challenged. However, if you simply hate hiking, there is no reason to force yourself into it.
Do not overspend
Getting a workout on a budget is something most people think is impossible. Yes, getting in shape can be expensive, especially when you have to pay for all the classes. But there are many activities that are free of charge. For example, running and walking is free. Hiking is free as well. Or if you prefer exercises, check some YouTube video, and that is it.
Do it in a group
Group activities are always more fun. Yes, sometimes working out with a personal trainer is the best thing you can do. But working out alone? That can get boring fast. Another bonus of working out in a group is you have to be accountable for time and place. Yes, that can be restricting for some people, but that is the goal here. You can even check for some websites for local groups that practice sports.
Do not forget the music
Science has proved that listening to upbeat music helps you work out harder. There is a reason why all gyms have music on max volume. In addition, listening to music makes time pass faster. You can find a YouTube playlist for working out, or you can make it on your own.
Work out in the morning
If you fall into the trap that there is not enough time in the day to work out, start your day with exercise. It is the best way to squeeze some workouts in your daily routine. Plus, starting your day with some exercises will kick your metabolism into overdrive, which is something you want.
One trick to get a workout in the morning is to set up your alarm earlier in the morning. That way you get bonus 15 to 30 minutes for working out.
Lift some weights
Lifting weights is one of the fastest ways to lose weight. Experienced trainers and exercisers know that you cannot do just cardio. You have to mix cardio and strength exercises.
Some people think that lifting weight will build muscle and you will look bigger. No, that is not true. Yes, you might weigh more, but muscles are leaner than fat. Your body’s shape will change. Weight training is just as important for losing belly fat as cardio exercises.
For the ladies out there that are scared of bulking up, do not worry. You do not have to pick up weights of 20lbs. Pick some easier. Even pilates exercises include strength training with weights.
Burst training
Some call it burst training, some call it interval training, and some call it high-intensity training. It is more of the same. The trick is to combine short and high-intensity bursts with slow recovery exercises. For example, you sprint for 30 seconds and then run for a minute. With bursts training, your body stays in fat-burning mode for more than 48 hours after working out. Burst training is super effective for people that have little to no time.
Consider a personal trainer
I said previously that in some cases, hiring a personal trainer is the best thing you can do. For starters, a personal trainer will make a specific program for you. We are all different, and we all need different things. A personal trainer will maximize your gym time, but will also hold you accountable for everything you eat.
Skip the scale
When you are trying to lose weight, do not ever look at the scale. As I said previously, when you work out, you might even gain more weight than you lose. But the scale is deceiving. The scale does not take muscles into consideration.
You will notice progress and results on your body, but the scale will show you’ve gained weight. And that might put you into panic mode. So, skip the scale. If you want to measure results, get a measuring tape and measure your waist.
Diet secrets for weight loss
Drink water
This is the most important thing. Drinking water makes sure you do not overeat. Sometimes when you feel hungry, your body is actually asking for some water. If you are not drinking water, your body feels dehydrated.
Consuming 8 glasses of water per day makes sure your body has all the assets to flush out toxins. Drinking water also improves your metabolic rate. The best part is water is calorie free.
Pack snacks
It happens to everyone. No matter how good breakfast or lunch you had, you just feel you want to get some snack. Now, most people make the mistake of going to the vending machine or to the grocery store. You won’t find healthy snacks there. Instead of that, pack your own snacks when you leave home. Bring some nuts with you, some apple chips, or even a smoothie.
Eat grapefruit
The best fruit you can get for weight loss is grapefruit. Low on calories and sugar, and high in fiber, minerals, and vitamins, grapefruit kicks your metabolism into overdrive. Some of the ingredients in grapefruit, most notably AMP-activated protein kinase help your body utilize sugar and keep your blood sugar levels in check.
Grapefruit is a great snack as well, so you can bring one with you. Consider it your daily dose of vitamin C.
Green tea
I said that drinking water is crucial to losing weight. Well, sometimes, if water gets boring, drink a cup of tea. More specifically, drink green tea. With some caffeine in it, green tea will boost your metabolic rate. In addition, green tea is extremely rich in vitamins, antioxidants, and many other healthy nutrients. Just stick to 3 cups of tea per day at max. Anything more and you load up on caffeine.
Get your daily dose of fiber
Fiber is an underrated ingredient in the weight loss formula. Fiber keeps you full and reduces the sugar cravings. There is no better way to balance sugar cravings than consuming food rich in fiber. You need between 30 and 40g of fiber per day. Check some of the high fiber foods, and make sure to include them in your daily diet.
Eat more at home
When you are starting a weight loss program, it is recommended that you eat most of your meals at home. No matter whether you are good in the kitchen or not, make sure to eat more at home, and less outside. By cooking, you control the ingredients. That means you control fats, oils, sugars, carbs, and everything else. Make healthy choices without sacrificing the flavor.
Start by making at least one meal at home, and then move to the three main meals. You can even bring dinner and lunch with you. Prepare them beforehand.
Up your protein consumption
Anyone who has ever tried to lose weight knows that protein is crucial. The simple formula for losing weight is reducing carbs and increasing protein. The building block of your muscles, protein is a must. The formula for how much protein is simple, 0.5 to 1g of protein per lbs of your weight. It all depends whether you are trying to lose weight or build muscle. If you want to lose weight, stick to the lower limit.
Keep healthy snacks at home
When you have no unhealthy snacks at home, you won’t reach for them. Chances are you won’t go to the grocery store just so that you buy unhealthy snacks. Stockpile healthy snacks at home to make sure that even when you are feeling down, you have some backup. Fresh and healthy snacks like fruits, veggies, and nuts are the way to go.
You can try one of the tricks professionals recommend. Once you enter your home, wash your fruits and veggies, and put them in a bowl on the counter. This way, you see them, and you remember to eat them.
Do not eat fast
Slow down. Your stomach cannot register it is full in a matter of minutes. When you eat fast, you overeat. That is always the case. Chew slow, and allow your brain to process the fact you are eating. This way, your brain gets the signal and then sends a signal to your saliva to start the digestion process.
Practice mindful eating. Enjoy the flavor of the food you eat.
Dismiss grains
I am sure you’ve noticed manufacturers trying to market their grains as healthy. But no matter the case, they all cause inflammation. Most grains contain gluten, and that is the source of inflammation. Gluten puts a strain on your digestive system, making it harder to digest other foods. Even worse, store-bought bread usually contains sugar, preservatives, and high fructose corn syrup.
All of the grains you consume are high in carbs, which then break down into sugar. In the end, your body stores fat.
Do not shop on an empty stomach
This is one of the secrets all nutritionists will tell you. When you shop on an empty stomach, you can load your grocery cart with unhealthy snacks. For example, you went for some protein and healthy foods, but halfway your stomach starts growling. What happens next is you probably reach for some chips, some chocolate, and other unhealthy snacks. It is easy to make healthy choices when you are not fighting hunger.
Do not over cheat
Look, it is just impossible to eat healthy foods all the time. There will be times when you are at a party, and you just cannot turn down food. In this cases, do not binge on foods. Stick to smaller amounts. For example, check some of the one-bite appetizers. That will be enough to satisfy your taste. And when you are having pizza day at the office, pick up a slice with veggies, not with cheese and ham.
Try healthy alternatives
Now, when you are eating healthy, that doesn’t mean you should give up on all your favorite foods. You just need to make healthier alternatives. That means using substitutes for certain foods. For example, you can make a healthy pizza. Or you can make a healthy dip. Even some cakes can be turned into a healthy version.
Bring in the herbs
First and foremost, I hope you like spiced foods. Adding herbs and spices to your cooking will more than help with losing weight. For example, turmeric, cayenne pepper, and cinnamon are proven fat burning spices. Now, be careful. You cannot add cinnamon to a burger. Or cayenne pepper to a banana smoothie.
Eat smaller portions
Downsize your plate, and you will notice results. You can fit the same amount of food on a small plate, and in a large plate. But when you use small size plates, you actually trick your brain into eating less. Try switching your dinner plates with salad plates. Come back and share the results.
Try a detox plan
No matter how healthy your diet is, there will always be some toxins in your body. For example, you cannot escape pollution and environmental toxins. It might sound confusing, but even the environment prevents you from losing weight. That is why you need to practice detox plan or a cleanse plan every now and then. One thing you can try is the vegetable juice detox plan.
Focus more on your breakfast
There is a reason why the breakfast is considered the most important meal of the day. The choice you make in the morning impacts your entire day. If you start with a healthy breakfast, you will have enough energy to last through the day. If you start with something unhealthy, you will crave more unhealthy snacks just an hour later. There are many healthy breakfast recipes, but most of them focus on adding protein.
Do not drink calories
It might sound stupid, but sometimes we drink more calories than we eat. That includes foamy and creamy drinks, as well as soda and sports drinks. I love a creamy drink, but instead of that, try some pumpkin spice latte as a healthier version. And stay away from sodas. Go for herbal teas or fresh fruit juice instead.
Healthy fats
Most people never make the difference between healthy and unhealthy fats. No, fat does not make you fat. At least not the good fats. Some of the good fats can be found in nuts, avocado, fish, and other sources of omega-3 fatty acids.
Coconuts
Speaking of healthy fats, we cannot forget coconuts. They are one of the best foods you can get for weight loss. They are low in carbs and high in healthy fats. The best way to start including coconut is to switch your normal oil for coconut oil and add coconut milk to your morning smoothie. As you move forward, you can use coconut flakes and even drink coconut water.
Carry your own food
People might look at you as a weirdo. But do not worry. If you are committed to healthy eating, bring your own foods when you go a party. It is not rude to bring your own healthy food. It is more rude to turn down everything people offer to you.
Make a menu
This is the last and most important part of the diet weight loss secrets. You will solve the problem “I have nothing to eat”. You can make a menu on your own, or you can hire a nutritionist to do it. Choose your favorite recipes, and then divide them into meals for the entire week. Get the groceries you need.
If you want to save some money, go for recipes that utilize in-season products.
Lifestyle secrets for weight loss
Make small changes
The lifestyle changes are usually the hardest. People have certain habits that are hard to change. And I must say, the lifestyle changes are the most underrated. But the important aspect here is to start small. This is not a sprint. You are running the marathon. Start with one lifestyle change per week. For example, swap coffee for green tea. Then cook your own meals starting from the second week. Add 15 minutes of walking from the third week. Once these changes pile up, you will start noticing better results.
Track your progress
As I said previously, do not believe the scale, it is misleading. Track your progress from day one, and find other measurements to track the progress. When you accomplish something, you will be even more motivated to continue the work.
Some people track how many inches they lose. Some keep a food diary. But just remember to track the progress in any way you find suitable.
Tell your friends you are losing weight
It is important to let those that are close to you of your intentions. It will eliminate bad choices. Even your friends will hold you accountable. You do not want to find excuses for turning down dinner invitations. Explain to your friends you are trying a healthier lifestyle, and that restaurant is not in your plans. Find a compromise, for example, you can go out for a fresh juice drink.
Get active with friends
As you embrace your new healthy lifestyle, your social life might suffer. There is no more room for weekend brunches, or after-work happy hours. But that doesn’t mean you cannot spend time with friends. Suggest fun and active alternatives. For example, you can take a new exercise class together. You can go hiking. Or just ride bikes.
Embrace social network and technology
Social networks have become a huge part of our life. Technology as well. Use these to your advantage to keep yourself accountable. Let people know you are up for a run. Share post-workout selfie. Join an online community where people support each other. There are even apps for social working out. And let’s not forget all the fitness tracking apps.
Treat yourself
You can treat yourself every now and then. Now, I am not talking about a cheat day. I am talking about buying yourself a reward for doing a good job. For example, go for a manicure, or a massage. Or just buy new running shoes and start running.
Set up a goal
We all have goals in life. It is important to set up goals. They keep us motivated. It is not enough just to set up a goal. You want to go and get it. If your goal is to run 10k, give your best to do it.
Are you hungry or bored?
One of the hardest questions to answer is whether you are hungry, or just bored. What is the reason for your cravings? Sometimes our minds confuse boredom with hunger. That is why, as I said earlier, drink a glass of water if you feel hungry. If you are still hungry after 15-20 minutes, then get a meal.
Sleep more
Do not underestimate sleep. When you sleep less than seven hours, your health suffers. You produce different hormones. More precisely, hormones that do not burn fat. Instead, they accumulate fat. In addition, sleep deprivation leads to sugar cravings.
Use essential oils
Essential oils for weight loss are a real thing. Some of them can control your cravings. Some of them help you sleep better. And some can boost your energy. There are many different essential oils, and you should check which is best for weight loss.
Simple routine
Do not complicate things. You want to work out in a gym? Go to one that is near your office for an after work exercise. You want to add yoga? Get some designated area in your home.
Do not forget weekends
One of the biggest mistake people that are trying to lose weight are making is ignore the weekends. Like, stick to a healthy routine for five days per week, and then go completely nuts during the weekend. Friday to Sunday also count. Commit to a healthy lifestyle 7 days a week, not five or four.
Embrace the cheat meal
Yes, we’ve come to that point where you can allow yourself a cheat meal. But remember, a cheat meal, not a cheat day. Although, some professionals recommend a cheat day as well. But that is once in the month. For a cheat meal, you can schedule one meal per week. From there, gradually scale back. You will be surprised how many of the unhealthy foods you can dismiss from your diet.
Do not give up
The last advice is to don’t beat yourself up. Yes, you will have ups and downs. That is just part of the process. The trick is not to quit at the first slip.