Try These Tips to Lose Weight
By Paul Rothbart
Many people fight a long-term battle with their weight. Some are stuck on the elevator, losing and gaining in cycles. Others just can't seem to lose any significant weight no matter how much they diet or exercise. It can be frustrating. But weight loss is possible if you take a good approach. Starving yourself and working out until exhaustion won't do it. But here are some tips that together, can make a big difference.
Aerobic Exercise
Aerobic exercise works the cardiovascular system and is a proven way to lose belly fat, one of the most unhealthy places to accumulate fat. Although the old school '80s dance aerobics programs are effective, you don't have to choose that type of cardio. Running, walking, and swimming will all do the trick. One of the best ways to work your cardiovascular system and burn fat is walking. Get your heart rate up for 30 minutes a session at least 3-4 times a week.
Get Fiber in Your Diet
Fruits, vegetables, and healthy grains are all excellent sources of fiber. Fiber has several health benefits including helping to prevent heart disease and some forms of cancer. It also fills you up and can help satisfy your appetite. This can help prevent overeating which will put on weight.
Get More Protein in Your Diet
When it comes to nutrients that help with weight loss, nothing beats protein. Studies have shown that a high-protein diet can boost your metabolism helping your body burn an extra 80-100 calories per day. One study found that a diet that consisted of 25 percent protein helped curb the desire for a late-night snack in participants.
Drink Water
Drinking water is one of the best aids to weight loss, especially before a meal. Water can increase metabolism by 24-30 percent for more than an hour. It helps you burn more calories and fills you up so you eat fewer. A study discovered that when participants drink a half-liter of water 30 minutes before a meal, they ate less and lost 44 percent more weight than those who didn't drink water.
Watch Out for Added Sugar
Sugar lurks in many foods you wouldn't expect to find it in. It's in pasta sauces, salad dressings, and condiments. It's important to read labels carefully. Choose products without added sugar or make your own when you can. Eliminating added sugar from your diet will significantly reduce the number of calories you consume as well as lower your risk of type 2 diabetes.
Losing weight can be difficult. But it is always possible with the right approach. Try these tips to shed pounds and improve your health.
To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Wentzville, Mo.