There is a lot of noise on weight loss tips and diets, some of them are good and some of them waste time and money. Before you pay for some unproven diet fad or some weight loss plan, check out the basics — the simple things that always work.
meal timing and quantity
The key to losing weight is to burn more calories than you consume. Your body naturally burns calories whether you exercise or not, even during sleep, but the body naturally burns more calories on the day you are most active. So eat more during the day when you are using more energy and eat less at night when you are using less. And avoid large meals late at night as your body will not have a chance to burn the extra calories.
So have a big breakfast and lunch and eat light at night, preferably in the evening. And never skip breakfast because you’ll miss out on essential nutrients that can make you snack more during the day.
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Eat more protein, fiber, fruits and vegetables
Each of your meals should include protein sources, fat sources and low-carb vegetables. A high-protein diet can actually boost metabolism, keep you feeling full for longer, and reduce food cravings.
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We’ve all heard of 5 a day, why not target 7 a day instead. Fruits and vegetables are low in calories and fat, and high in fiber – 3 essential ingredients for successfully losing weight, but eat whole fruits and vegetables, not juices. (Sugar drinks and juices are some of the most fatty things you can put into your body.)
Eating lots of fiber-rich foods can help keep you feeling full, which is perfect for losing weight. Fiber is found only in plant foods, such as fruits and vegetables, oats, whole grain breads, brown rice and pasta, and beans, peas and lentils.
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It’s a little no-brainer, there are some exercises and sports that are more effective for weight loss, here are our picks –Exercise for weight loss.
You don’t need to work out for hours to lose weight. Staying active for 30 minutes can get the job done. But just do what you love, it’s much easier to get yourself out and do something than to be intimidated by the thought of exercise!
And some simple tips during the working day, go out for a walk at lunchtime and take the stairs and not the lift.
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Reduce consumption of junk food and alcohol
Added sugar is one of the worst ingredients in the modern diet and we all consume too much of it. Bad news for junk food and one of the main causes of obesity, reduce or cut out chocolate (unless it’s dark chocolate), biscuits, crisps, cakes, deserts and sweet fizzy drinks. Instead, opt for healthy snacks. Aside from the obvious junk foods, just be sure to read labels, as even so-called health foods can be loaded with sugar.
Cut down on alcohol, alcohol is loaded with calories, a pint of beer can contain as many calories as a large slice of pizza, and a large glass of white wine can equate to a decent portion of ice cream. In addition, the calories in alcohol are considered ’empty’ calories, as they provide no nutrients.
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One Remember Avoid diets, they may work in the short term but have rarely been proven to work in the long term. Instead of going on a diet, aim to become a healthy, happy and fit person. Instead of depriving your body, focus on nourishing it. Weight loss should follow naturally.
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