Tag Archives: lose weight

Cheat Days May Help People Lose Weight

When you think about weight loss, it usually involves engaging in a long term diet and exercise plan. We know that when you are trying to lose weight, you have to be consistent and work hard.

Weight Loss - Strict Diets

According to a new study by Australian researchers, taking breaks or cheat days, while dieting may actually help aid weight loss. Photo by Verywell

According to a new study by Australian researchers, taking breaks or cheat days, while dieting may actually help aid weight loss.

In the study, two groups of obese men were involved in four-month diet that required them to restrict their calories by one-third.

The first group stuck to the diet for two weeks, then left the diet for two weeks, and continued to go on and off the diet in two-week cycles. While in the two week cycle off the strict diet, the dieters consumed calories equal to the number of calories they were burning, which created an energy balance.

On the other hand, the second group continued their diet during the four-month period.

Researchers found that the dieters who alternated between their strict diet and having cheat weeks lost more weight during the study, that was published in the International Journal of Obesity. Those who took days off their diet gained back less weight as well when the study was over.

“While further investigations are needed around this intermittent dieting approach, findings from this study provide preliminary support for the model as a superior alternative to continuous dieting for weight loss,” Nuala Byrne, the head of the University of Tasmania’s School of Health Sciences, and leader of the study said in a statement announcing the findings.

I believe that taking a break from dieting gives your body and mind a chance to rest but the key to weight loss is consistency.  You can really do some damage to your body during those off days and end up worse than you were when you started. However, I do believe in enjoying the foods you love but in portions. I do not see anything wrong with that chocolate or ice cream every now and then.

To get the best out of weight loss, I try to eat lean meats, fruits and vegetables, avoid sugary drinks and get some physical activity in on a daily basis.

Source: Byrne; N.M et al. “Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study” International Journal of Obesity 19 September 2017

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Walnuts May Aid Weight Loss

Eating a good amount of walnuts may reduce your hunger and help you lose weight, a new study says.

Walnuts

Walnuts can reduce your hunger, says study. Photo by Alibaba

Consuming them activates a part of the brain linked to the regulation of hunger and cravings, according to the research published in the Diabetes, Obesity and Metabolism journal.

A study that included 10 obese people were given diets over two sets of five-day sessions while living at a research center. Over the course of the two day sessions, they were given two types of smoothies on a daily basis. One of the smoothies had 48 grams of walnuts and the other one did not contain walnuts but were designed to taste the same and have equivalent nutritional value.

The participants that had the walnut smoothie reported having a reduced appetite. A functional magnetic resonance imaging (fMRI) scan was used at the end of each session to look at the brain as the participants were shown images, some of the foods included hamburgers and desserts as well as neutral items such as flowers and rocks and finally pictures of vegetables and other undesirable foods.

The results found that a part of the brain known as the right insula was active when people who had ate the walnuts were shown the foods considered to be highly-desirable.

Walnuts are found to have many benefits such as lowering your cholesterol, controlling diabetes and improving your metabolism. These types of nuts may not be the best tasting to some but I eat them once in a while when I feel hungry and they are available.

Although this is a small study, it is a step closer to figuring out why walnuts have such an effect on the brain but more research still needs to be done. This is not a weight loss study but it is a demonstration on how walnuts can affect your hunger and increase your chances of losing weight.

Sources:

Farr OM , Tuccinardi D , Upadhyay J , Oussaada SM , Mantzoros CS . Walnut consumption increases activation of the insula to highly desirable food cues: A randomized, double-blind, placebo-controlled, cross-over fMRI study. Diabetes Obes Metab. 2017;1–5. https://doi.org/10.1111/dom.13060

https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-walnuts.html

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Having A Soda With That Burger is Dangerous

Drinking a soda with your fried chicken or burger can really spark your body to add on more pounds, a new study in the journal BMC Nutrition suggests.

Soda & Hamburger

Sweetened drinks combined with high protein meals decreases the fat burning process, according to study. Photo by Pinterest

Adults who had a sweetened drink with a high-protein meal stored more unused fat, compared to others who had a sugar-free drink, laboratory tests discovered.

For the study, 27 healthy weight adults were put in a sealed laboratory that tracked how much oxygen was inhaled and carbon dioxide was exhaled. Samples of urine was collected as well.

Participants spent two days in the lab. One day they consumed two meals containing 15 percent protein, and on the other day they ate two meals with 30 percent protein.

“If we are adding extra carbohydrates on top of what’s already in a meal, that will definitely have an effect on the body being able to use fat as an energy source, and it will more than likely go into energy storage,” said lead researcher Shanon Casperson. She’s a research biologist with the U.S. Department of Agriculture.

This makes perfect sense because if you consume too much carbs, your body automatically use it as storage instead of burning it off right away.

Food contains three major types of nutrients — carbohydrates, fats and protein. Casperson and her team wanted to see how extra carbs in the form of a sugary drink would affect metabolism of fats and proteins.

The study found that sugar-sweetened drinks decreased fat oxidation by 8 percent. Fat oxidation is the process that jumpstarts the breakdown of fat molecules.

Also, the sweetened drink consumed with a 15 percent protein meal reduced fat oxidation by an average 7.2 grams, while the same sugary drink with a 30 percent protein meal reduced fat oxidation by 12.6 grams.

I believe that the extra carbs from soda may reduce the body’s need to process dietary fat for energy. The fat that is not burned is then distributed to other areas of the body such as the belly and hips.

Although this is a small study, it just sheds light on how dangerous it is to combine sugary drinks with high protein meals. This will definitely encourage weight gain and slow down the fat burning process. More research still needs to be done to find out why adding extra protein to a meal affects the fat burning process. Until then, I would definitely stay away from sweetened drinks combined with high protein meals to aid weight loss.

Source: Shanon Casperson, Ph.D., research biologist, U.S. Department of Agriculture; Erika Renick, R.D., bariatric dietitian, Comprehensive Weight Loss Center, Staten Island University Hospital, New York City; BMC Nutrition, July 20, 2017

Leeeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Is Fasting Better for Weight Loss?

Although you may dislike the everyday restrictions of a conventional diet, a new study suggests that fasting one day and eating anything you want the next may not be better for weight loss.

Fasting

Fasting every other day may not be better for weight loss, study. Photo by Daily Burn

At the end of one year, researchers discovered that weight loss on either type of diet was about the same. There was a 6 percent weight loss on the alternate-day fasting diet and a little over 5 percent for the ones on a daily restricted diet.

“We thought the alternate-day fasting group would do better. It allows people to have a break from dieting every other day, so we thought their adherence would be better,” explained lead author Krista Varady.

“But it turns out people in both diets lost the same amount of weight,” said Varady. She’s an associate professor of kinesiology and nutrition at the University of Illinois at Chicago.

“People in the alternate-day fasting group were eating more than the 500 calories prescribed on the fast day, but a lot less than the calories prescribed on the feast day. That’s why they lost the same amount of weight,” she explained.

However, “people who stuck to the [alternate-day fasting] diet lost 20 to 50 pounds in a year,” Varady added. “It does work for some people.”

In the study, 100 obese people were randomly assigned to an alternate-day fasting diet, a conventional diet, or no diet at all.

People assigned to the conventional diet managed to stick to their diet goals better than the alternate-day fasting group, says researchers.

The dropout rates said it all: nearly 40 percent of the alternate-day fasting group gave up, while only 30 percent of the conventional diet group and 26 percent of control group quit.

Sticking to just 500 calories a day is very difficult but reducing your calories by 25 percent is much easier so a conventional diet would be a better choice for many.

The fasting diet appeared to be safe, she added. On fast days, people were encouraged to eat a lot of protein, because protein makes you feel full, she said. Whole grains are also a good choice because they can suppress your appetite as well.

In terms of weight loss, all calories are the same, but not all calories are healthy ones, Varady said. On days people could eat anything, some ate bags of chips and still lost weight, she noted. Snacks are not a good choice if you are trying to receive better health benefits even if you still lose weight.

“If you are reducing your food intake, you are going to lose weight, but in terms of health benefits, people should try to eat less processed foods and more fruits and vegetables,” Varady said.

Even though some have been fasting for years and love this lifestyle, this is not for everyone. You must find a diet that works for you and stick to it long term for successful weight loss.

Source: Krista Varady, Ph.D., associate professor, kinesiology and nutrition, University of Illinois, Chicago; Samantha Heller, M.S., R.D., senior clinical nutritionist, New York University Medical Center, New York City; May 1, 2017, JAMA Internal Medicine, online

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Fewer Americans Try to Lose Weight

More US adults are overweight or obese, but a lot of Americans have just given up on trying to lose those extra pounds, a new study reveals.

Fewer Americans Are Trying to Lose Weight

Fewer Americans are trying to lose weight, study says. Photo by Stoner Days

One in every three Americans are overweight, compared with one in five 2 decades ago, researchers report. It seems that adults were more interested in weight loss years ago but now have lost interest somehow.

People who were observed between 2009 and 2014 were 17 percent less likely overall to say they had tried to lose weight during the previous year than those observed between 1988 and 1994, the study discovered.

Individuals who were overweight but not quite obese have went through the greatest loss of interest in maintaining a healthy weight, said senior researcher Dr. Jian Zhang.

“This is not good. We are missing the opportunity to stop overweight from becoming obesity,” said Zhang, who is an associate professor of epidemiology with Georgia Southern University. You can start to see even the younger generation become overweight which is another problem we are facing.

Zhang and his colleagues studied data from the U.S. National Health and Nutrition Examination Survey, a federally funded ongoing survey that keeps track of Americans’ health and diet habits.

All ethnic and racial groups across both genders reported decreased interest in losing weight, but women in particular were more likely to say they had given up on it, the findings showed.

By 2014, black women were 31 percent less likely to have tried weight loss compared with 20 years prior, and white women were 27 percent less likely to have made the attempt, the researchers found.

People might be giving up on weight loss because it’s just too difficult, Zhang said.

“It’s painful,” he explained. “It’s hard to drop pounds. Many of us tried and failed, tried and failed, and finally failed to try anymore.” Finding a diet and exercise plan that is easy to follow is difficult and staying dedicated is another issue that we go through.

Modern medicine has also improved on preserving the overall health of individuals, perhaps causing them to ask why they should bother, Zhang said. Everyday there seems to be some sort of a new pill that will improve your health or increase your life expectancy.

Many might not take weight loss seriously because evidence shows that adults overweight may live as long or even longer than normal-weight adults. Since more than half are overweight, we may think we are okay, and it is not necessary to change our body weight.

Dr. Mitchell Roslin, chief of obesity surgery for Lenox Hill Hospital in New York City, mentioned that conflicting diet advice also probably dissuades many from trying to shed some pounds.

“First they were told don’t eat fat, and now we are telling patients to reduce simple carbohydrates,” Roslin said. “While I believe that reducing carbohydrates is key, what the public hears is, ‘I might as well eat what I like because all this advice has not worked.'”

I believe doctors, public health officials and the media should do a better job at binging awareness to living healthy. The ups and downs of losing weight is frustrating and the health risks of being overweight should be emphasized with better education.

Zhang said that future efforts to improve public health should focus on lifestyle changes that promote healthy eating and exercise for everyone, rather than an emphasis on losing weight.

I agree that prevention is the better way to tackle overweight and obesity, so further efforts should focus on just that to get Americans back interested in weight loss.

Source: Jian Zhang, M.D., DrPH, associate professor,  epidemiology, Georgia Southern University, Statesboro, Ga.; Mitchell Roslin, M.D., chief, obesity surgery, Lenox Hill Hospital, New York City; Rajpal Chopra, M.D., endocrinologist, Northwell Health’s Long Island Jewish Forest Hills, Forest Hills, N.Y.; March 7, 2017, Journal of the American Medical Association

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Weight Loss Linked to Lower Risk of Uterine Cancer

Weight loss may lower the risk of cancer of the endometrium, the lining of the uterus, in older women, a new study suggests.

Weight Loss May Reduce Uterine Cancer

Weight loss may lower the risk of uterine cancer in older women, a new study finds. Photo by Miami OBGYN

This is good news to older adults who think that weight loss may not be beneficial to them. “Many older adults think it’s too late to benefit from weight loss, or think that because they are overweight or obese, the damage has already been done. But our findings show that’s not true,” study author Juhua Luo said in a news release from the American Society of Clinical Oncology (ASCO).

These new findings shed light on the fact that it can never be to too late to lose weight, no matter what age you are. “It’s never too late, and even moderate weight loss can make a big difference when it comes to cancer risk,” Luo added. She’s an associate professor of epidemiology and biostatistics at Indiana University Bloomington’s School of Public Health.

According to the researchers, endometrial cancer is the most common gynecologic cancer and the fourth most common cancer among women in the United States, the researchers said. More than 75 percent of endometrial cancers occur in women aged 55 and older.

The researchers analyzed data from more than 35,000 American women between the ages of 50 and 79. The study included an average of more than 10 years of follow-up.

Although the study did not prove cause and effect, losing weight was associated with a significantly lower risk of endometrial cancer, and that benefit was greatest in obese women, the researchers said. Exercising alone just makes you feel so good and the fact that it can lower the risk of cancer just makes it all the better.

Women over 50 who reduced 5 percent or more of their body weight had a 29 percent lower risk of endometrial cancer, regardless of their age or how much weight they lost, according to the researchers.

Obese women who reduced 5 percent or more of their body weight had a 56 percent reduction in their risk. Overweight or obese women who accomplished a normal body mass index (BMI — an estimate of body fat based on weight and height) had the same risk as women who kept a normal BMI, the study authors said.

The researchers also discovered that women who gained more than 10 pounds had a 26 percent increased risk of endometrial cancer.

The study was published online Feb. 6 in the Journal of Clinical Oncology.

“There have been more than a thousand studies linking obesity to an increased risk of endometrial and other cancers, but almost none that look at the relationship between weight loss and cancer risk,” said Dr. Jennifer Ligibel, an ASCO expert in cancer prevention.

“This study tells us that weight loss, even later in life, is linked to a lower risk of endometrial cancer. The findings also support the development of weight loss programs as part of a cancer prevention strategy in overweight and obese adults,” she said.
Source: Journal of Clinical Oncology, news release, Feb. 6, 2017

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

DASH Diet is Ranked Best Overall Diet

The DASH diet is ranked as the best overall diet in the U.S. News & World Report yearly diet ranking, which is the seventh consecutive year it has won number one.

Dash Diet

The DASH diet is ranked the best overall diet again. Photo by Fitness and Freebies

“DASH” is known as dietary approaches to stop hypertension. This eating plan deals with consuming whole grains, fruits, and vegetables while minimizing salt. The National Heart, Lung, and Blood Institute developed it to help individuals lower high blood pressure. This is a great diet plan in my opinion because it is less restrictive and easy to follow. You will lose weight fast just by eating more fruits and vegetables while including more whole grains in your diet.

U.S. News & World Report rated 38 different diet plans, with rankings based on reviews from an expert panel of doctors who specialize in diabetes, weight loss, and heart health, as well as nutritionist and dietary consultants.

In ranking the diets, the experts considered many factors, including the likelihood of short and long term weight loss, how easy it is to follow a specific diet, and how well the diet protects against heart disease and diabetes.

The Mediterranean diet came in second overall, after the DASH diet, while the MIND diet took third place. The Mediterranean diet emphasizes on eating whole grains and plenty of fruits and vegetables while drinking alcohol occasionally. The MIND diet, which was added last year, mixes elements of the DASH and Mediterranean diets. It focuses on boosting brain health.

Connie Diekman, director of university nutrition for Washington University in St. Louis, says lifestyle changes are the common denominator of success with the diets.

“This year’s list of diets reflects the long-standing body of evidence that shows weight loss, a true change in body fat levels, is achieved though changes in lifestyle behaviors including food choices, portions, and activity,” says Diekman, a registered dietitian.

Best commercial diets: The Mayo Clinic diet, which emphasizes lifelong healthy eating, tied for first with Weight Watchers.

Best weight-loss diets: Weight Watchers won first place, while Jenny Craig and Volumetrics tied for second place.

Best diets for healthy eating: DASH, Mediterranean and MIND won first, second and third, in that order. I love healthy eating with less restrictions so the DASH diet is my favorite of all diets.

Easiest diet to follow: The Mediterranean, Fertility, Weight Watchers and MIND diets were a four-way tie. The Fertility Diet focuses on changes that can help anyone, for instance, reducing red meat and getting protein from nuts and vegetables.

Best diet for diabetes: DASH won first place. Mediterranean and vegan diets tied for second.

Best diets for heart disease: DASH and Ornish diet tied for first place. The Ornish diet restricts fat intake up to 10% of calories and emphasizes exercise. TLC (Therapeutic Lifestyle Changes) diet, which focuses on lowering cholesterol through diet and other lifestyle changes came in third place.

Best plant-based diets: The Mediterranean diet took first place, followed by the Flexitarian, which suggests staying away from meat most of the time. Vegetarian and Ornish tied for third place.

The diets that limited what people ate including the Paleo and Dukan diets, were given poor marks. Those diets are also difficult to maintain long-term and very restrictive which people do not like. The best diets are non-restrictive and can be sustained over long periods of time.

These list of diets may not be the quick-fix solution, but it is a list of maintainable, reputable and healthful diet plans to help you achieve weight loss. These easy to follow eating plans will help you stay on track with weight management long-term.

It is best to look at the details of each diet and find the one that matches your personal lifestyle to help you accomplish your weight loss goals.

Source: U.S. News & World Report: 2017 Best Diet Rankings. Angela Haupt, assistant managing editor of health, U.S. News. Connie Diekman, registered dietitian; director of university nutrition, Washington University in St. Louis.

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Weight-Loss Surgery Linked to Lasting Gastro Issues

Although weight-loss surgery can help obese people reduce extra pounds, a new study says the procedure may also cause long-lasting stomach issues for a lot of patients.

Gastric Bypass

A Dutch research study found that individuals who underwent the most common type of weight-loss surgery – known as laparoscopic Roux-en-Y gastric bypass – suffered gastrointestinal issues and food intolerance up to two years after the surgery. Photo by Lourdes.com

A Dutch research study found that individuals who underwent the most common type of weight-loss surgery – known as laparoscopic Roux-en-Y gastric bypass – suffered gastrointestinal issues and food intolerance up to two years after the surgery.

The procedure involves stapling the tummy and re-routing the intestines, so what is consumed bypasses the majority of the stomach and caloric consumption is decreased.

However, these issues are not likely to be restricted to this type of weight-loss surgery alone, said study author Dr. Thomas Boerlage. He is a researcher in the department of internal medicine at MC Slotervaart, in Amsterdam, in the Netherlands.

“I would very much expect other bariatric [weight-loss] procedures to [cause] gastrointestinal complaints, too,” Boerlage cautioned. He said that gastric banding, along with newer types of weight-loss options, are “fairly certain” to spark long-term gastrointestinal complications. This gives me reason to believe that any procedure that deals with the stomach will most certainly cause lasting gastro issues.

Boerlage also mentioned that “it was already known from previous studies that patients can develop gastrointestinal complaints after a Roux-en-Y gastric bypass. However, most of those studies concerned only the first year after surgery, and you can imagine that people might have complaints shortly after surgery, whatever kind of surgery it is.”

To exam the risk of long-term gastrointestinal issues, Boerlage’s team focused on the experience of almost 250 patients who had the surgery in 2012. They all completed a food tolerance and gastrointestinal survey two years after having the operation. The patients’ answers were compared to 295 obese patients who did not have the procedure.

For the most part, the weight-loss surgery patients were found to be battling with significantly more gastrointestinal problems at the two-year mark that those who had not undergone the operation, the investigators found.

For instance, surgery patients were found to be struggling with more indigestion, abdominal pain, diarrhea and constipation, compared with the non-surgical group. Surgery patients did, however report lesser levels of both acid regurgitation and hunger pain, compared with non-surgical patients. This is a surprise to me because usually patients who undergo surgery would seem to have higher levels of hunger pains and acid problems than non-surgical patients.

In relation to food intolerance, 70 percent of surgery patients said they experienced some form of intolerance to an average of four different foods, and more than 90 percent said the problem emerged only after the procedure.

According to the report, problematic foods included red meats and items that contained high amounts of fat or sugar, such as cakes, pies, sodas, fried foods and pastries

With that being said, only about 14 percent of those having ongoing lasting food intolerance said the problem bothered them “much” or “very much”

However, less than 17 percent of the non-surgical group reported experiencing any comparable form of eating issue.

These findings were reported in the December issue of British Journal of Surgery.

So what can bypass patients do?

“In general, it is advisable for patients to stick tightly to the dietary guidelines that are given after surgery,” said Boerlage. “This will surely help to alleviate symptoms, although not all symptoms can be prevented,” he added.

“We do advise our patients to avoid certain foods with a high sugar or fat content. And, indeed, these are the types of food that are a problem in obese patients in the first place. So, in a way you could say that these complaints are also useful because they remind patients to avoid certain foods,” Boerlage suggested.

I agree with Boerlage and the problem can be easily fixed if patients stick to the recommended dietary guidelines. I believe weight-loss surgery is a lifesaver for many and the benefits clearly outweigh any dietary issues.

Source: Thomas Boerlage, M.D., doctoral candidate, resident and researcher, department of internal medicine, MC Slotervaart, Amsterdam, The Netherlands; Dec. 19, 2016, British Journal of Surgery

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Lose Weight Fast Forever

The holidays are here so we all want to find new ways to lose weight fast and keep it off. Getting fit is not easy so it really takes hard work and dedication to achieve long term goals. Today I will share some great ways to lose those extra pounds and maintain a healthy weight throughout the year.

Lose Weight Fast

You can lose weight fast with just a few small changes to your lifestyle. Photo by Secrets of Healthy Eating

First, you can start with making small changes to your lifestyle. Switch from the all-or-nothing approach to one or two healthy changes in your daily routine. “Doing this can lead to more weight loss than you ever imagined,” says Marissa Lippert, RD, author of The Cheater’s Diet. I do things like eat more veggies, eliminate late night snacking and portion out my meals during the day. These small tweaks can help you lose 10, 25 or even 60 pounds!

Next, if you like to eat out often as I use to, you can swap out your to-go order with a grilled chicken salad instead of a large bowl of pasta. I work full time so I found it convenient just to eat out for lunch. Now, I love to prepare delicious meals that I love before work which in turn saves me time and money.

Third, do not skip breakfast! We all know that breakfast is the most important meal of the day and it’s really a great way to start our day. A simple banana with a peanut butter and jelly sandwich with wheat bread is a quick choice. The whole grains and peanuts will curb your appetite and keep you from unhealthy snacking in the morning. The banana will give you energy to jumpstart your morning and suppress your appetite as well.

Is your fridge filled with junk food? If so, do a purge and clean out your pantry of all the foods you overindulge in. For instance, replace ice-cream with lower calorie snacks, such as roasted sunflower seeds or Special K Chocolatey Delight cereal. These better choices will definitely help you lose weight fast and keep you slimmer.

Another great way to shed to those extra pounds is to workout after work. I now go to the gym for at least 45 minutes and exercise a little with friends which keeps me motivated. To be honest, it took some time to see results but I stayed dedicated and it really paid off. Me and my colleagues motivate each other and that is what matters the most. “After work, my colleagues and I always grabbed dinner—and it was usually deep-fried. Then we changed things up. Instead of nights out, we started walking and running around a local track. A year later, I’m down 40 pounds.” —Ellen Setzer, Cleveland, OH

If you really want to maintain a healthy weight, go out for a walk or jog at least three to four times a week. I love running so it is nothing for me to go out for a nice jog early in the morning or late in the evening when the weather is nice. I feel great when I get my heart rate up and break a small sweat every now and then. If you feel discouraged, take a friend along with you and before you know it, you will have done a few miles before the conversation is over.

As I have mentioned in the beginning, weight loss is not easy but with a few small tweaks you can really lose weight fast and keep it off. Just by making these small changes to your diet and getting a little more exercise daily, you will maintain a healthy weight all year long.

Source: G. Jessica, “16 Ways to Lose Weight Fast” www.health.com

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer

Burn Fat Without the Gym

We understand that weight loss involves eating healthy and daily physical activity but sometimes we just do not have time for the gym. Thanksgiving is over so it is time to get back on track with our diet and exercise plans. Today I will go over some great ways to burn fat without stepping foot in a gym.

Burn Fat at Home

You can still burn fat without the gym with great workouts backed by research. Photo by BodyBuilding.com

Start the Day with Exercise

Eating breakfast first is usually a routine for me but according to a 2013 study in the British Journal of Nutrtition, exercising first thing in the morning can help you lose 20 percent more fat than working out after breakfast. You can try this HIIT workout that includes lunges and squat jumps. It only takes 10 minutes and it can be done right in your living room.

High-Intensity Workouts

If you normally exercise for 30 minutes, try only a third of  that, but go hard! According to Jordan Metzl, MD, author of Dr. Jordan Metzl’s Workout Prescription, an intense 10 minutes boosts your metabolism and equals about 30 minutes at a moderate intensity. Since I like running, I can run for about 3 minutes and burn 200 more calories over the rest of the day, says a 2013 study from Colorado State University.

Get More Sleep

If you are trying to maintain your weight this season, know this: Research from the University of Chicago discovered that dieters lost 55 percent less fat when they slept for 5 1/2 hours rather than sleeping for 8 1/2 hours. To fall asleep faster avoid eating, bright screens and beer a couple hours before bed. Foods that do help you fall asleep faster are bananas, jasmine rice and cherries.

Take a Walk

Walking around the block for about 15 minutes will burn three times as much calories as opposed to sitting down for the same amount of time, says a new study in the Journal of Physical Activity and Health. Also, walking after a big holiday dinner will help aid digestion.

Laugh off the Calories

This season is full of joy and fun so go ahead and laugh it up with family. Did you know that laughing for 10 or 15 minutes can burn as much as 40 calories? Picture going through the entire day with laughter while the calories slowly disappear.

The holidays are here and we still have weight loss goals to accomplish. If you find yourself with no time for the gym, these great fat loss tips will help you continue to burn fat will at home.

Source: Leicht., L “12 Ways to Burn Fat Without Setting Foot in the Gym” www.health.com

Leeman Taylor
Bachelor Degree in Criminal Justice
Real Estate Investor & Internet Marketer