Back to school season is often referred to as the most wonderful time of the year! Kids are back in school, summer vacations are over and most people are ready to settle into a regular routine. With the back to school seaon comes a renewed interest in weight loss! To help you to get back on track with your weight loss goals, we've made a list featuring the best weight loss tips of all time:
Ditch the Junk Food
How many cookies do you eat in one sitting? Do you know what a serving size looks like? There are over 600 calories in one 10-cookie package of Oreos. Each cookie has about 60 calories. A single package provides about one-third of the daily recommended calorie intake. Some cookies boast a whopping 125 calories per piece!
Junk food is your worst enemy. Chips, doughnuts, fries, and other goodies are chock-full of empty calories. They also contain hidden sugars and additives that promote weight gain. The same goes for soda and energy drinks, which have no nutritional value. If you're serious about weight loss, ditch the junk food from your diet!
Keep Your Meals Simple
Many dieters purchase ready-made meals or cook fancy dishes. Unfortunately, this makes weight loss more difficult than it already is.
Go online and check the meal plans shared by elite athletes. Their meals contain just two or three food groups, such as chicken and broccoli, salmon and sweet potatoes, or meat and veggies.
Weight loss doesn’t have to be complicated. The more time you spend cooking and crunching numbers, the sooner you'll quit. Stop stressing about eating and keep your meals simple.
Get More Protein
Increase the amount of protein consumed daily. Eat poultry, lean beef, eggs, seafood, shellfish, quinoa, and legumes. Cottage cheese and Greek yogurt should be on your list too. Protein will boost your metabolism, keep hunger at bay, and prevent muscle loss.
Drink CLICKor CLICK ACTIVE first thing in the morning or between meals to get more protein in your diet. Made with premium espresso coffee and lasting protein, all-in-one to boost your appetite and curb cravings.
Follow the 80/20 Rule
Just because you’re trying to lose weight, it doesn't mean you must quit dessert. Eat healthy 80 percent of the time and have a small snack the other 20 percent. Otherwise, you'll feel deprived and end up daydreaming about food.
For instance, you can have a small piece of chocolate after exercise. Your body will use those carbs to fill its glycogen stores and produce hormones that support muscle growth and repair.
Eat Fibrous Veggies
Cabbage, cauliflower, spinach, zucchini, and other veggies are high in water and fiber. These nutrients support digestion and increase satiety. They also add bulk to your diet, so you'll feel full despite eating fewer calories.
To lose weight faster, replace grains and starches with veggies. For example, eat your favorite fish dish with a big salad, asparagus, or pickles instead of rice. This way, you'll stay full longer and cut calories.
Snacking throughout the day will keep you energized and boost your metabolic rate. This habit also makes it easier to stick to your diet and eat clean. A healthy snack will prevent low blood sugar and curb hunger pangs. It's also a great way to lift your mood and banish that post-meal sleepiness that comes from eating too much in one sitting.
Now that you're starting school, choose your snacks wisely. Almonds, cashews, veggie sticks, hummus, low-sodium beef jerky, fresh fruit, and homemade protein bars will make clean eating a breeze. You can also replace a snack with CLICK, the coffee lovers’ protein drink.
Swap Cardio for HIIT
Now let's talk about exercise. Most women spend hours on the treadmill to lose fat. Unfortunately, things are not that simple. If steady state cardio was the key, you'd already have a lean body.
Minute per minute, HIIT is better than cardio for weight loss and overall fitness. This acronym stands for high intensity interval training, which involves short bursts of intense exercise followed by short periods of rest or active recovery.
When done right, HIIT will ignite your fat burning engine and increase energy expenditure. With this training method, you'll torch calories during and after exercise. On top of that, you'll save time and feel energized Tabata, the toughest HIIT workout, lasts just four minutes to complete!
Use Workout Finishers
Next time you hit the gym, finish your workout with a few sets of push-ups, shuttle sprints, burpees, or inverted rows. Ideally, opt for bodyweight exercises. Perform them at high intensity to boost your metabolism and burn fat.
Also known as workout finishers, these exercises must be completed at the end of a training session. They're simple yet intense. In the long run, they improve mental toughness, build muscle strength, and send your metabolism into overdrive.
Do Cardio after Weight Training
Whether you prefer HIIT or steady state cardio, do it after strength training. When you're done lifting weights, your glycogen stores are low or empty. The moment you jump on the treadmill, you’ll burn fat, not glycogen.
If you start with cardio, you'll burn glycogen instead of fat. On top of that, you'll have little energy left for strength training.
Don’t Skimp on Sleep
Even though sleeping doesn't burn calories, it impacts your weight and metabolism. Skimping on sleep will mess up the hormones that help you burn fat. Your testosterone and growth hormone levels drop while cortisol goes up. This leads to weight gain, muscle loss, inflammation, fatigue, and mood swings.
Sleep deprivation also affects your appetite and food preferences. The increase in cortisol levels triggers sugar cravings, leaving you hungry. As a result, you'll end up eating more and pack on pounds.
We hope these tips will help you make smart food choices and maximize your gym time. Remember, a healthier, more energetic you is only a CLICK away!
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