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10 things you should do if you want to lose weight
Weight loss issues? Fitness trainer Brinda Sapat tells you what to do.
You are on a fitness programme, or maybe not, and you just cannot seem to shake off the fat fast enough. What do you do?
Follow these awesome fat-busting, shape-yielding tips that are guaranteed to speed up your weight loss process.
Think yourself slim
... or fit or sculpted or whatever you are aiming for.
The mind set is of paramount importance. The brain controls your body, and what it thinks is what it will command from the body. You will automatically make choices that will lean towards getting slim.
Also read: Burn the fat: How to get motivated and stay that way
10 things you should do if you want to lose weight
Get enough cardio
This is the only form of exercise that is going to burn a good amount of fat. Cycle, swim, walk, kick box, do anything that gets your heart rate up and keeps it there for about 20-30 minutes. 5-6 days a week.
Also read: 10 most effective cardio exercises to lose weight
10 things you should do if you want to lose weight
Lift weights
Weight training tightens and shapes up your muscles AND gives you a 24 hr after burn! So you are burning more calories even as you watch TV than you would if you didn't weight train.
Also read: 10 reasons why you should lift weights
10 things you should do if you want to lose weight
Take the stairs
Start believing the lift doesn't exist! Taking the stairs will add to your daily caloric expense. Walk up at least 3 floors before you hit the lift button. This really helps!
Also read: 14 commandments for a healthy lifestyle
10 things you should do if you want to lose weight
Walk short distances
Skip the vehicle ride and get walking when you have to go close by. If it's a 10-15 minute walk, WALK!
Also read: 12 tips to motivate yourself to walk
10 things you should do if you want to lose weight
Eat frequent, small meals
Eating 5-6 small meals in the day as opposed to 2-3 heavy ones will raise your metabolism, accelerating the fat burn process.
Also read: Healthy eating: Diet mantras for working people
10 things you should do if you want to lose weight
Lighten up your dinner
A small dinner, eaten 3 hrs before bedtime works wonders. Soup, salad and grilled fish/chicken/bowl of lentils is a perfect weight loss finale to your day.
Also read: Fat to fit: 10 super healthy salad recipes
10 things you should do if you want to lose weight
Eat before you party
When you eat out, you are definitely eating more fattening foods than you would at home. Grabbing a bite just before you leave will make sure you don't over indulge.
Cut down alcohol and soft drink intake. Switch to juices, spritzers and flavoured sodas.
Also read: Eat, party and stay in shape!
10 things you should do if you want to lose weight
Move!
Be as physically active as you can through the day. Take time off work and walk around the building; do house chores, run around with your kids at the park, dance at a party!
Also read: The 15-minute office workout
10 things you should do if you want to lose weight
Rest and Sleep
The body needs adequate rest to repair and grow. Lack of sleep will interfere with achieving your goal.
Also read: 10 superfoods to help you sleep well