Hi, Danielle!Here are several weight loss tips from me. The tips relate to five ways in which you can speed up metabolism for quick but healthy weight loss. The methods work well together and they are sustainable. There are foods to eat, foods to avoid, a pattern of eating, and specific exercises that will all help to speed up metabolism. I ll begin with eating and then move on to exercise.First, eat a meal about every 3 waking hours (5 or 6 meals per day). You will not be eating more food; you will simply be spreading it throughout the day. Each of those 5 or 6 feedings should contain at least 15 grams of unprocessed protein (from natural sources) for a female or at least 20 grams per feeding for a male. This change alone, as long as long as quality, unprocessed, PROTEIN is included, such as fish, organic chicken, grass-fed beef, etc (unless you are vegetarian), will boost your metabolic rate and any curb food cravings.Second, eliminate all processed (refined) carbohydrates from your diet. Processed (refined) carbohydrates have negative effects on health. They also slow down metabolism and cause weight gain.Processed (refined) carbs are such things as ice cream, cookies, bread, rolls, buns, pasta, tacos, potato chips/crisps, pizza, cakes, sweets, candy, cookies, biscuits, chocolate, cereals, store bought cooked meats/cold cuts (they have added sugars and additives), sausages/hot dog frankfurters (they have carbohydrate fillers, additives, and sometimes sugar) all sodas, sugars, and foods containing corn syrup, etc. When digested all carbohydrates turn into sugar, and sugar becomes fat. Therefore, think of eating carbohydrates as eating sugar. Moreover, think of eating processed (refined) carbohydrates as eating concentrated sugar. If you want to lose body fat, allow yourself only 40 to 70 grams of carbohydrates daily. Get those carbohydrates from natural sources such as (preferably organic) fresh vegetables and low carb fruits. There is no minimum daily requirement for carbohydrates, but they do have many beneficial phytochemicals and fiber so eating some is fine (as long as they are unprocessed).At the bottom of this reply, I have included page links for free Internet resources that will show you what foods to eat and what foods to avoid if you wish to lose body fat.Third, drink plenty of water. Increase your intake daily until you are consuming at least 3 quarts daily--and one gallon daily would be better.Fourth, begin a program of mild fitness exercise (cardio). At the bottom of this reply, I have added a page link to an Internet resource for a free Walking for Weight Loss plan. For example, today go for a walk at the best pace you can manage until you are comfortably tired. Note how far you walked. The day after tomorrow, go for another walk but increase the distance slightly. Continue walking every other day until you are walking 4 miles. Once you are able to do that, slightly increase your pace with each walk until you are walking those 4 miles in just under 1 hour every other day. This will burn many extra calories during an immediately after your walks. Fifth, begin a strength training program to increase your lean muscle mass. Lean muscle is a METABOLIC FURNACE that will burn extra calories 24 HOURS DAILY. Male or female, young or old, everyone can lose body fat this way. At the bottom of this reply, I have included Internet resources for free programs suitable for beginners or more advanced. Work out twice a week using as much weight as you can handle using perfect exercise technique. Concentrate only on the basic exercises such as squats, deadlifts, presses, rows, and chins. The free programs will give you specific routines as well as tips for exercising safely.There is more that you could do. For example, intense cardio for three minutes twice a week, but that may be too much for you too quickly. It is better to focus on making one major change at a time. Then introduce the next one. You could add intense cardio later. If you try to make too many major changes simultaneously, you will likely be frustrated and quit. (Before altering your exercise habits, you may wish to obtain the blessing of your personal physician.) If you want to use any or all of those weight loss tips or methods, the links to the free Internet resources will give you more in-depth information, plus free walking for weight loss plans, mild and intense cardio exercise choices, free strength training programs, diets, additional weight loss tips, fat burning foods, and carbohydrate charts. They are all good and they are all free.I hope this information helps you, Danielle.All my best wishes.
One of the easiest things to do is simply cut down on your portion size. Restaurants these days give you so much food that you start thinking that what you get is a proper portion size. In reality, depending on the resturant, what you get is usually 3-4 servings. Another tip: make sure you eat breakfast. It jumpstarts your metabolism for the day. If you don t have breakfast, your body will start the day with a low baseline metabolic rate. Eating breakfast sets that rate higher so that it burns more calories during the day. Eat healthy snacks (in healthy portions) in between meals when you start to get hungry. Doing this will decrease the feeding frenzy at meal time. Also, adding a regiment of exercise such as running and weights will also help. Weights will help you build muscle that will burn calories faster.
do lots of exercise and eat healthy!!!
