6 Tips for Effective Weight Loss

Want to lose weight? For successful weight loss, the basic principle is to take in less calories than what you burn. You may have tried various diets and weight loss workouts and failed to see results. What’s the real secret to effective weight loss? Is there a special program you should join? Does a miracle weight loss product exist? Quite surprisingly for many people, the secret to effective weight loss is no secret at all. In fact, the secret comprises of ordinary things you may already be doing, but you’re doing them incorrectly.

If you want to start losing weight for real, here are 6 things you need to start doing:

1. Monitor what you’re eating.

Start keeping a food journal. Record your daily food intake, along with their calorie values. This is a great way to open up your eyes to how much calories you’re putting into your body and it gives you a better idea of how much more work you need to do in order to get rid of your excess weight.

2. Improve your diet.

This is something most people already know but find hard to do because of all the temptations. Eliminate the tempting unhealthy foods by not bringing them into the house. Keep your pantry stocked with healthy and nutritious foods you can snack on when you get hungry. Avoid buying unhealthy food choices. Learn to the art of substitution when preparing meals.

3. Increase the intensity of your cardio workouts.

Here’s a good rule of thumb to determine whether or not your cardio workouts are working for you: if you’re able to carry on a relaxed conversation with someone while exercising, it’s time to increase the intensity of your workout. You should still be able to talk but only in short sentences and only if you take a breath after every sentence.

4. Do weight training.

You may be working out on a regular basis but if your workouts are comprised of cardio and aerobics, you won’t lose weight very quickly. For better results, incorporate weight training to your regular exercise program. The average adult can do about 10 bicep curls using a 10-lb dumbbell. Weight training is a great way to build muscle and increase metabolism. As the workouts get easier, gradually increase the weight and the number of repetitions to keep burning more fat.

5. Periodically change your workout.

You need not get on a new exercise program every week. Just mix up your routines a little bit every now and then to keep you from getting bored with what you’re doing. Keep in mind that more variety in your workouts will build more muscle, and ultimately will burn more fat and calories.

6. Reward yourself.

Positive reinforcement is one of the best things you can do to keep yourself motivated toward losing weight. Set small goals and each time you reach a goal, give yourself a corresponding reward. This will give you the inspiration you need to reach your ultimate weight loss goal.

Look Hot Naked on a Budget

Do you want to look sexy naked? Maybe you’d like to reduce stress, or fit into a favorite pair of jeans. Whether you’re seeking to lose some weight, increase your ability to handle stress, or keep your body oozing sex appeal, it’s easy to keep fitness a priority, and you don’t even have to join a gym.

There are ways to build muscle and work your heart that don’t require a gym membership or costly equipment. For muscle tone, you can use books or milk jugs filled with water like handheld weights to work your arms and legs. You can also buy cheap hand weights at many discount stores if you don’t want to get flak from roommates about your responsible spending.

Cardio is also something you can tackle without joining a gym. The human body didn’t evolve to run on a treadmill. It evolved to chase dinner. This means there are multiple added benefits, for your mind and your body, from working out in ways that match the body’s reasons for wanting exercise. Use your neighborhood like an urban track, and if you do a combination of walking and running (interval training) you’ll really get your heart pumping which makes it easier to drop the weight, look hot naked, and catch someone’s eye to get your heart pumping in another way. 

If you don’t like the idea of running or walking in your neighborhood, you can check out the local parks. Running in an area with lots of plant life, like a park, has an added stress-busting benefit. (Notice how doctors’ offices often have plants in the waiting room? That’s because the green of the plant has a soothing effect. Don’t believe that? Close your eyes, imagine standing in a forest full of luscious green, and see how it feels to be there.)

You can save money by not buying a bathroom scale, or make some money by selling the scale you have. You can reach fitness goals more easily by not looking at the number on a scale, since that number can change due to many things that don’t gauge physical fitness. Scales can get you too focused on the numbers to enjoy what you’re doing, and having fun with your fitness routine makes it so much easier! Rather than getting on the scale all the time, focus on how your clothes fit. Think of how awesome it feels to be more than a number.

If you prefer to work out indoors, you can still reach your goals on a budget. Keep an eye on local classified ads and sites like Craigslist, or join the local Freecycle group for exercise equipment at low or no cost. You could also find or start a running group in the area, so you can meet people who also want to look hot naked without spending extra money.  Maybe you’ll meet someone in a running group who wants to look hot naked with you. Talk about positive motivation to stay in shape!

Keeping Healthy on Your Own

Who would have thought your basic living habits would change this  dramatically so quickly?   You used to walk everywhere on campus, and take advantage of the track or shoot hoops on weekends.  Now, you find yourself sitting behind a desk for the majority of the week and are really beginning to miss your ready access to fitness facilities. 

The new job doesn’t pay enough quite yet for you to buy a gym membership.  Besides, you’re just getting settled into your new digs.  You could easily use the cash just for  furniture .  Still, you don’t want to get out of shape right off the bat, so what do you do?

Take charge of your health.  This is the best time in your life to form healthy eating and fitness habits. Start with food.   It’s ok if you’re not a great cook right now, but there is absolutely no excuse for your not being at least a good one, this time next year. It isn’t rocket science.  Just  sign onto the Internet and do some basic research on nutrition.  Find out what you need in terms of nutrition for your particular age and body type, or check with your doctor.  Then,  take it upon yourself to learn to cook four healthy dishes over the next six months. Again, turn to the Internet, where you will find a plethora of cooking sites and nutrition tips.  After you have mastered four simple, but nutritious dishes, add another four in the following six months.  By the end of the year, you will know how to cook one health meal every day of the week with an alternative left so you can switch things around when you feel like it.

Fitness doesn’t have to be such an obstacle to face either. Mind you, our bodies weren’t made out to sit at a desk all day.  They were designed to move, and moving is the only way you will stay healthy and fit.  There are certain things you can do right at your desk to help.

When you find yourself alone, roll your fists into a ball and pump those arms up over  your head. Do this  every chance you can find in from 30 seconds to 1-minute intervals.  While you’re at it, try tapping those toes on the ground rapidly for the same period of time.  Lift your knees as high as you can, given office attire and décor.  Each time you go into the restroom,  shadow box, whether in a toilet stall or, if you’re alone, in front of the mirror.  Swing hard.  Use your whole body to throw punches.  Thirty seconds here and thirty seconds there will add up faster than you realize. 

Always opt for stairs instead of elevators.  Ride your bike or walk to work if you can, and if that isn’t practical, make a point of walking whenever it is possible.

The bottom line is to develop healthy habits now. Common sense. Keep moving. It works!