Summer is about here and it seems everyone is looking for tips on how to lose some weight. You see those models in the Calvin Klein ads sportin’ a nice six pack and naturally it makes you think of your own six pack, hiding back there somewhere. Unfortunately, for most people that means hiding in the back of the fridge, not above their waist.
If you want to shave off an extra 10 or 15 lbs in time for summer, you’re in luck, it is still within the realm of possibility. Should you need to lose more like 30 – 50 lbs, you may need to employ some more aggressive measures. In any case, these tips can help you shrink those unwanted fat cells and let the real you show through.
How to Lose Some Weight Tip Number One –
First of all, many of the people out there trying to lose weight go about it the wrong way. To drop a few pounds they spend an hour a day doing cardio. While there’s certainly nothing wrong with doing an hour of cardio a day if you’re trying to increase your cardio-vascular health and capabilities, that much time spent doing cardio can be better spent if you’re trying to lose fat.
You need to change your thinking and come around to a new way of looking at weight loss. You see, what you’re really trying to do is lose fat, not lose weight. Sure losing fat will make you lose weight too, but all weight isn’t the same.
For example, take a look at Quincy Black, linebacker for the Tampa Bay Bucs. He’s 6’2” tall and weighs 226 lbs. Most people you know who weigh 226lbs don’t look like this, do they? I know I sure didn’t when I was 225, and I’m the same height.
So what you’re really trying to do is lose fat, and amazingly enough gaining muscle will go a very long way in helping you to do that. So, tip number one is this: Start a resistance training program. Weather you use barbells, dumbbells, resistance bands, or kettles, it really doesn’t matter. Just take some time away from cardio training and get in the weight room.
Because lean body tissue burns far more calories than does fat, every pound of muscle you gain will raise your basal metabolic rate. Why is this important, you ask? Great question. The higher your basal metabolic rate, the more calories you burn when at rest, which is how you spend the majority of your day. That means that your total calorie burn for the day will be much higher, no matter how much time you spend exercising. It also means you’ll look a heck of a lot better when you do lose your fat.
How to Lose Some Weight Tip Number Two –
Look at the ingredients label on your food before you buy it. It is so much easier to avoid the bad stuff in the world if it never finds its way into your house. That’s true for many things, but in this case we’ll confine ourselves to thinking about foods that are bad for your waistline. If you can’t go to the freezer and find the bons bons, or see the cookies in the pantry, there’s less of a chance you’ll eat them. After all most people will settle for something healthy rather than hoping in the car for a jaunt to the market.
Which leads to:
How to Lose Some Weight Tip Number Three –
Go shopping for food after you’ve had a nice meal. If you’re feeling full, you’re less likely to impulse buy all that crap that you should really be staying away from. That way you can concentrate on the good stuff from a health perspective, rather than a taste perspective. Don’t get me wrong, there are plenty of things you can eat that taste great and are good for you too.
How to Lose Some Weight Tip Number Four –
Cut out all refined sugar. Yeah, that white, granulated stuff we all love so much has got to go. The thing is that many of the foods we eat now have many different kinds of sugar. A quick tip: If it ends in “ose” it is probably sugar of one kind or another. You’ve probably heard of the flap about high fructose corn sweetener in the news or on the blogosphere. See my post on the dangers of high fructose corn sweetener. That is just one of the sugars you should stay away from.
Here is a better list of what you may find on the label that is just more sugar: sugar, sucrose, dextrose, fructose, high fructose corn sweetener, evaporated cane juice, brown sugar, molasses, and anything else that ends in “ose”. It is best to eliminate as much as possible from your diet, especially those hidden ones you used to miss.
How to Lose Some Weight Tip Number Five –
Cut out white flour – it is treated in your body just as is sugar. Because it is easily broken down by your body, it causes your blood sugar to spike, and insulin to be released by your pancreas. Carbohydrates that are quickly released into your blood stream are known as having a high glycemic index. These are the kiss of death if you’re trying to lose fat.
White flour is one that is at the top of the list for this, so banish it from your diet. Whole grain flour is better, but if you can, use bread that is made without flour at all. It is available in many stores now. The only rub is that it tends to be a bit spendy, although you can find it on sale for about $3.00 a loaf if you try.
How to Lose Some Weight Tip Number six-
Raise your daily activity level. It doesn’t have to go up much to make a difference in your weight loss. Go for a walk around the block or park in a spot at the far side of the parking lot when you go to the store or work. It is important that your caloric intake not change if you want this strategy to be a success. Well, it can go down, but you can’t let it creep up. There is a tendency to do that as your activity level increases, so recognize and avoid it.
These tips on how to lose some weight should help you drop some pounds, but only if you actually follow them and stay with it.