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Ultimately, to achieve effective weight loss you must take a planned approach and combine eating right, and working out regularly with the right mindset.
We aren’t talking about the latest, greatest fad diet. Or some crazy new exercise machine that promises to change everything in 3 seconds per day.
Instead, below are easy steps to prepare you for swimsuit season (or any other event that is looming on your calendar) and help with sustainable weight control in the long term.
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How To Shed 20 Pounds Swiftly And Securely
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Establish Weight Loss Calorie Targets
Mañana Eating 1,200 to 1,500 calories a day helps many women lose about 2 pounds weekly, depending on their usual intake.
So, let’s say you typically eat about 2,500 calories a day. To lose weight with an average number of daily steps (about three-quarters of a mile) you would need to drop your intake down to about 1,500 daily calories per day!
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Optimize Meal Timing
It’s all a matter of spreading out your meals more throughout the day for optimal weight loss results.
If, for instance, you aim to lose 20 pounds on a 1,200-calorie day plan, you might structure the meals this way:
If you are consistently experiencing hunger on a 1,200-calorie plan, consider liberalizing it – verging slightly over by including additional fresh fruits and vegetables or the occasional serving of healthy fats or protein.
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Prioritize Sleep
But did you also know that it’s much more important for weight loss than most of us ever realize?
Alarmingly, more than a third of Americans regularly fail to obtain enough sleep, and studies have shown that not getting enough sleep disrupts hormonal equilibrium in the body.
Sleep disorder is found to be related to obesity, diabetes insulin insensitivity issues regularly, hormonal imbalance which includes increased urge for food, and many others.
The Centers for Disease Control and Prevention (CDC) also recommends that women should have around 7–9 hours of restful sleep every night.
To improve your sleep quality, consider:
– Reducing stress levels
– Engaging in regular exercise
– Ensuring your sleeping environment is cool, dark, and quiet
– Using a white noise machine, if needed
– Also avoid nicotine, alcohol, and caffeine close to bedtime.
– Not eating right before bed, but also not going to bed when you’re ravenous or bursting at the seams
If sleep problems are still causing difficulties, it’s a good idea to talk with your doctor about how to address this.
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Reduce Sedentary Time
That’s important because high levels of sedentary time have been linked with increased rates of several chronic diseases (such as obesity, heart disease, and diabetes).
Four separate studies demonstrate that the more time people spend sitting, the greater their risk of death from heart disease.
For example, one study found that compared to sitting fewer than 4 hours weekly in a car, people spending more than 10 hours per week doing so had an approximately 82% increased risk of heart disease-related death.
Moreover, a daily activity time which at least increases an hour for sedentary activities can also put severe risks on gaining weight and abdominal obesity.
To combat sedentary habits, consider:
- Using a standing desk at work
- opting for stairs over elevators
- strategically inserting brief walking periods into extended bouts of sitting.
- Daily household chores or yard maintenance.
- Take part in active outdoor activities such as a hike or bike ride
- Standing in sports games instead of sitting
- Walking your dog daily
As you know, it will be easier to lose more than 20 pounds quickly and keep the weight off in the long term by cutting back on your sedentary time.
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Increase Hydration
Increasing water intake is another simple way to reduce appetite and calorie intake, as well as prevent cravings for unhealthy snacking. The water in the stomach takes up space and therefore alerts you to your fullness
To leverage water for weight loss success, consider the following tips:
Upon waking, drink two to four cups of water
Drink two cups of water before meals and snacks.
Make sure you’re getting 12 cups of water a day (16 for men).
Luckily, if you’re one of those people who have trouble making their daily water goal, ice down or add lemon and fruit chunks for an extra infusion of taste.
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Prioritize Non-Starchy Vegetables
High in water and fiber, but low in carbs. Non-starchy veggies are a great way to feel fully satisfied on very few calories
Focus on these low-calorie, nutrient-dense foods to consume the bulk of your veggies first by filling half your plate and then following that up with water in your portion.
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Consume Proteins and Carbs After Vegetables
In addition to incorporating your non-starchy vegetables, veer towards adding protein-rich foods and fiber-filled carbohydrates as well.
Dedicate one-quarter of your plate to each of these macronutrients, and you will have the correct meal composition.
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Eat Healthy Fats
Healthy fats should be a part of your diet while you aim for satiety and long-term weight management.
While calorie-dense, these fats are integral for sustained energy and promoting satiety.
Choose fats, such as olive oil, avocados, nuts, and seeds to help keep your weight loss journey moving along.
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Regularly Monitor Progress
After all, daily weigh-ins deliver a lot of invaluable information and insight about how your weight loss is going so that you can make accurate, timely adjustments as needed.
The results of the research showed that one who weighed every day was more likely to keep a healthy weight in comparison with someone who weighed less often.
Always use the scale at the same time, every morning or evening. You’ve got to be consistent; if you weigh in one day on the schedule, try to do it on that same day of time am/pm.
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Mitigate Stress
People with chronic stress have an imbalance of hormones that increase appetite and risk of abdominal obesity,” she says.
Spend quality time prioritizing stress management techniques like relaxation exercises, Mindfulness practices, or engaging in fun recreational activities to make sure that your mind and body stay healthy.
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Choose Effective Workouts
The workout should be according to your goal i.e. the workout that can give you a result of weight loss Combine some cardiovascular exercise, HIIT (high-intensity interval training), and strength training into your routine for best results.
Remember to add more variety to your regimen, you don’t want to hit a plateau and stop doing new exercises.
Strength train: Strength training helps keep muscle mass from decreasing (especially important for women over 40) and is just generally good for your body.
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