If you are looking for help in weight loss department, you came to the right place. I've been doing a lot of research these past couple of days and I've narrowed it down to these 78 amazing weight loss hacks from real people on Buzzfeed.com who have already lost 50 pounds or more.
Aquestes millennials aconseguit perdre tot aquell pes sense dependre de píndoles i entrenament personal car i aquí està la increïble vida real pes pèrdua saviesa que aquests nois juro per:
If you are working out and eating right, your weight still might stay the same for a while, since the fat is replaced with the muscle weight. What you should look for is the way your body looks - wether it started to look more toned and shapely.
Abans d'iniciar un nou règim, la gent sovint tallarà a mida de les porcions. El problema és que us oblideu de berenar i beure aigua entre àpats. Això els deixa amb l'estómac queixes que sonarà sovint com 'Five Guys burgers' o "Chipotle burret."
Learning the difference between hunger and craving was a lightbulb moment. It really set me on the right path.
Notificacions constants d'autoestima són molt essencials.
Who cares if I go 500 calories over and hit 2,000? It’s better than the 2,400 I was easily consuming daily in the past.
That way, when you come to rough patches where the scale isn’t moving or you feel like nothing’s changing, you have solid proof through pictures or measurements or body fat percentage that there are definitely changes occurring.
Mixing your routine up is always a good way to get out of a health rut. Running and weightlifting are my main workouts, but I’ve been getting into boxing and it is an amazing full-body strength and cardio workout!
I found out that what kept me motivated to keep going was that I was actually terrified of this [triathlon]. It was out of my comfort zone. It was something I’ve never done before and the fear of literally dying (drowning in the swim or crashing on the bike) is what pushed me to get up at 4:30 a.m. for the pool and to stick with my training and practice.
As terrible as that sounds, I scared myself into getting healthier.
The longer you eat healthy, the less you want junk food! I thought it would be the opposite, but after a while it seems a little unnecessary. For at least six months I banned myself from having any sweets, and now I don’t want to touch some of my old favorite sweet foods. I love yogurt and fruits now, and I didn’t think that was possible.
If I hadn’t had that, there would have been many days where I would not have gone to work out!
There will be times you want to quit, times you want to just let yourself go again, and times you will face negative people.
Ignore all of it because at the end of the day, looking in the mirror and smiling at yourself is more important than looking at a stranger and wondering what they think of you.
[This time] I just recognized when I made an iffy food decision, and kept moving along making healthy ones, instead of going, ‘Oh, you had some candy, might as well order deep-dish pizza.
Constant reminders of self-worth are very essential.
But most importantly, I had to undertake this for me and because it was my choice. I had to decide I was worth it.
But stumbling isn’t failing. It’s learning.
The truth is that I can still enjoy beer, cake, etc. in moderation. My unhealthy life was full of these things all day, every day. I have to remind myself that my healthy life does not include these things every day, but only once in a while.
It helped me to have lots of them, because if I got behind on one or didn’t reach one on time, I still felt good about the other ones that I HAD reached. For example, my running goal was to run a half-marathon by Easter, and I also wanted to hit my goal weight by Memorial Day. I ran the half-marathon, but I didn’t hit my goal weight before Memorial Day, but I was OK with that because I was able to reflect on my other accomplishment.
Because weight loss is complex, and difficult, I found it important to set myself up for success.
A couple people who became my friends turned out to have formerly been overweight themselves, but now were in amazing shape.
The only person judging me was me.
The body also needs fat for cushioning and insulation, but having too much of it is associated with diabetes, cardiovascular disease, and more. The fat around your abdomen, called visceral fat, is in particular what you want to minimize because it can invade your organs and hinder their ability to function properly.
Comite says that an ideal body fat range for women is 25–28%, and for men 12–15%. Of course, these ranges vary from person to person. Be sure to check in with a doctor if you’re trying to figure our your ideal body fat percentage and how to get there.
If you’re looking to reduce body fat, you’ll most likely have to find a way to take in fewer calories, on average, than you presently are. Lofton recommends keeping a journal of what you eat across three days (including one weekend day, since weekends tend to be when most people let a little loose) to see where there might some easy fixes to make — like cutting down on alcohol consumption, eliminating sugary drinks, or reducing any portion sizes that seem overly big.
If journaling isn’t for you, you can also use online calculators to give yourself a rough estimate of how many calories you need per day based on your goals.
Now that you have some basic information, either from your journaling or calculations, you can figure out how to adjust your eating habits to support the goal of losing body fat. Keep in mind that the amount of calories you need to reduce each day or week to lose fat will be totally specific to your goals, lifestyle, the exercise you’re doing, any medical conditions, and so on, so you might need to experiment. Otherwise, of course, speak with a doctor or dietitian for more precise numbers.
Lofton recommends getting about 30% of your daily calories from fat. (Twenty percent or lower, she says, constitutes a low-fat diet, and that’s a bit too low for being able to stick to a diet.)
Again, if you’re the calculating type, you can use an online macronutrient calculator to tell you how much fat (and protein and carbohydrates, the other two macronutrients) constitutes a certain percentage of your daily intake.
So, let’s say you’re aiming to eat 1,800 calories per day. You’d want to have about 60 grams of fat per day. To give you an idea of what that looks like in terms of what you’re actually eating, here are a few common foods and how much fat they have per serving :
• 2 tablespoons of peanut butter: 17 grams
• 1 tablespoon of oil (olive, canola, etc.): 14 grams
• 1 ounce (about 20 to 24) almonds: 14 grams
• 1/4 avocado: 7.5 grams
So, if you’re trying to lose fat, you want your body to tear through those carbs and glycogen ASAP to start burning fat sooner rather than later.
The best way to do this is to keep your body’s glycogen levels relatively and reasonably low so that your body turns to fat more quickly. Lofton recommends getting about 30% of your daily calories from carbs. This, btw, this isn’t a “low-carb” diet per se. It’s more of a lower-carb diet. The American Academy of Family Physicians defines a low-carb diet as one in which less than 20% of daily calories are coming from carbs.
When it comes to carbs, keep in mind that the number listed next to “carbohydrates” on a label isn’t always representative of how much carbohydrate your body will actually be getting. When looking at a label, subtract the amount of fiber listed from the total number of carbs — since fiber isn’t digested or metabolized like other carbs, the remaining number represents the amount of carbs your body can use (and that’s the number you want to pay attention to).
Lofton says that a serving of carbs is about 15 grams, which is, for example:
• 1 slice of bread
• 1/2 cup oatmeal
• 1 small piece of fresh fruit
• 4 to 6 crackers
Comite recommends sticking to carbohydrates that won’t cause the blood sugar to rise and fall quickly. Look for carbs with a glycemic index rating under 55, like fruit, beans, vegetables, and so on. For more info on foods and their glycemic index rating, check this out.
You can also measure your waist circumference with a tape measure. If the number gets smaller, you’re losing the fat around your middle (again, this is the visceral fat associated with all kinds of health problems). Lofton says that women should aim for smaller than a 35-inch waist, and men less than 40 inches. She also recommends measuring your waist no more frequently than once per month.
Plus, research shows that being sleep deprived causes us to crave high-calorie foods.
Moderate-intensity steady state cardio has its own health benefits, but burning fat efficiently isn’t one of them. Comite explains that high-intensity interval training is a much more efficient way to burn fat. As explained above, when the body needs energy it will first go dietary carbs, then to its glycogen stores, which you build by consuming carbohydrates. Once you use up the energy provided by glycogen, your body turns to fat, using that to burn energy. Because high-intensity exercise is more demanding, your body more quickly burns through the glycogen and moves on to the fat. Bonus: Higher-intensity exercise keeps burning fat even after you’re done exercising.
Lofton recommends doing 150 minutes of high-intensity exercise per week. This can be broken down however it’s most convenient. Can’t do five 30-minute sessions? How about 15 10-minute sessions? Lofton says that as long as you’re putting in the time, you’re helping your body burn fat.
Check out some of BuzzFeed Health’s great high-intensity workouts, whether you want to run, do bodyweight exercises, or row, cycle, swim, do the elliptical, etc.
The deal with muscle is that it’s a pretty special kind of tissue because it is very metabolically active. This means that whatever your muscles are doing — from standing up and walking to the bathroom to doing a workout — they’re using a lot of energy to do it.
The more muscle you have, the more energy (read: calories) you burn doing the same activities. Comite says that one study found that adding just one pound of muscle can mean the ability to burn 30 to 50 more calories per day.
Get started with these dumbbell workouts!
If you’re not interested in tracking your macronutrient intake to the very gram but still want to keep an eye on things, you can just familiarize yourself with common serving sizes with a chart that makes it easy to understand and visualize how much you’re eating without getting super involved in numbers and tracking.
“If you don’t have enough water, you can’t burn energy efficiently in the same way, including sugar,” says Comite. “If you’re drinking water you’re going to be better at losing fat.” To figure out how much water you should drink per day, divide your weight in half, Lofton says, and drink that many ounces of water per day.
Lofton says that most average exercisers who work desk jobs and work out for even up to 90 minutes per day probably aren’t depleting their carbohydrate stores to the point that they need to refuel with a real recovery meal or snack. If you’re working out for about an hour and a half per day and are otherwise mostly sedentary, your post-workout snack should be about 30 grams of carbs. That’s two small pieces of fruit or a 6-inch tortilla and two tablespoons of hummus.
OK, so that’s a lot to think about.
It is easier to digest carbs earlier in the day. So while it is important to eat a balanced diet, keeping your carb heavy meals at breakfast will help you stay fit.
Oh, and the size of salad can be as big as you can handle, so, step up that veggie game!
Cayenne pepper is also an anti-cold and anti-flu agent, a migraine preventer, a joint pain reliever and a digestive aid.
And taking it a step further, be sure to skip Juice Generation in favor of the corner grocery store.
Eating your fruit as opposed to drinking it gives you more fiber, keeps you fuller longer, saves you extra calories and is a lot cheaper.
Remember, twice a week is still a hell of a lot better than zero times a week.
There’s one caveat, though; do not top your salad with fried chicken and buttermilk ranch dressing.
You’re probably not going to be shedding too many pounds if you go this route.
According to a recent study, women who doubled their fiber intake to 24 grams a day absorbed 90 calories less a day. This act alone could help you lose roughly 10 pounds a year.
But, did you know that if you’re able to do away with post-dinner munchies on the regular, you could drop an extra five pounds in a week?
Hell, how am I supposed to make it through the week without talking to my roommate, alcohol?
But just hear me out real quick: If you opt for a four-ounce wine glass a few nights a week, instead of the goblet you drink out of daily, you could shed over 20 pounds in a year.
We still cool?
Eating slower and chewing every bite will result in eating fewer calories at every meal. Eating fewer calories at every meal will lead to weight loss.
Jumping jacks, push-ups, whatever you chose to do during that two-minute break could result in an extra 270 calories a day being burned. That’s about 28 pounds a year being shredded.
Two to three minutes a day of stair climbing can burn enough calories to offset the average weight gain of one to two pounds a year.
Instead of paying $12 and taking in a hell of a lot more calories, sodium and fat, you could make lunch at home and slim down your waistline while beefing up your bank account.
Not at all chicken caesar wraps are created equally, remember that.
It turns out those who fidget more at their desks, and around the office in general, weigh less than their coworkers who stay sedentary.
Change positions, move your laptop around and don’t stay seated for too long in any given period.
Laugh every day for a year and, well, that’s a good amount of calories.
A study at the University of Pennsylvania found that after just 11 days, a group of sleep-deprived individuals gained nearly three pounds, compared to a control group that was “well rested.”
But, just like in our relationships and careers, it’s important to get back on track as soon as possible.
So what if you went on a five-day bender and ate cheeseburgers at 2 am every night? It’s never too late to get back on the horse — just make sure that horse is made of kale.
You may think you’re going to lose weight by skipping a snack or even a whole meal entirely, but you’re really doing far more harm than good.
Your brain needs glucose in order to have the ability to keep your appetite in check, so by eating — as long as it’s a healthy item — you’re actually empowering yourself not to binge eat at night.
In fact, most folks who eat fewer than three meals a day actually end up consuming more calories a day.
And while you may think you’re saving calories by eating less and choosing a more filling drink, in reality, the 10 drinks you had at the bar last night, the mochachacalaka coffee thing you get every afternoon and even that supposedly “healthy” smoothie are doing way more damage than you probably thought.
About 400 calories for one strawberry-mango disaster?!?!
Water remains the best beverage option for a multitude of reasons, but we’re all human, so try club soda or vegetable juice if you need a different drink option.
Adding bacon, fried chicken, mounds of cheese and a creamy dressing could leave you with a salad that contains more calories than a regular burger. Make sure to top your greens with light and simple items and, for the love of God, stay away from ranch, caesar and blue cheese dressings.
Also, don’t forget to vary your greens. Romaine, kale and spinach are not the same things.
Two full days of drinking and eating nothing but pizza, burgers and street meat will leave you with problems that can last far beyond your last Bloody Mary on Sunday afternoon.
Palmitic acid is found in a lot of the fatty foods you may like to consume on the weekend, and leptin is a hormone that aids in appetite regulation.
According to Deborah Clegg, Ph.D., at the University of Texas Southwestern Medical Center,
We found that within three days, the saturated fat blunts or blocks the ability of leptin to regulate food intake and body weight.
Let your leptin live, people.
On their own, sweet potatoes provide beta-carotene, vitamin C, folic acid, potassium and fiber, and all for just 100 calories per potato.
But soak those orange spuds in burning hot oil, and you’re jacking up the fat and calorie content to crazy high levels.
And while we’re on the subject, fried vegetables in general aren’t good for you. Zucchini actually loses some of its antioxidant power after being breaded and fried.
Have your potato baked instead of fried, and you’ll be happier in the end.
But, olive oil packs about 14 grams of total fat and 119 calories per teaspoon while one avocado contains around 322 calories and almost 30 grams of fat.
I’m not at all suggesting you give up these healthy foods entirely, but it’s extremely important to have them in moderation.
Cooking with a little olive oil is great; dousing your bread in it like a sponge is not.
You’re starving when you get home from work, and that’s why it’s important to plan meals out for the week and do your best not to stuff your face as soon as you walk in the door.
These 78 Weight Loss Hacks worked for these millennials, and if they worked for them - they can work for you! Just keep going and you'll get to your weight goal sooner than you think!
Sources: buzzfeed.com, instagram.com, giphy.com
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