Want to lose five pounds in 5 weeks? To beat weight gain, you need determination, commitment and the will to succeed. While time is definitely critical, and you don’t want to remain fat forever, bear in mind that starving yourself, trying risky “weight loss” supplements or doubling up on workouts, without investing in nutrition for your body can have disastrous consequences. Instead,try a flexible approach that let’s you choose from an entire gamut of weight loss exercises and lose weight to the tune of five pounds in 5 weeks.
#1 Diet Tips
Table of Contents
Drink Water, Stay Hydrated
Consider that everything from your friendly Gatorade or Red Bull to a fruit or smoothie contains tons of calories. However, these beverages cannot drive thirst out of your body. Many of these so-called juices and drinks may even be high on carbs and sodium which further boost water retention and weight gain. Water, however, has zero calories and no carbs as well as less sodium, making it the perfect drink for those who want to slim down and stay fit. It even flushes out toxins from the body and jump-starts the metabolic rate.
Cutting down on sugary drinks is the perfect way to lose five pounds quickly. There are a lot of surprising beverages including milks, non dairy milk drinks like almond or soya and juices which contain so many sweetening agents. From fructose to lactose, corn syrup, cane syrup, honey and agave, all of these contribute to weight gain. To reduce the sugar load, you need to replace juices and lattes with herbal waters as opposed to sugar and flavor enriched vitamin waters.
Cutting sugar also impacts metabolic efficiency. How does this take place? Excess sugar gets deposited as belly fat. It also harms digestion and the functionality of the hormone system. To optimize metabolic function, you need to replace sugars with artificial sweeteners low in calories. If you must add sweetening agents to drinks, opt for Stevia.
Practice Controlling Your Portions
Across the years, portions have become excessively large in size. This makes it easy to consume additional calories, especially when it comes to health foods. You need to curb this by watching out for serving sizes. When it comes to dishes, practice taking controlled portions. Opt for snacks in small bowls rather than straight out of a package or bag. Additionally, to ensure proper nutrition, 50% of your plate needs to have fruits and veggies in it.
Avoid Low Fat Labels High in Calories
Many diet fans fill their shelves with low fat food. This is often considered a diet trap. For enhancing the flavor, additional carbs and sweets are added to these and digest quickly, absorbing into the bloodstream. This can cause insulin spikes. Research also shows people tend to overeat low fat foods.
Boost Your Metabolism
The metabolic rate is the pace at which the conversion of nutrients/food ingested to energy takes place. If weight loss is on the decline, the metabolism may require a boost. Fat burning engines are to be started if your body wants to lose calories.
Opt for Natural Supplements
Fucoxanthin is the edible seaweed compound which results in burning stubborn belly fat. This compound is available in health stores and combined the seaweed with pomegranate seed oil. It is known as Xanthigen. Another great natural supplement is a nut compound sourced from Andes and Peruvian rain-forests called Sacha Inchi. It is enriched with omega 3 fatty acids, and vitamin E. It also has anti-inflammatory properties that attack deposits of fat around the stomach. Finally, the third important supplement to take is L-arginine which boosts the metabolism in conjunction with exercise, according to studies.
Add Greens and Protein
Digestion of high fiber veggies is the best way to ensure your metabolic rate picks up. It also boosts satiation and destroys the cravings for unhealthy items. The body burns double the calories by metabolizing protein as opposed to carbs. A protein rich diet can also be attained by adding fish items like halibut and salmon into your diet, to increase the fat burning enzymes in the human body.
Spice is Nice
Some plants contain bioactive ingredient capasaicin which causes a spicy hot taste, apart from doubling the body’s energy expenditure post 3 hours after the meal. The aim is to boost the metabolism by consuming these spices such as tabasco, habaneros, jalapenos and cayenne apart from red peppers in your cooking. These spices also suppress the appetite centers by limiting certain neurotransmitters in the brain. Ginger is another great addition. It aids digestion, raises the metabolism and increases body temperature after 20 percent consumption.
Avoid Soda
An average US resident drinks gallons of soda amounting to 53 annually. Even regular soda consumed to that extent means you are ingesting sugar to the tune of 49 pounds. Soda comes with a lot of ingredients like caffeine, high fructose corn syrup and calories too. Additionally, apart from increasing the weight, soda raises the risk of tooth problems, osteoporosis, diabetes and blood pressure. Carbonation in the soda causes the formation of air bubbles in the abdomen which release CO2 when they disperse in the stomach, causing too much bloating.
Avoid Simple Carbs
Simple carbs in spaghetti, white rice and sandwich rolls can prove damaging for weight gain as these are digested extremely fast.
This does not induce a feeling of satiety.
The focus instead should be on opting for veggies as even wholegrain cereals cause bloated sensations and weight gain. Rather than the classic chip opt for veggies with dips. Additionally, vegetables are filled with fluids and flush out water weight.
Make the transition from sauces to spices. Choose cayenne pepper as opposed to sweet ketchup or barbecue sauce. Spices work well with the weight loss plan as against sauces. Spices come with triple benefits. They cut down on artificial condiments, sugars as well as sodium. Spices also help in burning fat. They also act from within as a metabolic aid, cleansing the systems from within and fending off bad bacterial agent. As per recent research, when cayenne pepper was consumed rather than just taken as a supplement, more fat was burnt and calories cut down.
#2 Exercise tips
Try 30 minute Cardio Routines
A workout that raises the heart rate burns calories. However, you end up expending more energy if the cardio routine is picked up to exercise multiple muscles in the human body. Three cardio workouts that can be considered include spinning, boot camp routine as well as kickboxing. Around 30 minutes of each burns 200 to 300 calories. Tone up your upper and lower body as well as the core. Tone, toughen and strengthen the body using such exercises. More calories are burnt if the workout session includes interval training. Short bursts of intense cardio can be combined with slower activities.
Use Caffeine to Boost Workouts
In an exception to the stick to H2O rule, it is essential to consume coffee prior to the workout. You will be able to burn more calories without pushing yourself extra hard.
Work Out Regularly
Regular gym workouts also help in sculpting muscles so a more streamlined appearance is in place. Complete three sets of 12 repetitions of this exercise every successive day. While push-ups target the upper body, lunges are perfect for toning the glutes, thighs and hips. The back and legs remain in a straight line during the push-ups. This improves the muscle tone and builds more muscles as well.
Try Weight Training
Weight training or strength/resistance training can help you to build muscles and become stronger. Choose weight training to get the perfect results when it comes to building and growing muscles.
Do Yoga
Yoga can serve as a wonderful means of making the most of your fitness routine and warding off stress hormone cortisol associated with belly fat and emotional eating. Stress management is essential for keeping weight gain at bay. Yoga could be the perfect routine for keeping your body fit and fine.
Be On the Move
Exercise is a minimum necessity for getting fit and toned. Choose a workout routine that best fits your lifestyle and fitness needs. Transform your body with special workout programs to tone your limbs and upper body, besides strengthening the core.
#3 Sleep Tips
Get A Full 6-8 Hours of Rest
The additional hour or too of sleep, whether you clock 6 hours or 8, can serve as the perfect means of refreshing you and ensuring you will make better eating decisions too. You will be less likely to gravitate towards high sugar foods if you are getting your energy from regular sleep. Body builds muscles while you rest, making sleep essential for getting fit and toned.
#4 Nutrition Tips
Vary Calorific Intake
Once the body consumes a certain amount of calories in a single day, the weight loss levels off to match what is burnt. For example, your body adapts to a certain amount of calories and stops slowing down. To keep the body fit and toned when it comes to shedding pounds, you need to vary your intake of calories. Consume 1800 one day, 1600 another and so on. This can trigger more weight loss.
Switch To Whole Grains and Veggies
Instead of simple carbs, switch to complex carbs and veggies. These come brimming with fiber and whole grains keep you feeling satiated, besides stabilizing the blood sugar and offering benefits in terms of vitamins, antioxidants and minerals. It also lowers chances of developing chronic diseases like obesity, high blood pressure, cholesterol and diabetes. Restock the kitchen shelves and pantry with whole grain foods such as quinoa, whole wheat and whole grain pasta.
#5 Detox Tips
Try a Body Cleanser
Another important way to lose the pounds quickly is to try a detox. A body cleanser is a quick and effective way to counter inflammation and bloating. Cleansing the body is possible through low calorie fasting slowing down the metabolism and harming the body.
Burn More Fat
Losing 1 pound or 0.5 kg requires burning 3500 more calories than consumed. So losing 2.7 kg or 5 pounds requires burning 17,500 calories in 5 to 7 days. Increasing activity levels, maintaining a diet which is healthy and working out 45 minutes per day can ensure quick returns. Craft a personalized routine that works well for you.
Study Your Habits
Losing 5 pounds in 5 days is possible if you fix the week spots in your exercise and diet regime. Include your everyday schedule so you can fit in much more activity. Start recording this exactly a week before weight loss so you are clear about the soda and juice you are taking, the sugar, white bread and pasta you consume, how much you exercise and whether you sit for long periods of time or exercise daily.
Calculate Caloric Allowance
Study how many calories you can ea per day. Aim to hit between 1,200 to 1,800 calories with the range being the lower limit to 1,500 for women and 1,600 to 1,800 for men.
Shop Ahead
Buy food which is healthy ahead of time to stop succumbing to junk food. Pick up green veggies, berries, whole grains and low fat yogurt.