If you’re trying to lose weight, there are a number of ways to do so. However, most people find that a diet plan is the best way to accomplish the results they want. Whether you’re looking to lose weight quickly, or slowly, there are a few simple tips you can follow to help you reach your goals.
Weight loss goals vary by individual
One of my favorite things about the human brain is that it is always in charge of making the correct decisions for the good, evil or benign. The brain is the sexiest of all human organs and a tad obsessive to boot. Keeping this in mind, I have no qualms about recommending a diet and exercise regimen to a neighbor, colleague or otherwise. Luckily, my wife is up for the challenge, despite our mutual aversion to the gym. And since I am a self-proclaimed foodie, I am the perfect diet and exercise partner. Oh, and I’m not just a woman who is a slob.
Increase your RMR
If you’re trying to lose weight, you’ll want to increase your resting metabolic rate. Your RMR is a number of calories you can burn while doing basic functions. These include breathing, circulation of blood, and supporting organ functions. A good RMR can make it easier to lose weight and keep it off. But it can be difficult to increase your RMR, particularly if you’re trying to lose 20 pounds in a month.
One of the best ways to increase your RMR is by building lean muscle mass. Muscles are “high maintenance” tissues that burn more calories than fats. They also help your body maintain losses from age.
You can use an app on your phone to measure your BMR, which is the amount of calories you’re burning when you’re sedentary. This can be used to figure out how much you need to eat to lose a specific amount of weight.
Another way to increase your RMR is by using interval training. Interval training is a type of exercise that keeps your body from becoming accustomed to motion. It also helps you burn more calories, which is important when you’re dieting.
Another method to increase your RMR is to eat more protein. Protein-rich foods are often low in calories, but are more effective at boosting your metabolism than fats.
Getting enough quality sleep is also beneficial. Without proper sleep, your metabolism can be slowed. Similarly, high levels of stress can cause a drop in your RMR.
Another factor that can affect your RMR is how long you’ve been overweight. Overweight individuals typically have lower RMRs than lean people.
The Harris and Benedict equation is the most common way to calculate RMR. It takes into account your age, height, and gender.
Drink more water
Water is a valuable nutrient that has many benefits, including weight loss. It helps the body digest food, prevents dehydration, and keeps chemical reactions running smoothly. In addition, water can suppress hunger.
While many studies suggest that water can help you lose weight, it is not clear whether it actually does. Regardless, it is important to keep hydrated and to replace sugary beverages with a glass of water.
The number of glasses you drink daily depends on your activity level. For example, endurance athletes need more than 64 ounces of water a day. Drinking water after a workout may also help you to burn calories.
One study found that drinking 16 ounces of water before meals can speed up your weight loss. Researchers from Virginia Tech found that overweight adults who drank water before meals lost an average of nine pounds. This was more than the three pounds of weight that were lost by the control group.
Another study from the University of Birmingham showed that drinking water before breakfast helped overweight females shed an average of eight pounds. However, this study did not make changes to the diets or exercise routines of the participants.
In June 2016, researchers published a review of scientific studies on the effect of increasing water intake on weight loss. They concluded that increasing water intake by an absolute amount was more effective than increasing it in proportion.
Studies show that increasing your water intake can boost your metabolism and help you burn more calories. In addition, it can also reduce your appetite and curb unnecessary snacking. A study of overweight children found that drinking cold water increased their resting energy expenditure by 25%.
Reduce stress and other negative emotions
Stress can have a number of negative effects on your health, weight and quality of life. It can also trigger self-sabotaging behavior, such as overeating and slacking off. The good news is that stress is not unavoidable. With a little forethought, you can minimize the damage and make your stress to a manageable level.
To do this, you will need to take a multipronged approach. Aside from regular exercise, you should engage in the art of delaying gratification and re-framing your priorities. Also, if you are suffering from chronic stress, you should make a point of talking to others, even if it is just to get your feelings out. This will go a long way in re-connecting you with yourself and others.
While you are at it, consider getting some help. Psychotherapy can be a big help. You can also try a mindfulness meditation practice to keep you on track. If you are lucky enough, you can also benefit from a nice massage to soothe the nerves. Getting a few words in with a loved one may not only be a fun experience, but it can also be therapeutic.
Lastly, you should do a proper self-assessment. By evaluating your strengths and weaknesses, you should be able to better tackle the stressors of your life. Doing this will not only improve your health and fitness levels, but you will also be a happier and healthier person overall. For some, that might mean finding a job or moving into a new apartment. In other cases, that might simply mean learning to let go. After all, the biggest obstacle to achieving happiness is dealing with your own demons.