Losing weight is generally not easy, especially in the stomach and lower belly (abdominal) areas - the very regions where most people accumulate fat. Losing stomach and lower belly fat is possible, however, and you may be surprised how quickly you can achieve your weight loss goals by utilizing the following 10 simple steps to weight loss.
1) Weigh yourself every day. As soon as you see 3 lbs maximum added onto your scale, take stock of what caused the weight gain and get back on track. Studies show that those who monitor their weight on a daily basis are far more successful in keeping the extra weight off for good.
2)Cut your TV watching to 2 hours a day, maximum. People who watch more TV consume more calories, especially sugary snacks, and are physically less active that their counterparts.
3) Seek support for your weight loss program. Join Weight Watchers or seek the support of a friend 3 times a week (who also may decide to join you in your weight loss program).
4) Eat more fiber in your diet, e.g. at least 4 grams with every meal. Fiber promotes weight loss because it fills you up; aids in faster digestion though the intestinal tract; and requires you to eat more slowly due to more chewing.
5) Start a walking program and work up to walking 2.5 miles a day (about 10,000 steps a day). Get an inexpensive pedometer and a friend who whose company you enjoy and one who shares your fitness goals.
6)Keep a daily journal of your calorie intake and your exercise log. People who closely and diligently monitor themselves tend to lose more weight and keep it off permanently.
7) Sleep 7-8 hours a night.Research shows lower levels of hormones that control appetite in those people who are chronically sleep deprived. A study at Columbia University Medical Center reported that women who slept 4 or less hours per night were 234% more likely to be obese. Feeling chronically tired can lead to over-eating and a greater consumption of sugar and processed foods in an effort to stay awake.
8) Drink 8 glasses of water per day. Water speeds the body's metabolism. It also rids our bodies of toxins that can make us sick and exhausted, too tired to exercise or prepare healthy meals.
9) Cut back on working overtime at the office. When you're exhausted from working long hours, that usually results in a lack of exercise and a good diet. High levels of stress can also result in hormonal changes, like cortisol, who seems to be the culprit for fat accumulating around our waists and lower bellies.
10) Cut back on sugar and refined carbohydrate consumption. These foods high on the glycemic index causes the body to store sugar as fat, which consequently results in low blood sugar, triggering the hunger sensation. It's a vicious cycle. Instead of filling up on sugary products and refined foods, eat more whole grains, brown rice, and whole wheat pasta. Also eat plenty of fresh fruits and vegetables every day.
Let these easy changes become your new habits and you'll look and feel better and keep the fat off of your body permanently.
If you need to lose weight, one great way to start melting pounds away is to increase your metabolism. By increasing your metabolism, you'll be able to process food faster and therefore will store less fat in the body. In fact, with a better metabolism, you're body will even begin burning away existing fat in order to get the energy it needs to support itself.
How Metabolism Works
Your metabolism can either work for you or against you. The main way we all get energy is from glucose, commonly known as our blood sugar.
When our blood sugar runs low, our metabolism burns the fat in our bodies in order to make more energy. However, when our blood sugar runs high, our metabolism stores fat in our bodies to use later.
So now let's look at how you can get your metabolism to work for you.
Go Ahead and Eat
Many people believe that the key to losing weight is to stop eating. Well, that will actually have a negative effect on your metabolism. Eating less will cause your metabolism to slow down because it will sense that you don't have enough food.
So when you finally eat, your blood sugar will jump through the roof and your metabolism will store the extra glucose as fat.
Instead of starving yourself, eat many smaller, healthy meals that are low in calories and fat. Also, consume plenty of water, fruits, and vegetables.
By eating smaller portions you'll not only curb your appetite, but you'll also trick your body into thinking that it's getting plenty of food. Therefore, your metabolism will kick into a higher gear. Then when it doesn't get the glucose it needs for energy (because you're eating healthy) then it will begin to take that glucose from the stores of fat that are already in your body.
Get Yourself Moving
Exercise is a guaranteed way to increase your metabolism. Always check with your doctor for what is the best exercise regime for you. Most of the time, walking as little as twenty minutes a day, will help increase your metabolism.
Exercise actually helps you lose weight in two ways:
First, exercise builds muscle and muscle burns calories on its own.
Secondly, when you exercise your body is forced to come up with enough energy to support your activity. So, it begins burning fat in order to give the energy you need.
Don't be put off when I say exercise - there is no need to be pounding away furiously on a treadmill for hours a day.
A simple yet effective mini routine is all that is needed to give your metabolism a boost.
Some Final Words about Losing Weight
If you need to lose weight, you're certainly not alone. Millions of people are in the same boat. However, most people don't realize what it takes to first lose the weight and then to keep the weight off.
If you increase your metabolism, you'll see that over time, your fat will melt off your body and your weight will gradually drop. The two best ways to increase your metabolism are to eat smaller meals more often and to exercise regularly.
Both Jennifer Forest & Matt Falconer are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Jennifer Forest has sinced written about articles on various topics from Lose Weight, AutoResponders and Affiliate Programs. Jennifer Forest is a successful networker and internet marketer. For more information about visit her Blog or email her at:jforest45@gm. Jennifer Forest's top article generates over 1300 views. to your Favourites.
Matt Falconer has sinced written about articles on various topics from Lose Weight. Matt Falconer's latest guide helps you shift pounds, boost metabolism and burn fat without spending hours in the gym sweating away on the treadmill.=>