Many people are trying to lose weight without success and have no one to blame but their own effort (or lack of). There are many diet “tips and tricks” online which people follow, but did you know that you should follow a set of simple rules that can help you towards your goal? Here are 8 rules you should follow if you want to lose weight:
Reduce your carb intake
If you’re planning on losing weight, you need to start counting calories. In general, you should consume 500 calories less than the usual in order to lose weight. If your metabolism is slow, eating a lesser amount of carbs can accelerate it and you will notice the first results in only a few weeks.
The scale lies
Once you start working out and eating a healthy diet, don’t jump on the scale right away as you may be disappointed. Losing weight occurs gradually, and you’ll probably notice the change in your looks before seeing massive changes on the scale. Instead of standing on the scale every day, look at yourself in the mirror and you’ll notice how the process goes.
Weight training
If you want to lose weight and have lean muscle, you need to add weight training in your daily workout routine. Cardio can get you in shape, but it doesn’t work on your muscles, which is why you need to start lifting.
Morning routines are best
Working out in the morning on an empty stomach will bring positive results pretty quickly. Do at least 10 minutes of exercising in the morning and you will see the results soon.
Smaller meals
If you plan on losing weight, you’ll also need to reduce your meals. Cut down the portions in half and eat 4-5 smaller meals during the day instead of 3 big ones in order to accelerate your metabolism. The smaller portions should include carbs and proteins as well as healthy fats for perfect balance.
Drink plenty of water
In general, you should drink 8-10 glasses of water per day – this will improve your digestion and metabolism, effectively making you lose weight. Set up reminders about drinking water on your smartphone or stick post-it notes on your fridge in order to drink the recommended amount of water.
Plan your meals carefully
Instead of entering the market and getting the first junk food you see, plan what you’re going to eat during the day – this includes the snacks before lunch. A pre-prepared meal plan will help you eat healthy and smaller portions so you don’t go hungry during the day.
Go to bed earlier
Experts recommend having your last meal at least 3 hours before going to bed, and sleeping at least 7-9 hours. Not enough sleep can disrupt the levels of your hormones and make the body store fat which obviously wasn’t your plan.
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Top-6 Tips On How To Reduce Sweating
There is only one place where heavy sweating is acceptable. And this place is a gym. But our organism can often bring to us some unpredictable situations. The weather in Nigeria can do the same. So how not to be ashamed with underarm sweating?
1. Use antiperspirant daily Make it your habit. There is nothing complicated in using it before leaving the house. What is the difference between antiperspirant and deodorant? The second one is just covers the odour. And antiperspirants contains some ingredients that reduce sweating.
2. Say ‘No’ to synthetic clothes Synthetic fabrics, such as nylon, rayon and polyester can easily trap heat and make your body to sweat more. Clothing made of natural fabrics, such as cotton, wool, hemp, silk or linen, often have a looser weave than synthetics. So you should better pick up some clothes that can breathe. Even some man-made fabrics can be good: bamboo, lyocell and modal. Also you can choose colours of your outfits more wisely: if you know that you sweat a lot, try to avoid white clothes. Shoes should be 'breathable' as well.
3. Less stress Sometimes the best way to reduce sweating is to try to be calm and relax. You can try some yoga or meditations. And some easy physical can also be useful.
4. Less coffee – more profit Lot of office workers can’t imagine their daily routine without a cup of hot coffee. But a bad thing is that coffee will raise your internal temperature and signal to your body start producing sweat. Drink more water to reduce this effect.
5. Less spicy food Spices can activate the sweating process as well as coffee. When you eat spicy food, brain sends signals to your sweat glands that organism needs to be cooled off. Junk food is also responsible for your sweating. It contains too much salt. So your body tries to get rid of it with sweating.
6. Probably you need to visit a doctor If nothing helps and you feel that you are sweating more than usual you can always try to visit a doctor. It will help you to discover the reason of this stinky trouble.