5. Lift weights.
Create an exercise program that includes heavyweights. As maintaining muscle mass requires more energy than fat maintenance, our bodies will burn more calories when at rest.
In short, build more muscle, burn more calories. Reduce the rest between sets. This will keep your heart rate high, which in turn increases the number of calories you burn. Lift heavy using these tips.
6. Do intervals.
Study after shows that intervals are faster and more efficient than a longer exercise performed at a low intensity. Why not burn more calories and get out of the gym faster?
Try this 5-minute burn to see if it’s for you.
7. Do full-body exercises.
If you want to lose weight, your exercise plan shouldn’t focus only on one part of the body. Include exercises that work your entire body. Think of squats and deadlifts.
You’ll work your body harder with full-body workouts. Each workout will be more effective. No equipment required!
8. Track your food
It’s impossible to know what you’re eating without writing it down. Tracking food will make you aware of how much you eat in a single day. This puts things in perspective.
You can log your food intake from anywhere using a free app like MyFitnessPal. You may be eating more than what you think.
9. Breakfast is important.
In the American Journal of Clinical Nutrition, a review of a study showed that people who ate breakfast had better success with weight maintenance over time. Another study has found the same thing for weight loss.
You can make a smoothie with Greek yogurt and a handful of nuts. Or, you can scramble some eggs, or eat them hard-boiled. You don’t need to make it fancy. We’ll tell you how to make scrambled eggs the best way possible. This is also the easiest way to make scrambled eggs.
10. Eat the majority of your meals first thing in the morning.
Eat less and less over the course of the day. In a study that was published in the Nutrients journal, it was found that eating the majority of calories early in the day had a positive impact on weight loss.
The study quotes Mairmonides, the philosopher: “Eat as a king at breakfast, a prince for lunch, and like a peasant for dinner.”