The right way to lose weight

When you need to lose weight fast and keep it off, there are diets and exercises most people turn to. Most of these are not effective and can also be dangerous. Yes, exercising and eating less will help but will also leave you hungry and energy deprived. Below are my top tips to losing weight and keeping it off:

Diet

• Limit you intake of refined flours, sugars or processed foods. This is because these have had the fiber taken out of them which leave you feeling less full. Instead, stick to wholegrain, full fiber carbohydrates and use glucose as a sugar alternative.

• Eat small meals regularily. Our bodies work best on several small meals a day, not the big three we were raised on. You should never feel so full you could burst, or so hungry that you wouldn't bother to take the plastic off whatever you're about to devour. Instead, you want to keep a steady stream of healthy meals coming.

• Lay low on the salt. Yes, salt is not bad for you but it is known for retaining excess water which may add a few kilos on the scale.

• Eat on smaller plates. Studies have shown that people who eat on smaller plates versus regular plate end up eating less. This is mainly psychological as your brain sees more food on a smaller plate and tells you to eat less.

• Eat slowly. This will help you not to over eat as your brain gets time to 'see' what you are eating. This also help your digestion.

Exercise

• Exercise in short bursts and repeat 3+ times

• Cardio is a great way to burn calories but finding an exercise that includes cardio and muscle training will work better as it burns calories during and after the workout. These may include exercises like boxing and burpees.

• If you can't lift it, don't. Doing exercises with heaps of weight, and not a lot of reps won't make much of a difference to you goal of losing weight. It is better to use a 5 kg weight and do 10 reps, rather than to use a 10 kg weight and do 5 reps.

• Quality over quantity. Do the exercises properly. This ensures you won't hurt yourself and will make weight loss even more efficient.

Well, those are my tips. That's not all of them but they will definitely help you get a start on you goal. Next time, I will be writing about sleep and the effects of sleep deprivation to your health. Bye!