It always helps to have motivation for weight loss. The thought of shedding clothes during the summer is excellent motivation for most people. It doesn't have to be difficult to lose weight. If you burn an extra 500 calories a day through exercise or consume 500 fewer calories a day, you will lose a pound a week. By following a few tips to lose weight for the summer, you will burn calories faster and look forward to getting out in the sunshine.
Cut Out Sugary Drinks
Cutting out or limiting sugary drinks is an easy way to lose weight. Try to avoid drinking your calories. They don't keep your body satisfied the way food does. According to the U.S. Department of Agriculture's National Nutrient Database, substituting no-calorie or low-calorie drinks for sugar-sweetened beverages can cut about 650 calories a day. Instead of drinking high-calorie, sugary beverages, choose water, or tea sweetened with Stevia, a natural herb. If water sounds less than exciting, add slices of orange, lemon or cucumber, or drink sparkling water with a splash of juice. You also can cut calories by drinking fat-free or skim milk instead of whole milk.
Avoid Processed Foods
According to the Centers for Disease Control and Prevention, people get full by the amount of food they eat, not by the number of calories they consume. By cutting out processed foods and replacing them with lean meats, whole grains and fruits and veggies, you can cut a lot of daily calories. Foods that have a lot of water and fiber and are low in fat and calories will help you feel fuller for longer periods. Avoid fast food and processed foods. Read nutrition labels. If the item has more than five ingredients or you don't recognize most of the ingredients, you probably should choose something else. You have more energy when you eat right, and you will look leaner and feel better.
Boost Your Heart Rate
Increasing your heart rate through regular cardiovascular exercise is key to burning fat. Your body burns calories as you participate in aerobic activities, such as walking, running, swimming and cycling. The American College of Sports Medicine and the American Heart Association recommend doing moderately intense cardiovascular exercise for 30 minutes a day, five days a week, or vigorously intense cardiovascular exercise for 20 minutes a day for three days a week. Exercise has many added benefits, including decreased risk of heart disease, high blood pressure, stroke, diabetes, osteoporosis and cancer. The only way to maintain weight loss is to pursue regular physical activity. By eating and drinking in a healthy manner and working out, you will be ready to look and feel your best in the summer.
Member Comments
kipcarrie April 30
Great article Korene! It is so true that many processed foods are full of calories, empty calories at best . . . and even if the labels say they are also full of vitamins and minerals, most likely they are synthetic and hard for the body to absorb and put to use. Whole foods are about all we eat anymore. Now I just have to work on the boosting the cardio part of healthy living.