Simple changes to your lifestyle can help you lose weight and keep it off.
Sure, you can lose weight quickly. There are plenty of fad diets that work to shed pounds rapidly --
while leaving you feeling hungry and deprived. But what good is losing weight only to regain it?
To keep pounds off permanently, it's best to lose weight slowly. And many experts say you can do
that without going on a "diet." Instead, the key is making simple tweaks to your lifestyle.
One pound of fat -- is equal to 3,500 calories. By shaving 500 calories a day through dietary and
exercise modifications, you can lose about a pound a week. If you only need to maintain your current weight,
shaving 100 calories a day is enough to avoid the extra 1-2 pounds most adults gain each year.
Adopt one or more of these simple, painless strategies to help lose weight without going on a "diet":
One habit that's common to many people who have lost weight and kept it off is eating breakfast every day. "Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot's Guide to the New Food Pyramids. "Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom." Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Establish a time when you will stop eating so you won't give in to the late-night munchies or mindless snacking while watching television. "Have a cup of tea, suck on a piece of hard candy or enjoy a small bowl of light ice cream or frozen yogurt if you want something sweet after dinner, but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers.
Sweetened drinks pile on the calories, but don't reduce hunger like solid foods do. Satisfy your thirst with water, sparkling water with citrus, skim or low-fat milk, or small portions of 100% fruit juice. Try a glass of nutritious and low-calorie vegetable juice to hold you over if you get hungry between meals. Be careful of alcohol calories, which add up quickly. If you tend to drink a glass or two of wine or a cocktail on most days, limiting alcohol to the weekends can be a huge calorie saver.
Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. Move the meat off the center of your plate and pile on the vegetables. Or try starting lunch or dinner with a vegetable salad or bowl of broth-based soup, suggests Barbara Rolls, PhD, author of The Volumetrics Eating Plan. The U.S. government's 2005 Dietary Guidelines suggest that adults get 7-13 cups of produce daily. Ward says that's not really so difficult: "Stock your kitchen with plenty of fruits and vegetables and at every meal and snack, include a few servings," she says. "Your diet will be enriched with vitamins, minerals, phytonutrients, fiber, and if you fill up on super-nutritious produce, you won't be reaching for the cookie jar."
By substituting whole grains for refined grains like white bread, cakes, cookies, and pretzels, you add much-needed fiber and will fill up faster so you're more likely to eat a reasonable portion. Choose whole-wheat breads and pastas, brown rice, bran flakes, popcorn, and whole-rye crackers.
Another simple strategy to help cut calories is to control your environment -- everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, "eat a healthy snack before so you won't be starving, and be selective when you fill your plate at the buffet," suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
If you did nothing else but reduce your portions by 10%-20%, you would lose weight. Most of the portions served both in restaurants and at home are bigger than you need. Pull out the measuring cups to get a handle on your usual portion sizes, and work on paring them down. Get instant portion control by using small bowls, plates, and cups, says Brian Wansink, PhD, author of Mindless Eating. You won't feel deprived because the food will look plentiful on dainty dishware.
Get yourself a pedometer and gradually add more steps until you reach 10,000 per day. Throughout the day, do whatever you can to be more active -- pace while you talk on the phone, take the dog out for an extra walk, and march in place during television commercials. Having a pedometer serves as a constant motivator and reminder.
Adding a source of lean or low-fat protein to each meal and snack will help keep you feeling full longer so you're less likely to overeat. Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats. Experts also recommend eating small, frequent meals and snacks (every 3-4 hours)to keep your blood sugar levels steady and to avoid overindulging.
Whenever you can, use the low-fat versions of salad dressings, mayonnaise, dairy products, and other products. "You can trim calories effortlessly if you use low-fat and lighter products, and if the product is mixed in with other ingredients, no one will ever notice," says Magee. More smart substitutions: Use salsa or hummus as a dip; spread sandwiches with mustard instead of mayo; eat plain roasted sweet potatoes instead of loaded white potatoes; use skim milk instead of cream in your coffee; hold the cheese on sandwiches; and use a little vinaigrette on your salad instead of piling on the creamy dressing.
Credit:- https://www.webmd.com/diet/features/10-ways-to-lose-weight-without-dieting
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**Top 5 Bench Press Benefits for the bench every day Better chest and Weight Loss**
This is often really one among-st the three exercises which power lifters interact in. It involves lying on your back and pressing an exact quantity of weight. Vertically upwards from your chest till your arms square measure extended. Usually, an exercising weight is employed to carry the weight, but dumbbells may be used. The exercising weight is commonly most well-liked as a result, it will hold loads of weight and be additionally a lot stabled than exploitation individual dumbbells.
A bench press is truly a reasonably straightforward exercise, straightforward however laborious. It involves lying down during a supine position, or in alternative words, flat on your back, usually on a bench, therefore the name bench press.
How to Do a Barbell Bench Press | Chest Workout
Look & Feel higher Something that's fully simple regarding doing bench presses is that they're going to cause you to feel and appearance far better. It is all that confidence and your own self-image. There's no denying that having massive and bulging muscles makes us feel higher regarding ourselves, each we tend to get compliments from those we ar drawn to and after we look within the mirror too. Massive muscles wreak an assured person which is associate degree incontestable reality. It conjointly doesn’t hurt after we attend the gymnasium, and rather than being intimidated by that one guy with large muscles, we ar that guy with the muscles, which suggests that we tend to ar currently that person who everybody else at the gymnasium aspires to look, like. The simple truth of the matter is the means we tend to feel regarding ourselves, our perceived image, and our sense of self-worth and assurance ar all greatly influenced by the means, we glance. Well, doing bench presses can definitely get you trying sliced which means that feeling fantastic regarding yourself.
Joint Health The next bench press profit that you simply ought to positively make the most of is the proven fact that it helps to take care of the health of your animal tissue. As you age, the animal tissue in between your joints starts to deteriorate and wear down, one thing which will cause an absence of motion, severe pain, and things like arthritis. This is often part due to maturity, however it additionally needs to do with an absence of motion. You see, your animal tissue is sort of sponge with fluid in it, fluid that nourishes your animal tissue and keep it healthy. There's a tangle although, that is the fluid has to get replaced on an everyday basis to stay wholesome all of your animal tissue. Since your animal tissue is sort of sponge, the nutrient depleted fluid has to be squeezed out, that's then replaced with a novel nutrient wealthy fluid. Well, you guessed it, the thanks to squeeze out your animal tissue to exchange the fluid is by doing exercise, and also the bench press positively counts. If you would like to stop joint problems and cartilage deterioration, then bench presses square measure one thing that you ought to positively begin doing.
Enhanced Bone Health Another massive profit that you will simply get from doing bench presses on an everyday basis is that they're going to undoubtedly help to extend the health and strength of your bones. This is often as a result of the bench press is taken into account to be a weighting bearing exercise, and weight bearing exercises have immense bone building advantages. A weighting bearing exercise is associated reasonably exercise that forces you to carry up an enhanced quantity of weight or pressure along with your bones. These weight bearing exercises, and also the bone building advantages that you simply get from them can be associated with doing cardiopulmonary exercise for your heart or lifting weights for your muscles. The method of bone building works in abundant a similar approach as those different processes we to tend to simply mentioned. When you do a weighting bearing exercise, the additional weight that your bones interference, that during this case as the bones in your arms, shoulders, chest, and back, forces the cells in your bones travel to figure. These cells as called osteolysis and that they ar what ar chargeable for making new bone cells, and parturition their down each on and among your bones. A lot of weight bearing exercises you are doing, and also the heavier hundreds your interference, the lot of your osteolysis are going to be spurred on to form new bone mass. The top results of this is often that your bones can find yourself changing into larger, stronger, and denser too. The plain profit here is that your bones will take a lot of social control while not giving in, such as being able to face up to a nasty fall and not have boned to break. These weight bearing exercises also are extremely helpful as you grow old. This is often as a result of as you age your bones start to degenerate, and that they begin parturition down less and fewer new bone mass that is a few things which will result in chronic bone diseases like pathology. Well, if you wish to avoid these conditions and appearance larger in the method, then we'd undoubtedly suggest going for a few bench presses.
Magnified Pushing Power perhaps one amongst the easiest advantages that you just will reap from doing the classic bench press is that it'll greatly increase your pushing power. You see, the matter with several exercises like the bicep curl, whereas doing an honest job at strengthening your muscles and creating you appear as if The Hulk, they aren’t truly that helpful once it comes to your daily life. Just have confidence it, however usually area unit you about to do a bicep curl along with your 100-pound child? The purpose we to tend to try to make here is the bench press may be a practical exercise within the sense that the muscles it builds and therefore, the motions it trains you for area unit ones that you just use persistently in your daily life. Pushing may be a massive a part of our physical lives. We push strollers, looking carts, doors, and typically we've to push begins an automotive too. The bench press is one amongst those exercises that really trains the muscles that we to tend to use in our daily lives. So, say if you'll be able to bench 350 pounds (0.16 t), you will be able to push that abundant in an exceedingly forward direction. This can be an awfully helpful exercise as a result, it's one amongst the weight lifting exercises that train the muscles that we to tend to use fairly often.
Upper Body Strength Without a shadow of a doubt, the largest profit that you just can get from doing bench presses is that you will drastically increase your higher body strength. The explanation for this is often as a result of the bench press utilizes many totally different muscles in your higher body, and also the additional weight you raise, the more those muscles are going to be used, so increasing their size and strength. There are many various muscles in your higher body that has the benefit of the bench press.
First of all, your Muscles pectoral is or pectorals get puzzled out a full heap once doing the bench press, or in different words, your chest. This is often true for each the pecks and pecks muscles. You know, this area unit the muscles that you employ to try to do those impressive PEC dances like Terry Crews or Arnold. Moreover, another muscle that edges from the bench press is the anterior serrates muscle that area unit the muscles around your skeletal structure, or what some individuals decision the wings.
Yet another set of muscles, that advantage from the bench press is the shoulder muscle cluster, additional specifically the anterior deltoids, and also the lateral deltoids. They're the muscles that surround your shoulders, so if you want those huge and broad shoulders, then bench presses area unit the thanks to go, alongside different exercises.
Finally, the muscles that profit plenty from doing bench presses area unit the skeletal muscle. The skeletal muscle contains three main muscles, those being the long, lateral, and medial skeletal muscle. It takes a full heap of arm, shoulder, and chest power to try to do an important bench press, and you'll be able to rest assured that with every press you are doing, your muscles area unit growing in size and strength.
We don’t wish to urge into the mechanics of muscle building, however, the fact of the matter is that lifting massive heavy masses will certainly cause the formation of the latest muscle tissue. There's additionally no denying the fact that we all wish larger and stronger muscles, and also the bench press could be fantastic thanks to get that done. On a side note, doing bench presses will really strengthen your core somewhat too. This is often as a result, it takes a full lot of power to bench press an important load which includes flexing your abs whereas you are doing them.
A bench press is actually a fairly simple exercise, simple yet hard.
It involves lying down in a supine position, or in other words, flat on your back,
usually on a bench, hence the name bench press.
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