The 8 Most Effective Exercises For Weight Loss

The 8 Most Effective Exercises For Weight Loss

When you're working out several times a week to get fit and lose weight, you want a routine that offers maximum results in the minimum amount of time. Exercise scientists have been hard at work on this particular issue, and now years of research indicates that the following 8 moves—done properly—are all you need to achieve the slim, taut body you're after. (Looking for a fitness plan that will get you real results—fast? In just 10 minutes a day, you can transform your body with Prevention's Fit In 10 DVD!) 

Cardio
The American College of Sports Medicine reports that you can elevate your metabolism for up to 24 hours post-exercise by adding just one little twist to your exercise routine: intervals. All you have to do is inject brief periods of intense effort into your regular walks (or runs, swims, bicycling, elliptical sessions, etc). The intensity effectively resets your metabolism to a slightly higher rate during your workout, and it takes hours for it to slow down again. That equals ongoing calorie burn long after you've showered and toweled off.

If you're a walker and you typically exercise for 30 minutes, try adding a burst of jogging for 30 seconds every 5 minutes. As you become more fit, you can increase the interval length to a minute, and decrease the walking segments to 4 minutes. For the biggest metabolism boost, you'll want to make sure that the interval portion leaves you breathing hard.

MORE: 5 Ways To Burn More Calories On The Elliptical

Strength
While your heart and other organs demand fuel around the clock, there's little you can to increase their metabolic needs. However, your muscles—which also require constant feeding—are changeable. Make them bigger, and they will demand more calories day and night. With the following essential moves, adapted from findings by the American College of Sports Medicine, you can target all the major muscle groups in your body. You should be able to get through the entire routine in less than 30 minutes. Do this two to three times a week and your muscles will turn furnaces that burn up extra calories before your body can convert them to fat.

Push-Up (chest, shoulders, arms)

Crunch (abdomen)

Curl (biceps)
Squat (thighs, butt)
Reverse Dip (triceps)
Lunge (legs)
Row (back, shoulders)

How to lose 1 kg in 1 day

How to lose 1 kg in 1 day

Before we get into the details please be advised that trying to lose 1 kg a day might be fine but if you continue doing so then it can be harmful. I.e don’t try to lose 10 kg in 10 days or 20 kg in 20 days or so on. I lost 10 kg in 10 days but then shifted to a more relaxed model of losing weight and maintaining it.

So coming to the point, how to lose 1 kg in 1 day ( or 2 kg in 2 days and so on).

You might already be knowing that losing initial 5 kg weight is relatively easy to losing weight after 5 kg.

Also, its easiest to lose weight the first time you wake up out of your sedentary life style and decide to get slim. With each repetitive try your body becomes more hard to shed weight.

So anyway, losing first 1 kg or 2 kg of your body is not an issue at all. Seriously. You can lose 1 kg per day for 2 to 3 days easily if you’re really determined to do so.

How to lose 1 kg in 1 day

This will include 2 things, as usual, 1 exercise, 2 diet control

As for the diet part, simply follow these:

• Don’t take carbohydrates (bread, potato, rice, etc)
• eat protein normally (not like eat all protein that you can, but try to live on protein – meat, pulses low in carbohydrates, egg white only, etc)
• almost no fats (avoid any fats as much as possible)
• no junk, no soda, no nothing, nothing goes in your mouth, and no fruits too! yeah!
• have plenty of desired water

That was pretty simple right? to lose 1kg per day! yeah right. Here’s more to it.

If you follow this diet only, believe me you’re gonna lose at least half kg in 1 day (or lose 1 kg in 2 days)

If you’re fine with it, perfect, otherwise add these exercises to your routine to get to lose 1 kg in 1 day.

Exercises to lose 1 kg in 1 day

Well there are no specific exercises for that, just tips to keep in mind while trying to lose 1 kg per day:

• don’t lie flat on the bed!
• do normal daily tasks
• do at least 40 minutes (or 1 hour if possible) jogging + walking (walk when you’re unable to jog, regain strength and jog again)
• hike or swim if possible, nothing is better than that.

Ok there, 1 more thing, don’t jump on the scale straight away to check if you lost weight or not right after 1 day.

Your intestines still need to be empty before they show you some real weight of yours. So go empty yourself and see if you really lost 1 kg in 1 day or not ?

There are various weight loss myths floating around too, so make sure that you don’t fell trap to them and keep your focus on losing weight and getting in shape the right way.

Let me know your experience regarding following these steps to lose 1 kg per day.

How to Lose 2 Kilos in 1 Week

How to Lose 2 Kilos in 1 Week

Losing weight is not an easy task and being on a diet can make you feel anxious if you don't see any results. And even when you succeed in losing those kilos, you gain them back again. There is the possibility of losing weight without quickly gaining it afterwards, but for this to happen you need to know what steps to follow. In this article we will explain youhow to lose 2 kilos in 1 week and not gain them back afterwards. This is a truly effective way and you'll see the results fast

Instructions

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1. One of the most important things to lose weight is to eat more protein. This will help speed up your metabolism and consequently, your body will start to burn more fat. We strongly recommend you to include lean meat in your diet and combine it with physical activity, so you can burn fat much faster.
   
2. The importance of proteins is crucial to achieve weight loss. Some of the best foods with healthier proteins include salmon, tuna, chicken or turkey, eggs, almond milk, porridge, brown rice, and much more.

   We recommend eating 5 meals a day and that you don't go more than five hours without eating any food. By doing this you're helping to accelerate your metabolism and weight loss will happen.
   
3. In addition to proteins to lose those 2 kilos you must also include carbohydrates but in a balanced way that will help give the energy you need to exercise daily. You'll find carbohydrates in these particular foods: rice, vegetables, oats, fruits and much more.

   The carbohydrates that you should add to your diet are of the complex type; so change your regular pasta or rice for whole-grain and start adding oats for breakfast.

   Another useful tip is to drink water on an empty stomach, this has many benefits such as boosting your metabolism, which in turn will accelerate fat burn.
   
4. Now we will propose a healthy menu that you can vary with some indications for weight loss. Eat this menu with some variations for one week and you'll be able to get rid of a couple of kilos.

   Breakfast

   Eat porridge with almonds and natural fruit. We recommend that you boil the water with oats, then pass it through the strainer. Add whole fruit pieces such as apple, plum, but remove seeds or stones. And then add chopped almonds to your oats. Mix in honey and you can have your delicious breakfast.

   Snack

   It is best to eat a low-fat yogurt with berries or sliced pear. And if you are still hungry, eat a piece of whole fruit, like an apple.

   Lunch

   We offer you a delicious salad of spinach, tomato, lettuce and 150 grams of grilled salmon. If you eat away from home a good option is to eat a whole bread sandwich with tomato, lettuce and chicken. Don't drink any pop and drink plenty of water.

   Snack

   This can be a variation on breakfast. Eat a low-fat yogurt with nuts and prunes or toast with sliced turkey.

   Dinner

   The best thing is to have a salad with lettuce, spinach or endives with tomatoes and 150 grams of chicken breast. In this article we tell you how to make light dinners so you feel full without gaining much weight.

   Try variations of the above and see how you lose 2 kilos.

   It's also important to drink just one cup of coffee a day with no sugar or milk. If you'd like to drink more you can drink green tea instead, which is good to speed up your metabolism. If you have a sweet tooth and need some sugar with your coffee, check out these ways to replace refined sugar.
   
5. Beyond food, it is important to also add a number of daily exercises to your routine that will help you burn calories and therefore lose weight. It is recommended that you primarily do cardio such as running, cycling, etc. and then you can combine it with some toning exercises so that the body becomes strong and toned such as 40 minutes of yoga, pilates or body balance.
   
6. Note that this diet plan can only be followed for one week. After this time, you should continue eating in a balanced way and avoiding sugars. If you want to lose weight in a healthy way it is advisable that you visit your doctor so he/she can make a specific plan for you.


7. This article is merely informative, at OneHowTo.com we do not have the authority to prescribe any kind of medical treatment or making any kind of diagnosis. We invite you to visit a doctor if you have any type of condition or discomfort.

   If you'd like to read similar articles to how to Lose 2 Kilos in 1 Week,we recommend you try our Losing weight category.

Tips

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• Drink 2 litres of water a day.
• Cook with very few olive oil and avoid butter.

Men: Avoid Drinking Beer

Men: Avoid Drinking Beer

This applies to women too, but men drink more beer on average. Beer contains rapidly digested carbs that shut down fat burning. That’s why beer is sometimes referred to as “liquid bread”. There’s a good reason for the term “beer belly.”

Here are smarter alcoholic options for losing weight:

• Wine (red or dry white)
• Dry champagne
• Pure spirits like whiskey, cognac, vodka (avoid sweetened cocktails – try vodka, soda, lime instead)

These drinks hardly contain any sugar/carbohydrates so they’re better than beer. However, large amounts of alcohol might slow weight loss somewhat, so moderation is still a good idea.

Women: Avoid Eating Fruit

Women: Avoid Eating Fruit

This is a tip that goes for men as well, of course, but eating fruit is a more common obstacle for women trying to lose weight.

This advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right?

Five servings of fruit per day is equivalent to the amount of sugar in 16 ounces of soda (500 ml). Contrary to what many people believe the sugar is more or less identical (about 50% glucose, 50% fructose).

Sugar from fruit can shut down fat burning. This can increase your hunger and slow your weight loss. For best results avoid fruit – or enjoy it occasionally as a treat.

Bottom line: Fruit is candy from nature.

lose weight : Be Persistent

lose weight : Be Persistent

It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself rarely works well long-term, that’s just the recipe for “yo-yo dieting”. To succeed you need something that works long term.

What to aim for

It’s common to lose 2-6 pounds (1-3 kg) within the first week on a strict low carb diet, and then on average about one pound (0.5 kg) per week as long as you have a lot of weight remaining to lose. This translates into about 50 pounds (25 kilos) per year.

Every 5 pounds of fat loss roughly equals 1 inch lost around the waist (1 kilo = 1 cm).

Young males sometimes lose weight quicker than this, perhaps twice as fast. Post-menopausal women may lose at a slightly slower pace. People on a very strict low carb diet may lose weight quicker, as well as those who exercise a lot (a bonus). And if you have an enormous amount of excess weight to lose you could start out much faster.

As you get closer to your ideal weight the loss slows, until you stabilize at a weight that your body feels is right. Hardly anyone gets underweight on a low carb diet – as long as they eat when hungry.

Examples: Weight loss stories.

Initial stalls

Are you coming off a period of semi-starvation (calorie counting)? Focus on your waist circumference and health markers (see advice #4) at first as it sometimes takes several weeks before weight loss is apparent.

Weight loss plateaus

Expect weight loss plateaus: Days or weeks where nothing seems to happen on the scale. Everybody hits them. Stay calm. Keep doing what you’re doing and eventually things will start happening again (if not, check the other 16 tips).

How to lose weight forever

Losing a lot of weight long-term and keeping it off forever won’t happen unless you change your habits forever. If you lose weight and then return to living exactly the way did when you gained weight, don’t be surprised when the excess weight returns. It will.

Maintaining weight loss requires long-term change and patience. If this doesn’t seem possible for you, then you’re perhaps more interested in one of these magical diet scams

Forget quick fixes: If you lose some weight every month, eventually you’ll get rid of all your excess weight. That’s inevitable progress. That’s what you want.

PS: Long-term change is only hard in the beginning, especially during the first couple of weeks. It’s like quitting smoking. Once you develop new habits it becomes easier and easier every week. Eventually it comes naturally.

How to lose weight faster

Keep reading!

lose weight : Measure Your Progress Wisely

lose weight : Measure Your Progress Wisely

Tracking successful weight loss is sometimes trickier than you’d think. Focusing only on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety and undermine your motivation for no good reason.

The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.

Losing fat and gaining muscles is great progress, but you may miss this if you only measure your weight. Thus it’s smart to also track the disappearance of your belly fat, by measuring your waist circumference.

Here’s how to do it:

1. Put the measuring tape around your middle, like in the picture above, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side).
2. Exhale and relax (don’t suck in your stomach).
3. Make sure the measuring tape is snug, without compressing your skin.
4. Measure

Compare your result to these recommendations:

I recommend aiming for “excellent” but it’s not always realistic. Young people can usually achieve this, but for some middle-aged or older women it may be a major victory to get all the way to “decent”.

Measuring progress

I suggest measuring your waist circumference and weight before starting and then perhaps once a week or once a month. Write the results down so that you can track your progress. If you want you can measure more areas: around the buttocks, the chest, the arms, legs, etc.

Note that your weight can fluctuate up and down several pounds from day to day, depending on fluid balance and stomach contents: Don’t worry about short term changes, instead follow the long-term trend.

If you can, try to check other important health markers when starting out, like these:

• Blood pressure
• Blood sugar (fasting blood glucose and/or HbA1c)
• Cholesterol profile (including HDL, triglycerides)

These markers are almost universally improved on a low carb diet, even before major weight loss. Re-checking these health markers after a few months can be great for your motivation as they’ll usually show that you’re not just losing weight, you’re gaining health too.

PS: Don’t have a measuring tape at home? Try these options:

• Use any piece of string. Wrap the string around your waist and cut the string to fit your waist on day one. This string could magically appear to become longer and longer every week you wrap it around your waist. 
• Comparing how an old pair of jeans fits is also a good option.
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