Switch to Lighter Alternatives. 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.
Getting enough protein every day, whether you’re in a quick-fix or long-term mindset is important for keeping your muscles and metabolism healthy throughout weight loss. Make sure you’re having some chicken breast, lean ground turkey, fish, seafood or tempeh that’s the size of a deck of cards at every meal. When snacking, have 2 eggs, 1/4 cup of nuts, or 3/4 cup of Greek yogurt or cottage cheese to meet your protein needs and stay full and feel slim.
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Trying to lose weight is a lot like cleaning out the basement: It’s overwhelming and near impossible to know where to start—even when you don’t have a ton of weight to lose. But getting the body you’ve always wanted doesn’t have to be a source of stress. If the scale won’t budge and you’re looking to shed the last 10 pounds, there are plenty of ways to reach your goal. To help you get there, we spoke with a handful of celebs that have successfully slimmed down (and kept it off) and dozens of the fitness and diet industries top experts.
Weight training is the ultimate way to burn calories fast. "A pound of muscle burns up to nine times the calories of a pound of fat," explains Richard Cotton, M.A., chief exercise physiologist for myexerciseplan.com. Weight training increases your resting metabolic rate, which is the number of calories you burn while sitting on your butt. What's more, it gives your metabolism an added boost after you exercise, staying in overdrive for up to two hours after the last bench press, according to a study published in Medicine & Science in Sports & Exercise. Strapped for time? Try these quick moves: squats, bench step-ups, lunges, push-ups, pull-ups and planks. In a pinch, just do single sets of 10 for each exercise — you'll get optimal results for the time invested.
Weight-loss programs are usually run by a commercial business or organization that provides weight-loss guidance. These programs may be run by a one individual, a gym, or a nationwide service. They may also sell products to accompany their program which may include exercise equipment, workout DVDs, or food and beverage items. Ideally, an effective weight-loss program should include guidance in maintaining a healthy weight after the weight-loss phase is over. The program should teach skills that help improve dietary habits, increase physical activity, and help change lifestyle habits- with an ultimate goal of long-term weight maintenance.
Working out isn't just about losing weight. It's about overall physical health. So, just because muscle-building exercises, like lifting or strength training, don't burn as many calories, that doesn't mean you should cut them out. Building muscles is good for your bones and your overall physique. Developing muscles will also help change your shape as the mass comes off. No, you won't look bulky if you lift. That bodybuilder effect takes a very specialized diet and weight-training regimen. Plus, having strong muscles makes playing a variety of sports easier, which in turn helps you burn calories.
Teaming up with other people who are also looking to lose weight may make individuals more likely to reach their weight loss goals. People can find weight loss support from friends, family, and online communities dedicated to healthful lifestyles. Studies have shown that simply receiving text message support can promote healthful behavior that can lead to lasting weight loss.
Just 10 extra pounds add 40 pounds of pressure on your knees and other lower body joints. That can wear them out quicker. Extra fat can also cause inflammation -- when chemicals in your body damage your own tissues over time, including your joints. Losing even a little weight can ease these effects. If you keep it off, you’re much less likely to get arthritis later in life.