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Best Exercises to lose weight | Drop Weight Fast

[dropcap]I[/dropcap]f you’ve ever stuck to a long-term weight loss goal, you already know that Best Exercises to lose weight seeing the number shrink on the scale, and inches fall off, can be addictive. And similarly, it can be just as frustrating to see the numbers getting stuck when you are only 4 or 5 pounds away from your weight goals.  

It’s quite apparent that you must make lifestyle changes to lose weight. But the last few pounds can be very stubborn. That’s why it’s a good idea to attack the problem on all fronts. The trouble is that the closer you get to your ideal weight, the more attention you need to give to the subtle changes in your body.

You can continue with your regular diet hoping to beat these last few pounds. Or you can try a radical new technology, for example, CoolSculpting Richmond, Baltimore, and Boston – you name it. Every popular city in the U.S. has qualified estheticians for ‘non-invasive’ fat reduction procedures. Or you can change up your exercise and have faith that it will work.

According to the experts at SoHoStrength Lab, your body has a weight range where it functions fine. Trying to get leaner than that limit gets resistance from your mind and body as well. It doesn’t want to let go of any more that’s why you’ve got to be smarter.

Best Exercises to lose weight – Another major issue is that as you continue to lose weight, your basal metabolic rate also decreases. So, the lighter you weigh, the fewer calories you burn.  This means that as you get thinner and fitter, you can’t burn the insane number of calories you could burn with an hour of a workout. For example, at 30 pounds heavier, walking a mile would make you burn 200 calories. But now, as you are much lighter and thinner, walking several miles doesn’t take as much effort and therefore doesn’t burn as many calories either.

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This is why getting rid of those last 5 pounds seems impossible.

The good news here is that you have already done the bulk of the work and that you have a strong foundation in place. You are now closer than ever to your weight-loss goals. Here are some doctor-approved strategies to close that gap of the last few pounds and get over your weight-loss plateau successfully.

Doing the best at this moment puts you in the best place for the next moment! Oprah Winfrey

1- Find friends in the weights rack! – Best Exercises to lose weight

Cardio is fantastic, and we are sure it has helped you immensely on your weight loss journey so far. But it’s time to up the ante and gets with a strength training program. Lifting iron a few times a week builds lean muscle. This, in turn, brings your metabolism back up so you can continue to burn more calories faster.

Fat is a metabolically active tissue. This means that a pound of muscle will burn more calories than a pound of fat does. So, the more muscle you build on to your frame, the more calories you’ll be able to burn through, eventually. But don’t think that building biceps is your ticket to Junk-Food-Ville. You still need to eat responsibly, preferably from a protein-rich diet, to see results from your weight lifting stints.

We suggest you start off with strength training 3 times a well. Stick to sets of 6 to 12 reps using a moderate weight. Also include compound exercises such as deadlifts, push-ups, lunges, and squats because that’s how you engage multiple muscles – a win-win situation.

Best Exercises to lose weight

 

 2- Keep a Food Journal

When you hit that weight-loss plateau, log all that you eat for a few days. And you may just surprise yourself!

Best Exercises to lose weight
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Many people don’t realize that a nibble here, a nibble there, and a tiny little bite once in a while, can add up. Mindless snacking, no matter how slight, is contributing to the stubbornness of those last few pounds.

If carrying a notebook along seems like too much work why not try using a food tracking app to note down your meals and snacks? Try CalorieKing or MyFitnessPal. These phone apps store the data you feed them and can also count the calories consumed.

Also, try jotting down other factors such as your mood at the time and the time of the day as you write what you ate for the day. You will find patterns, for example, you might indulge in takeout lunch on days when there’s a lot of stress at work. Or you might snack a little too much when out with friends. Play detective with your food journal, and you might just find out that your diet is the real culprit behind your weight-loss plateau.

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3 – Drop the HIIT

A research study published in the International Journal of Obesity revealed that women who just started on their weight loss journey, participated in 20-minute sessions of HIIT every day for 15 weeks lost nearly 7.5 pounds. On the other hands, those performing 40 minutes of aerobic exercises only lost 3 pounds in the same time.

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Best Exercises to lose weight

So why are experts against HIIT when the weight-loss plateau hits? High-Intensity Interval Training isn’t the ideal exercise when you are trying to lose those last few pounds. That’s because people can get trigger-happy on HIIT and end up harming themselves. The extreme exercises of HIIT can lead to soreness, fatigue and may even adversely affect your motivation levels and sleep patterns. None of this is going to help you lose those last few pounds.

4-Don’t cut out the carbohydrates though!

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Carbs are fuel for performance, and power both brain & muscle. Yes, a dramatic cut in your carbohydrate consumption may have helped you at the start of your weight loss. It is not going to be so helpful this time around as you try to get over the plateau. It might be a major mistake.

Muscles break down cabs slower than proteins or fats. So, when you are training extensively, it is important to have them in your diet, so you don’t go catabolic. However, that doesn’t mean you have an invitation to an all-bread-diet. As long carbs make up for 40% of your calorie intake, you have a good chance of jumping over that plateau like a fitness pro.

5 – Don’t skip meals

…specially the post-workout ones!

If you don’t refuel after an intense session, you are sabotaging your own efforts, ensuring that those last few pounds stick around for a lot longer.

Even if you don’t feel hungry after an intense workout, make sure you replenish yourself. Lack of appetite for up to 2 hours after exercise is normal according to this study. But eating afterward is equally important too.

The post-workout snack should be protein-packed, less than 250 calories. It’s also a good idea to consume carbs, albeit in moderation so under 25 grams of carbs, and 20 to 25 grams of protein should do you fine.

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6-Make Sleep a Priority

Best Exercises to lose weight

We have been discussing all the different foods and workouts you can indulge in. And now it’s time to understand that rest is just as important. Skimping on sleep not only turns you into a grouch but also messes with your hormones.

Experts say that people who don’t get enough sleep end up eating more, often crave sweets and fatty foods, and also suffer from a slower metabolism. A study published in The American Journal of Clinical Nutrition disclosed that people who slept 4 to 5 hours a night, ended up eating at least 300 calories more than the participants who took a full 9 hours of sleep. These additional calories were sourced from foods full of saturated fat!

So, there you have it! If you want a fighting chance of beating that weight-loss plateau, get 7 to 9 hours of sleep every night. Build a bedtime ritual, where you stay away from all kinds of screens and electronics and instead indulge in a soothing, relaxing activity of your choice. This will help your brain and body power down, so you get the rest you need.

7-Look into alternative procedures

CoolSculpting can help. It’s a non-surgical body contouring procedure that helps shape your body correctly and get rids of those last few bumps and lumps of fat. This treatment has been cleared by the FDA so it’s proven effective.

Best Exercises to lose weight

 

The procedure simply freezes off the excess fat, using excessively cold temperatures to target fat cells deposited directly under the skin in any and every area of the body. Once eliminated, those cells won’t be able to regenerate.

CoolSculpting can target fat cells hidden under the skin on practically any area of the body. The fat cells must be broken down first. The damaged cells are then eliminated by the lymphatic system. After being removed, those fat cells cannot regenerate. This means you have eliminated fat cells for good.

These are some of the most reliable, tried and tested ways to get rid of these pesky few pounds that take forever to budge. Rest assured that you will get rid of them if you stick to the discipline and dedication that has brought you this far

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Sumit Kumar

Sumit Kumar is a tech geek and love to interact with more tech-loving humans. ROBINSHOSTING is a way of interacting with such tech lovers.

5 Comments

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