The percentage of people that actually stick to their New Year’s resolutions is estimated to be 8%. Ouch. So how do you make sure you’re one of the few that succeed?
While we can’t help you fall in love, save money or get organized, one thing we can help you with is weight loss. Below you’ll find our top ten tips for shedding the pounds and getting the body you’ve always wanted:
Make a grocery list.
What you eat is largely determined by what you buy, so before you head to the grocery store, make a list of everything you’re going to need based on your meal plan for the week. If you’re tempted to get treats, just make sure that you’ve added them to the list so you don’t stray. Most importantly, NEVER go to the store on an empty stomach. You’re more likely to make healthy choices if you’re full.
Get picky about your protein.
While fat is important, not all fats are created equal. If you’re buying meat, try to get the lean cuts to minimize your daily fat intake. For example, a 3-oz. ribeye has 15g of fat compared to a sirloin, which only has 5g. The same goes for dairy products. Look for the low-fat options.
If you want to increase your protein intake for weight-loss purposes, try replacing your usual snack with a protein shake. Our blog features plenty of easy-to-make, delicious recipes.
Keep a food journal.
A common reason you may find it hard to lose weight is that you are simply eating more than you think. While individual needs vary, the National Heart, Lung and Blood Institute (NHLBI) suggests 1,200 to 1,500-calorie plans help most women lose weight and 1,500 to 1,800-calorie weight loss plans are often successful for men. Keeping a food journal and tracking your calories will help you manage your daily intake – and hold you accountable when you go overboard.
Drink a lot of water… like a lot, a lot.
Drinking water throughout the day and before meals helps you eat less. Why? Because water helps fill you up without adding on extra calories. According to a 2013 study published in Australian Family Physicians, drinking two cups of water 30 minutes before a meal is an effective weight loss strategy. Doesn’t get much easier than that.
Get a good night’s sleep.
When you’re sleep deprived, your body pays the price. Research by Dr. Van Cauter found that people who don’t get enough sleep are more likely to have bigger appetites because their levels of appetite-regulating hormones fall. Plus, the psychological effects of fatigue and hunger are similar, so if you’re tired, you may rationalize that it’s because you need to open the fridge, not get more shut eye.
In fact, in one study published by the Annals of Internal Medicine, sleep-deprived dieters lost 55% less fat than other well-rested participants who were on the same diet. They felt hungrier, less satisfied after meals and didn’t have the energy to exercise – a dangerous combination.
Embrace the cold.
When activated, brown adipose tissue, or brown fat, generates heat, which burns calories. This thermogenic effect increases the amount of energy your body uses, and ideally, encourages it to tap into excess fat stores for fuel, helping you lose weight.
However, in a world where we rarely leave temperature-controlled environments, your body has less need for brown fat cells. Luckily there’s an easy fix. Turning down your thermostat to a brisk 65-degrees Fahrenheit, taking cold showers first thing in the morning and spending more time outside in cold weather can all help activate brown fat. Get ready to brrrrrrrrn some calories!
Cook with MCTs.
Medium Chain Triglycerides, or MCTs for short, are a type of fatty acid that the body can easily break down, absorb and use as energy. That’s because MCTs bypass the normal, longer digestion process and go directly to the liver, so when they’re absorbed into the bloodstream, they’re available for instant use as energy.
Plus, when a meal includes MCTs, your body burns more calories in the digestion process. When more calories are burned, fewer are stored, thus reducing body fat levels overall. MCT oil occurs naturally in coconut oil, palm kernel oil, cheese, butter, whole milk and full-fat yogurt, but is also available for purchase on its own.
Don’t slack on the cardio.
Although a solid workout plan and a healthy diet are required to lose weight, cardio is the icing on the cake. In fact, many bodybuilders rely on cardio at the end of their competition prep to boost their fat loss. This is thanks to the number of calories you can burn in one session. For example, in a long cardio session, you could burn up to 800 calories, depending on the length and intensity level.
…or the weights.
Yes, cardio is critical – but not as critical as weight training. This might go against everything you think you know, but bear with us. To lose one pound of fat, you have to burn 3500 calories. You might tally calorie loss up quicker with cardio, but weight training can boost your metabolism for up to 36 hours after your workout.
That means that instead of burning 60 calories per hour while you sit and watch TV, you’re now burning 70. Multiply that extra 10 calories by 36 hours and add the total to the amount you burned during your workout, and you can see what a difference weight training can make.
Supplement with a fat burner.
Fat burners increase your metabolic rate, deliver nonstop energy and control your appetite. Combined with the tips above, this trio of benefits can help you maximize your weight loss results.
But not all “diet pills” are created equal. RoxyLean™ is a one-of-a-kind, medi-biological, highly-concentrated fat burner. With thiamin, Niacin and BPI Sports’ proprietary blend, this thermogenic will help you get leaner, manage your cravings and even get more toned, as our formula also supports your muscle-building efforts.
When it comes to New Year’s resolutions, it may seem like the odds are against you. However, the study that said only 8% of people succeed, also found that people who actually make a resolution are 10 times more likely to reach their goals than people who don’t.
Will this be your year?