Top ten ways to lose weight

Losing weight is not an easy task. You will never hear people say that it is. It takes dedication, motivation and real hard efforts. But by making a few easy changes in your daily routine you can get the ball rolling on losing weight.

If you are really serious about changing your lifestyle, these top ten ways help get you there. The key is to dedicate yourself to these modifications in your routine and do them consistently.

No, losing weight is not a cake-walk. But by following these ways ... you may find it's a little easier than you think!

1) Reduce calorie intake. Nutritionists think that no matter what you reduce (such as protein, carbohydrate or fat), you finally reduce calorie intake. If a person reduces 800 cal intakes each day, he will lose 10 pounds within 6 weeks; if he reduces 500 cal intakes each day, he may lose 10 lbs within 2.5 months. But you must avoid reducing too fast; otherwise it may prove very dangerous.

2) Eat less fatty foods. According to experts 1 gram of fat is equal to 9 therm-calories. Compared with fat, the caloric contents of carbohydrate and protein calories per gram is much smaller. Therefore we can say, you don’t have to eat less. You can eat fresh vegetables, fruits, cereals in place of fatty foods, such as cream. Experts think that if people can eat 20-40 grams of fat every day, they will lose 10 pounds within 2 months of time. But not every person can lose weight by less fat intake; it also depends on the body and may vary for person to person.

3) Reduce food intake. To lose weight, without giving up favourite foods, it is essential to control not to refuse your favourite foods. Experts suggest placing a balance in the kitchen and putting up a slogan to remind you of reducing food intake.

4) Eat more liquid food. It is easy to cook liquid food. If you only eat liquid food or drink one meal a day, you will reduce 10 pounds during 8 months time. Liquid food should be taken in variety in order to avoid the lack of nutrition. Under the guidance of your doctor, you can even eat liquid food two meals a day. This can reduce 10 lbs in 5 in 5 weeks. But make sure that liquid food can provide essential nutrients and proteins for your body. Moreover, be sure to eat 3 meals a day.

5) Regular exercise. It is a good technique to do regular exercise 3-5 times per week to reduce fat, lose weight, increase muscle and be more energetic - for example, running, swimming and cycling. If you have not carried out regular exercise, you should prevent physical injury. Excessive exercise will increase appetite, and thus you may increase your chances of not losing weight.

6) Walking. According to experts, if you walk 5 kms in 45 minutes and 1 time each day, 5 days per week, you will lose 10 pounds in 6 months. If you walk 6.5 kms within 45 minutes, then your weight loss will be much faster. Cardiovascular Doctor Points out: using this technique to lose weight may increase the appetite. Hence it is advised that, before or after walk, you can eat low-fat food or fresh fruit and drink plenty of water to supply body moisture.

7) Strength training. Strength training has found to be muscle enhancing. More muscle will help accelerate metabolism. 45 minutes weight lifting exercise 3 times a week could help reduce 10 pounds in 10 months. To avoid hurting the body, it is advised to consult a coach to help select the appropriate weight and develop appropriate training regimens. Do stretching exercises before and after exercise in order to maintain the body flexibility. You can gradually increase the weight and frequency of training.

8) Reduce caloric intake combined with walking. You will reduce 150 kcal calories intake if you drink soda water instead of soft drinks. Simultaneously, if you walk 5 kms in 45 minutes and 5 times each week, then you will lose 10 pounds in 3 months. If you reduce more calories intake and combine with above walking exercise, then you will lose 10 lbs within 7 weeks.

9) Reduce fat intake combined with weight lifting. This method has found to consume excess body fat, maintain good stature, grow muscle, speed up metabolism and promote overall health. If you reduce 20 grams of fat intake per day and go on 20 minutes weightlifting 3 times a week, you can reduce 10 lbs in 3.5 months.

10) The best selection. Based on the above 9 techniques, you can develop a step-by-step plan to carry out. The best combination is to control fat intake and increase exercise and strength training. As long as you have confidence and perseverance to do it, you will achieve success in losing weight, strengthening muscles and promoting overall health and wellbeing.