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weight loss

Weight Loss Tip- Control Your Portion Sizes

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

By controlling your portion sizes you will inadvertently control your weight!

By controlling your portion sizes
you will inadvertently control your weight!

Being overweight can put a lot of stress on your heart and it often is the cause for several other conditions such as high blood pressure, high cholesterol levels etch. Maintaining a healthy body weight is the best way to decrease the risk of suffering from life-threatening ailments and diseases. One of the best ways to lose weight is to just control the portion size of your meals. Mentioned below are two pointers through which you can control your portion sizes.

Learn all you can about serving sizes. Generally, a serving size is a fixed amount of food such as a cup, a handful, ounces, grams etc. In actuality a healthy serving size is usually quite smaller than people think it to be. For example the recommended serving size for rice is ½ cup, while the serving size for poultry, fish or meat is around 3 ounces or the size of your palm. By sticking to serving sizes you’ll not only be able to lose weight but your body will be able to absorb the nutrients in the meal more readily.

Be very vigilant about restaurant portion sizes. The serving sizes usually served at restaurants are huge. So if you are eating out make sure you either split your meal or try working out a single serving size on your own and get the rest packed for later.

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Monitoring Weight Loss Progress- BMI Vs Body Fat %

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Body fat percentage is a better indicator of your weight loss progress!

Body fat percentage is a better indicator of your
weight loss progress!

While you are on your weight loss journey it’s best to keep track of your results. There are two ways you can monitor your progress. Firstly you can calculate your BMI and secondly you can opt to measure your Body fat percentage. Both are not only used to keep a check of your weight loss developments but are also utilized to examine your fitness levels.

BMI takes into account an individual’s weight and their height. However, when it comes to Body fat percentage, it utilizes a person’s weight, height, age, waist measurement and the hip circumference. Hence, as advocated by countless fitness enthusiasts, body fat percentage gives one a far better idea of their progress as compared to BMI.

Unlike BMI reading, body fat percentage will give you a complete profile of your body composition which includes your muscle mass or lean body mass, fat mass and total water weight. Being aware of your muscle mass is crucial as during a weight loss program many individuals end up losing a lot of muscle instead of fat. Such a scenario will only make your skin sag and your body will no longer look toned.  Hence when you are on the track of losing weight, instead of checking your BMI reading, aim to measure your body fat percentage every month.

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Burn Off Stubborn Fat By Using HIIT And Steady State Cardio Together!

Andy Core is an expert in Work-Life Balance, Wellbeing, and Peak Human Performance.

Combining HIIT and Steady State cardio will help you burn that stubborn fat off!

Combining HIIT and Steady State cardio will help
you burn that stubborn fat off!

Are you one of those individuals who have perhaps hit a weight loss plateau? Or maybe you are just looking for an efficacious and promising way to burn off some stubborn in order to tone your body? Currently the most popular way to burn off the last stubborn pounds is by combining two main types of training namely High Intensity Interval Training and Steady State Cardio.

So when these two types of training are utilized in conjunction with one another, our bodies are able to burn of the stubborn fat fairly speedily and efficiently. Plus, this type of training is guaranteed to keep those weight-loss plateaus at bay.

In order to employ this technique you need to familiarize yourself with a couple of things. Firstly HIIT training is best known to burn off a high number of calories and also induces our bodies to discharge fatty acids into our bloodstream. Though HIIT won’t help you much in burning off those discharged fatty acids. This is where Steady State Cardio is meant to come into play. Steady state cardio is mostly utilized to blaze off fatty acids or fat stores, however unlink HIIT it is not good at burning calories.

So to use this technique correctly, just start off with an HIIT session, lasting for about 15-20 minutes and then follow it up by steady state cardio session which can last for as long as you want.

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Quick and Easy Fitness Tips

Andy Core is an expert in Work-Life Balance, Wellbeing and Peak Human Performance

Keep your hydrated by drinking water

Keep your body hydrated by drinking water

Are you looking for some quick and easy weight-loss tips? Chances are that you’re very busy in day-to-day life, but you’re still interested in fitness. We all know the benefits of fitness, and we all want them. However, in this fast-paced world it’s hard to find the time for fitness. If that’s the case for you, read this article and then check out our store site at Andy Core for our top-notch fitness videos.

Walk, don’t drive, short distances. If you can walk instead of drive, by all means do it. It’s good for your wallet, and good for the planet. If you live near a shopping center, walk there. Instead of driving down the road to your friend’s house, walk there.  If you’re planning to visit a few stores in close proximity to one another, walk to them all instead of driving. Instead of using an escalator or elevator, walk up and down the stairs. These are just a few suggestions, but you get the idea.

Drink that water. Yes, I’m saying it again, but you can’t hear it enough. Your body needs water, so don’t deprive your body of something so vital. You may be dehydrated even if you don’t realize it. Dehydration is no laughing matter.

Split it up. If you have small periods of downtime throughout your day but don’t have a full 45 minutes or hour at a time to work out, you can split it up. Even a couple of ten-minute workouts a day is considered fitness. To most people, ten-minute sessions are a lot less daunting and more doable than hour-long sessions.

Finally, get outside whenever you can. We all need the vitamin D that sunshine gives us, and we need fresh air to stay healthy too. We also need a change of scenery from time to time for the sake of our mental health. Also, getting outside is a lot more conducive to fitness than just sitting around on the couch.

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Easy Ways to Lose Weight

Andy Core is an expert in Work-Life Balance, Personal Wellbeing and Peak Human Performance.

Most of you want to lose weight overnight, but that is impossible to achieve.  You have to devote yourself 100% if you want to lose weight relatively fast.

Starting a healthy life is important as well, you will be surprised just how much 30 minutes of exercise a day counts towards your overall good health and achieving your weight goal

Starting a healthy life is important
as well, you will be surprised just
how much 30 minutes of exercise a
day counts towards your overall
good health and achieving your
weight goal

Basics come first, this is a complete lifestyle change, and you will need to be motivated every day on this journey if you wish to succeed.

The first thing you need to do is to create a balanced diet, consisting of 40% carbohydrates, 40% protein and 20% fats. You will also need to be on a calories deficit compared to your Body Mass Index – recommended is a deficit of– 500 calories each day. This way you will lose about one pound each week in a steady and maintainable manner.

The most important thing is that you make a realistic goal, making unrealistic goals is only going to demotivate you when you see that you are not where you thought you would be. Motivation is the key to succeeding.

No one ever said that losing weight will be easy, but if you do want to do it enough, it’s not impossible. All you need is a positive attitude, a good diet and most importantly patience. If you have this three working for you then failure is not an option.

To learn more on Andy’s programs see: 

 

Change Your Day, Not Your Life
A realistic guide to sustained motivation, more productivity, and the art of working well
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About Andy Core
Author and speaker on work-life balance, productivity and wellbeing
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