Subtitles section Play video
-
how to lose weight fast and naturally. Hi there this is matt and in this video you’re
-
going to learn what kind of food you have to eat and what kind of exercices to do for
-
losing weight fast and natruly
-
1. Make up Your Mind. This is very important. If you make half-hearted
-
efforts to lose weight, you are never really going to succeed. So develop a strong determination,
-
that is what you want and you will do anything it takes to achieve your goal.
-
2.Stop eating all simple carbs. such as flour, sugar, starchy vegetables like
-
potatoes, and most grains. These foods cause blood sugar to spike and the pancreas to release
-
insulin to turn all that excess sugar into fat. This is very important do to for losing
-
weight.
-
3.Increase your water intake. Eliminate soda, sweet teas, highly sugared
-
coffee drinks, processed fruit juices and alcohol. Instead, drink water. It can help
-
flush toxins from your system. Several studies recommend that women consume 2.8 quarts of
-
water and men consume 3.9 quarts every day.
-
4.Increase your fiber intake. Fiber helps you to cut your food cravings
-
and act as natural appetite suppressant. Also most of the fiber rich foods are low on the
-
fat content
-
Try to eat at least 5 serving of fruits and vegetables per day. Fruits that are high in
-
fiber include apples, bananas, strawberries, citrus fruits, prunes, pears and tangerines.
-
Switch to whole grain or whole wheat bread. White bread is low in fiber.
-
Switch to a high fiber cereal or oatmeal for breakfast. Some cereals that are high in fiber
-
include Raisin Bran, Cracklin’ Oat Bran, Grape-Nuts, All-Bran and Fiber One.
-
Make sure to include peas, beans and legumes in your diet. Foods that will help you add
-
these to your meal plan include: lentil soup, bean burritos, chili with beans, split pea
-
soup, 3-bean salsa, and refried beans. Switch from regular pasta to whole wheat pasta,
-
and from white rice to brown rice. Choose high fiber snacks, such as popcorn
-
or whole grain crackers, instead of candy bars or other high-fat, sugary foods.
-
5.Increase Your Metabolism – Eat 5-6 small meals every 2-3 hours daily. It has been scientifically
-
proven that by eating frequently, you will raise your body’s natural metabolism. That
-
means your body will burn more fat naturally. And You become a fat burning machine all day
-
long.
-
6.Eliminate processed foods. Such as burgers and Pizza, cakes, pastas,
-
and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that
-
your blood sugar levels are kept even and you have plenty of energy.
-
7.Don't eat at nights. At nights the body prepares itself for sleep
-
and it naturally begins to slow down. So you are more likely to gain weight when you eat
-
at nights because your metabolic rate slows down and you are no longer active so you don't
-
burn many calories. So avoid eating food after 9 pm.
-
8.Exercise Everyday. Do aerobic exercise four to five days a week.
-
Several studies show that aerobic activities cause your metabolism to stay at an elevated
-
level for a period of time after you have finished exercising.
-
9.Running (link) running Every day is best, but try to run at least 3-4 times a week.
-
If you are lacking motivation, join a running group or ask your friend.
-
10.Bicycling Get out and ride a bike, but remember to pedal
-
fast. Riding your bike around the track, or on a dirt track in your neighborhood, can
-
burn as much as 500 to 1,000 calories an hour.
-
11.Squats. Do about 2-3 sets of 20-30 repetitions. These
-
are important because they target the buttocks and leg muscles. These are the largest muscles
-
in our bodies.
-
12.Jumping rope. can be a fun exercise and extremely efficient
-
in not only helping you to lose weight, but to give you coordination, build your leg muscles,
-
and help your cardiovascular system. 13 and finaly .Stay Motivated. And Measure
-
Body Fat. Every 2 weeks using a fat caliper Shoot pictures of yourself every 2 weeks:
-
front, back & side. The side pictures will show the most change.
-
And If you are seriously looking for a fast and natural weight loss solution,then I recommend
-
you to click the link in the description or go to the short link www.serious-fitness-programs.com/weightloss
-
And If you like this video please give it a thumbs up and subscribe and share it with
-
your friends on facebook and twitter and if you don’t like it please comment why ! .thank
-
you for watching and see you next time and share it with your friends on face book
-
and twitter and Thank you for watching and see you next time
