7 Things To Lose 20 Pounds

Losing weight sounds easy, but we all know the truth. We have all tried the quick fix diets that end with you weighing more than when you started. Here are 7 things you can do to lose 20 pounds quickly and then keep on shedding weight.


CREATE A WORKOUT JUST FOR YOU

Not all body types are the same. Your friend might have lost 20 pounds with a great workout, but that will not guarantee you will too.

Get to know your body and work with an expert trainer to figure out what you want to target first and how to achieve long lasting results.

Spice it up by changing your routine or the type of exercise you do. Summer workouts are not the same as winter workouts. Run, swim, hit the gym, walk or climb. The choices are endless and the right combination for you could be just around the corner.


WORK OUT AT THE SAME TIME

Your body gets used to the routine and will crave exercising if you do it always at the same time.

Best time to workout is in the morning. If you think you are not a morning person, give it a go. It might surprise you.


KEEP A FOOD DIARY

Keeping a food diary is a good idea, but you have to be careful.

It can be very helpful to track what you eat so you can face the reality of what you are putting in your body. We tend to minimize the unhealthy foods we ingest, those tasty treats. Or, beat ourselves up over the smallest slip up.

It is vital that you not go overboard with the diary. It is a way to learn about your body, nutrition and your meals.


CREATE A VISION BOOK WITH HEALTH AND WELLNESS IMAGES

A vision book is a great way to keep you motivated. Unlike vision boards, a vision book can always be expanded.

For example, your first goal might be to lose 5 pounds and work your thighs. Once you accomplish this, you can add new goals with inspirational quotes and images. In the end, you’ll have a great record of the whole process. Whenever you feel unmotivated, you can just look back on everything you have achieved.


MEDITATE

Including meditations into your day will help you lower your stress levels and therefore eat less.

It is a great way to connect with your body and mind. Learn to detect when your stress and anxiety levels go up and what kind of situations and thoughts lead you there.

Getting to know yourself this way helps you achieve your goals.


SURROUND YOURSELF WITH SUPPORTIVE PEOPLE

Having friends and family tell you to try the dessert, or have a tiny piece of cake, it’s hard to say no.

Keep your friends and family in the loop. They can become part of your tribe, as a great support system. Sharing with like-minded individuals is important and will make it that much easier to achieve your goals.


NOURISH AND DETOXIFY YOUR BODY

Learning to maximize your intake of nutrients and minimizing your calorie ingestion (in a healthy manner) will help you lose pounds fast.

Detoxify your body with a few simple tricks. Drink water with lemon juice. Always eat your greens and sprouts.

Toxins will leave your body like never before.

10 Reasons You’re Not Losing Weight

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You seem to be doing everything right. You exercise, you diet but you are not losing any weight. This can be frustrating. Here are 10 reasons why you are not losing weight. Once you are aware of them, it will be easy to get you to your ideal weight!


YOU OVERCOMPENSATE

It’s a simple cycle: you eat healthy; you workout and then you reward yourself with a treat.

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The truth is, you never know how many calories you have worked off with your exercise routine. You might even be undoing it all and putting on more weight.

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It’s important that you reward yourself in other ways, or in a controlled manner.


YOU DON’T SLEEP ENOUGH

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Adding an exercise routine to your busy day is hard. It is common to make that time by sleeping less. Add to that, the extra time to prepare healthy meals and you might be looking at a significant lack of sleep.

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Your body needs time to recuperate from the workout. It needs rest. When you are sleep deprived, your body’s performance is affected. It slows down your metabolism. Your body looks for ways to compensate for the lack of rest, so it craves more food. It needs to fuel itself.

Make sure you get a good night’s sleep.


YOU’RE DRINKING TOO MANY SUGARY DRINKS

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We all like to feel like an athlete when working out. You go out for a run, exercise and drink a fruit juice, smoothie, soft drink or even a Gatorade. You think you are replenishing all the minerals you lost through sweat. That is not what you are doing.

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You are ingesting a lot of sugar and other substances that your body doesn’t need. Athletes need extra minerals because they work out so hard. You are trying to lose weight, to keep fit. All you need is some water with a few drops of lemon (natural!).


YOU’RE EATING LARGE PORTIONS

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You are taking the time to prepare healthy, colorful and fresh meals. But you are still not losing weight.

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Here’s the trick: control your portion sizes. There is no point in putting so much effort in preparing tasty dishes, don’t waste it all. Moderate your portions so you control the amount of calories.


YOU’RE EATING TOO LITTLE

Yes, it seems like a contradiction. Our bodies are very complicated. Here is how it works.

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If you eat too little, your body thinks there is no food around. In order to protect itself, it starts to accumulate all the fat it can. The little fat and all the calories it can get, it will store them.

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Make sure you eat enough.


YOU’RE NOT CONSISTENT

Your body has many defense mechanisms. It always looks for ways to protect itself.

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Everything you eat, or don’t. The exercise you do. All of it sends messages to your body. That is why you need to be consistent. If you eat too little and then too much, you are saying to your body: “Times are tough, there isn’t much food around. Let’s accumulate fat. Here is a lot of food: our opportunity to gather calories in these hard times.”


YOU DON’T VARY YOUR WORKOUTS

Doing the same workout day in, day out is not also boring, but you also lose less weight.

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As you get better and better in the areas you exercise, you get better at them. It gets to a point where you either need to do A LOT of reps, or you need to change the workout.

Target different areas. Vary the sets of exercises so you don’t do the same routine throughout the week. Keep your body guessing.


YOU DON’T NEED TO LOSE WEIGHT

We seem to be obsessed with losing weight nowadays. Yes, there is a problem with obesity in this country. But, what is your ideal weight?

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It is important for you to have a goal in mind. Check with your doctor to see what your goal should be and help you keep track of your progress.


YOUR WEIGHT ISN’T A TRUE REFLECTION OF BODY FAT

Remember that a number might not be what you are looking for. Muscle weighs more than fat. If you are looking to tone your body and shed a few pounds, you might end up gaining a few and still look better than ever.

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Track your measurements and your water retention levels. Make sure you check these no more than once every two weeks. Constantly measuring yourself will only make progress seem slower.


YOU HAVE A MEDICAL CONDITION

There are many reasons why you put on weight and cannot get it off.

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If you have followed a diet and exercised for a while – be honest with yourself! – and have not lost weight, it might be worth checking with a doctor. There are many conditions, hormonal imbalances for example, that could be causing your weight problem.

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Five Exercises You Need To Do To Get That Butt!

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Whether you are going on a cruise to a sunny beach this Christmas holiday or trying to keep your slim summer shape throughout the winter, you absolutely need to include these exercises in your routine!

Just three sets twice a week will get you there. For even better results, combine them with some cardio: 30 seconds of intense cardio and up to 60 seconds of rest at least 5 times per session. Take it slowly at first, as your body gets used to the routine increase the intensity of the workout.

It’s important to concentrate on every movement so you can get the most out of your session and avoid any injuries.

THE SET


STEP LUNGE


This exercise is specifically designed to work out your buttock, thighs and knees.

Know your muscles
Know your muscles

Place one foot on a step and the other a couple of feet behind you. The height difference will increase the intensity of the workout.

Step lunge
Step lunge

Keeping your back comfortably straight, bend both knees. Drop as low as you can and hold. Remember not to move forwards, but downwards.

Move back up and repeat 15 times with each leg.


SINGLE-LEG GLUTE BRIDGE


Lie on your back. Stretch your arms to the sides and bend your knees placing your feet flat on the ground. Now straighten one leg and keeping it raised, lift your hips evenly.

Single-leg glute bridge
Single-leg glute bridge

Do not try to hold before lowering your hips. Remember to point your raised foot towards the ceiling. 15 to 20 reps with each leg should be plenty!


ALTERNATING SUPERMAN


This time, we are lying face down on the floor. Your arms are extended as if you were about to fly off beside Superman.

Contract your glutes. This is very important! Do not force your back, concentrate on your rear and lift your chest off the ground.

Alternating Superman
Alternating Superman

Now we need some coordination: lift your left leg and your right arm, hold the position for three seconds and lower them. Now raise your right leg and left arm.
Do 15 reps for each arm-leg combination.


LOW LATERAL BAND WALK


Yes, we do need a resistance band for this one. Place it around your legs, this can be around both ankles or below the knees. Whatever position is more comfortable for you.

Low lateral band walk
Low lateral band walk

Keeping your back straight and looking forward, hold your hands in front of your chest to keep balanced and take a step to one side. The resistance band should tense. Take 10 steps to one side and then return taking 10 steps in the other direction.


LOW SQUATS


We can try to avoid them, but squats are absolutely necessary for a great rear! Here’s how to get the most out of them.

Your feet should be shoulder-width apart and your hands behind your head. Intertwine your fingers if you feel more comfortable.

Low squat
Low squat

Keeping your back straight (Don’t force it!) and your chest out, lower your hips downwards. Your knees should keep in line with your toes. Ideally your hips should be as low as your knees. If you cannot manage that far without arching your back, don’t worry! You will get there eventually.
Concentrate on your heels to push back up. 15 reps should be more than enough!

 

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