As you probably already know, the most important rule of weight loss is expending more calories than you consume. This means that in order to lose weight, you have to change your diet and exercise habits to create a caloric deficit that makes you get thinner. However, a thinner body needs less energy to sustain itself and this means fewer calories burned. As you lose weight, you need less and less food which can make the weight loss process more difficult. Eventually your reduced metabolism compensates the caloric deficit you create by dieting and exercising, and your body reaches a new equilibrium. So if you want to keep making progress, you need to set up another caloric deficit. The last 10 pounds may be a lot harder to shed compared to the first 30, so here are our top 5 tips to help you reach your goal.
1. Power up your interval training: This rule can be applied to any type of workout you’re doing, be it power walking, jogging, or using an elliptical machine. What you need to do is alternate between a moderate effort and a vigorous pace. A 30-minute interval workout helps you burn 20% more calories than if you maintained a steady pace.
2. Burn 30% more calories by combining cardio, which melts calories immediately, and strength-training which speeds up your metabolism over time.
3. Stand up an extra hour each day: Standing only an extra hour a day will burn 100 more calories than if you were sitting. You can do it at work, at home or you could choose walking home instead of driving after your workouts.
4. Eat less meat: Plant-based foods are lower in calories and high in nutrients and fiber, so you’ll feel full without overdoing it. You can find vegetarian sources of protein: lentil soup, a small handful of nuts, or 1/4 cup of chickpeas with whole-wheat pasta.
5. Have an apple before your meal: A study conducted by Pennsylvania State University researchers has showed that diners who had an apple 15 minutes before lunch had on average 187 fewer calories than those who skipped the snack.