Summer is around the corner and it is time for bikini season. It’s time to shed the winter fat and get back in to swimsuits, bikinis, and tank tops. If you are wanting to lose weight fast without making a lot of dramatic changes, I’ve got the perfect easy weightloss tips and tricks for you. Here is 30 ways to burn 300 calories, without having to diet, exercise, or make any extreme changes to your lifestyle.
Remember: One pound of fat is 3500 calories.
The goal is to lose fat and keep lean muscles.
Burning calories is an essential part of losing weight and being in shape. As long as you burn more calories than you consume, you will lose weight. It’s as easy as that. Getting in shape isn’t about making huge changes to your daily life; it’s about making a series of smaller changes.
30 Ways to Burn 300 Calories
1. Sit Up Straight
When you sit up straight, you engage your core, strengthening your abdominal and back muscles. You will also look taller and leaner as well.
2. Eat Breakfast
Studies show making breakfast a daily habit can help you lose weight – and keep it off. Eating breakfast kick starts your metabolism and it triggers your body to start burning fat. “People skip breakfast thinking they’re cutting calories, but by mid-morning and lunch, that person is starved,” says Milton Stokes, RD, MPH, chief dietitian for St. Barnabas Hospital in New York City. “Breakfast skippers replace calories during the day with mindless nibbling, binge-ing at lunch and dinner. They set themselves up for failure.” Read more at about the benefits of breakfast here.
3. Don’t Peel Your Fruits And Vegetables
The peel of the fruit and vegetables are often also the most nutritious part. Plus you will also get more fiber, which will keep you full longer.
4. Chew Your Food
Chewing your food helps you truly taste the food, causes you to eat slower, and also helping you feel fuller. It take your brain about 20 minutes before it is able to register from your stomach that you are full. Secondly, it uses bits of energy, so you’re burning as you eat. Try to aim to chew 20 times and set your fork down in between bites.
5. Drink More Water
Drinking the right amount of water can easily save you 300 calories. Water boosts metabolism, so your body burns calories continuously. Most of us have trouble knowing the difference between being thirsty and hunger. Often times, we mistaken thirst for hunger. Instead, drink a cup of water when you think you’re hungry and see if the “hunger” goes away. When you are dehydrated, your metabolism also decreases. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. You should drink half your body weight in oz. This is usually around 8-10 cups a day.
6. Get More Sleep
Getting fewer than four hours of sleep over an extended period of time slows the metabolism. There have been several researches showing how lack of sleep triggers and increases production of Ghrelin, the hunger hormone. Most experts recommend aiming for between seven and nine. To find out what your body needs, go to bed one weekend and don’t set the alarm. Wake up naturally. The hours you slept is how many hours you need to sleep each day.
7. Eat 4-5 Small Meals
Smaller meals are easier for the body to digest and helps increases your metabolism.
Relaxing feels so good, but it’s also good for your waistline. When you are stressed, your body releases cortisol, which causes more calories to be stored as fat, especially in your abdomen. Research also shows chronic stress is tied to an increase in appetite. Finding an effective way to reduce stress not only makes you happier, but it also makes your waistline smaller too.
Download your FREE “30 Ways to Burn 300 Calorie” Report. Just tell me where you want me to email your free report.
Should you post your #weightlossjourney on Facebook, Instagram and social media? Many experts believe Facebook & Instagram could ruin your diet and weight loss. The stress of judgement from so called “friends” on these social media sites can cause people trying to lose weight to rebound with stress eating. When you make an announcement of social media about dieting, You are inviting people to make comments and judgment.
When these comments are supportive and positive, it can be very inspiring. Just like you feel good when someone notices you’ve lost weight, positive comments can be uplifting. The danger is many people may not be as kind, or can be perceived as hurtful, even if they didn’t mean it.
DIETING PROBLEMS VIDEO:
WHY FACEBOOK MAKES IT WORSE
When you put things on social media, people who are your friends may say things like, “How’s your diet going?” Something as simple as that statement can cause a negative reaction for many people who are trying to lose weight. If you are struggling with weight loss and haven’t seen huge results, this can be very demotivating.
Even something as innocent as “How’s the diet going?” could lead to feelings of depression if you are struggling with results or had moment of breakdown and eaten a bad meal. Because many of us are stress eaters, this can cause a spiral of stress eating behavior. Feelings of depression and worthlessness are common after as stress binge eating.
On the other hand, other people say putting their weight loss progress on social media helps with weight loss motivation. It holds them accountable and keeps them inspired to stay on track because it forces them to keep their word.
Here is my take on it. If you are going to put your weight loss progress or announce it on social media, look for a closed group of people who are on your same weight loss journey. Some social media sites like Instagram, where you have more privacy with your profile may be a low stress way to connect with others without judgement. The best success I’ve seen with social media is to connect with people who are on the same path as you. Even more so, if you can find a group of people in real life who share your weight loss goals and fitness goals, you can motivate and push each other and you will get better results then social media. It’s why workout partners are so effective. It keeps you accountable and you have someone to share your struggles and successes with.
What has been your experience on social media? I’d love to hear your thoughts and stories. Please share with us in comments.
I am always taking about building lean muscles in my workout videos, but today, I want to share with you the benefits of lean muscles. The reason why you want to have lean muscles is to increase your metabolism. Muscles consume more calories than fat. One pound of muscle burns about up to 6.5 calories per hour. Muscles burn 5.5 times more calories than fat tissues, which burn about 1.2 calories per pound per hour. If you work out, a pound of muscle can consume up to 10 calories per hour!
In fact, if you were to convert 5 pounds of fat to 5 pounds of muscles, you would burn 230 calories doing absolutely nothing at all. Muscles need calories, which is a form of energy, in order to sustain it. Therefore, the more lean muscles you have, the faster your metabolism becomes. The problem is, most people turn to dieting when they are trying to get in shape. Dieting actually causes you to lose lean muscles, which slows down your metabolism. Find out what you need to do instead of dieting in this , short video.
Muscles Burn Calories
In addition to increasing your metabolism, lean muscles also add shape and firmness to your body. Lean muscles also helps minimize cellulite and dimples on your legs and thighs by decreasing overall fat and firming up the muscles. Want a butt that makes Jennifer Lopez jealous? You can reshape your body simply by adding lean muscles where you desire it. It doesn’t matter what age you are or if you have ever worked out before. Your body is an incredible machine that is resilient and you will see results from working out in as little as a few days!
One of my favorite tricks before going out on a date or to an event is to do a mini workout before I leave. If I am wearing a short dress, I will do some squats to get a “pump” to my legs, giving them more shape and definition while firming them up. If I am wearing a sleeveless shirt, I will do a quick set of pushups and dips to tighten up my arms and upper body. It is a simple trick that will give you an instant boost of confidence!
P.S. If you are looking to get in shape quickly & be healthier at the same time, check out my beginner’s guide to weight loss video. I’ll go over step by step what you need to do so you can reach your weight loss goals. ❤
“Remember, being fit and healthy is a marathon, not a sprint. And I am here with you every step of the way.”
Hi Healthy Living Junkies! This is Annie and Andrea, and we have a great upper body workout that will tone up your arms! It is short, sweet and will get your arms on fire! It is inspired by the Catching Fire Movie with Jennifer Lawrence. It’s perfect as we gear up for warmer seasons, with tank tops and spaghetti straps around the corner. This workout is designed to tighten and tone your arms so you are summer ready!
Catching Fire ❤ Tone Your Arms Workout
30 seconds/ 10 second rest – 3 rounds
Bicep Curl w/ Toe Tap
Concentration Squat Curls (one on each side)
How’s the arm workout? Are your arms on fire yet? Tell us in the comment section! =)
I know you hear out of information out there on carbs. How can you tell what’s good carbs vs bad carbs? Simple. If it can sit on the shelf for a long time, it is probably a bad carb. Things like cookies, candy, muffins, refined pasta, refined cereal, are all bad carbs. Why should you eat good carbohydrates? Good carbohydrates keep you fuller because it is filled with fiber as well as tons of nutrition including vitamins, minerals, and antioxidants. Some even have cancer fighting properties too!
How can you tell if something is a good carb? It is usually fresh, not processed and does not come in a package. The exceptions to the rule are whole grains, whole grain bread with more than 3-5 g of fiber per serving, and whole grain cereal or oatmeal. Look out for “fake healthy foods” such as a “healthy bar” with added in fiber. The best types of good carbs comes from fresh vegetables, fresh fruits, and complex starches. Learn more about good carbs in this video.
Good carbs can also help with weight loss by boosting your metabolism. Love bread? Here is one my favorite healthy whole grain bread. It is dense and filling and has lot of fiber to keep you full and satisfied.
Click here to check it out what types of food you need to eat to lose weight quickly and keep it off.
What are your favorite good carbohydrates? Put your comments below and share with me!