Archive for the tag: ways

9 Ways to Easily Lose Weight While Sleeping

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Most of us are looking for a simple yet effective way to lose weight for good with no effort. It turns out you can lose weight while sleeping as long as you follow some secret tips that actually work. In case you were looking for a super easy weight loss technique – here it is.
An American Journal of Clinical Nutrition study found that well-rested people burn 20% more calories after eating than those who don’t get enough sleep.
Have a shake with about 30 grams of protein before heading to bed. That’ll be enough for you to lose weight, all while catching some z’s. During deep sleep, our brain puts out a growth hormone. If you eat late at night, that growth hormone stores the food in your system as fat instead of fuel. And there you go, a few more inches around the waist that you never asked for.
Consuming alcohol close to bedtime will make your body metabolize the alcohol during your sleep. This process will keep you from achieving a state of REM sleep, which is when your body burns the most calories at night.
Exercise gets the heart pumping and wakes the body up, making it difficult to achieve a good night’s rest if you work out before you go to sleep so do it in the morning.

Music:
https://www.youtube.com/audiolibrary/music

TIMESTAMPS
Drink a protein shake before heading to bed 0:39
Have small dinners 1:14
Avoid alcohol 2:01
Set yourself a consistent bedtime 2:45
Avoid exercising before bedtime 3:47
Turn off all bedroom electronics 4:34
Turn down the thermostat 5:44
Sleep in complete darkness 6:14
Sleep naked 7:04

SUMMARY
-Protein aids in muscle repair, and the more muscle mass you have, the more calories you burn when you’re sleeping.
-Eating smaller portions allows you to eat exactly the amount of food you need, as opposed to leaving the table feeling like you’re about to explode.
-A glass of wine with dinner is okay but don’t consume any alcohol within three hours before bedtime. That way, you’ll get some good-quality and calorie-burning sleep.
-Setting a consistent bedtime and getting the right amount of sleep, which is about 7 to 8 hours, helps the body burn more fat.
-Do your exercises in the morning, since physical training wakes the body up. Plus, it’ll help you kick-start your day and keep you energized throughout it.
-Your devices are keeping you from sleeping and your body from burning fat. Turn them off at bedtime and get some shuteye.
-Sleeping in cooler temperatures enhances the body’s storage of brown adipose tissue, which helps burn fat stored in the belly by keeping us warm.
-Sleeping in complete darkness assists your body in producing melatonin that aids in the production of brown adipose tissue that keeps us warm and burns belly fat.
-Without clothes, your body stays cool, which, as we mentioned before, also helps you burn more calories while resting.

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10 REAL Ways to Speed Up Weight Loss

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10 REAL Ways to Speed Up Weight Loss

These are 10 real ways to speed up weight loss. Learn how to lose weight fast with the fastest methods to burn fat. You’ll learn workout & diet plans to lose weight faster than ever.

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TIMESTAMPS:
#1 Way to Speed up Weight Loss: Carb Cycling 0:24
#2 Way to Speed up Weight Loss: Less Calories 2 Days Per Week 2:45
#3 Way to Speed up Weight Loss: Extended Fast 3:31
#4 Way to Speed up Weight Loss: Eat Salad or Green Veggies Before Each Meal 4:35
#5 Way to Speed up Weight Loss: Apple Cider Vinegar 5:39
#6 Way to Speed up Weight Loss: Green Tea 7:01
#7 Way to Speed up Weight Loss: Long Duration Cardio or HIIT after workout 7:56
#8 Way to Speed up Weight Loss: More Aggressive Diet Plan 8:50
#9 Way to Speed up Weight Loss: Getting More Sleep 10:03
#10 Way to Speed up Weight Loss: Being Consistent 10:48

Most people that need to lose weight want to find the magic pill that’ll make them drop the pounds off the scale as fast as possible with the least amount of work involved. Unfortunately magic pills don’t exist and losing weight does require effort, but there really are things you can do to speed up your fat loss, so In today’s video I want to go over 10 real ways that will allow you to lose weight at a faster rate. Let’s start first with one of the simplest ways especially for beginners and that’s carb cycling. Carb cycling was one of the first diet approaches that I used to successfully drop body fat. The great thing about carb cycling is that it’s a very easy way to lose weight fast without giving up carbs altogether. The best way to set up a carb cycling plan would be to include high carb days, low carb days, and no carb days. The high carb days would allow you to enjoy more of the types of carbs that you enjoy. When setting up a carb cycling diet your protein and fat macros remain pretty much the same while carbohydrates get manipulated day to day. Since protein and fat macros stay the same on all the days your calories will be significantly lower on your low and no carb days.This is why many people use their high carb day as a reefed day and this makes the plan easier to stick to because every third day you’re able to satisfy your cravings for things like rice, pasta, and bread. Even though your calories may wind up being higher than maintenance on a refeed or high carb day it should balance out with your low and no carb days to create a substantial deficit. Definitely substantial enough to help you deplete your glycogen stores, lower overall insulin levels, lower total weekly calories, and lose body fat. Keep in mind that even on high carb days you still want to try to stick to clean healthy options. Options like brown rice, yams, sweet potatoes, ezekiel bread, and brown rice pasta will be better for your blood sugar, as well as your insulin levels assisting you with the weight loss process. To set up a carb cycling diet you first want to find out what your normal daily macronutrients should be at for cutting. You can use my calorie calculator that I have linked up below to do just that. And then you want to work on creating an overall deficit over the course of every 3 days. For example if you know that normally you’re supposed to have 2000 calories per day to lose weight, you might allow yourself 2500 calories on your high carb day, 1800 calories on your low carb day and only 1500 calories on your no carb day. Again keeping protein and fat consistent throughout all 3 days. Even though you would allow yourself 500 extra calories on your high carb day…over the course of three days you’ll wind up with less calories than if you simply had 2000 calories each day. The next way to speed up weight loss is to simply incorporate two days per week with significantly less calories. This is also known as a 5:2 dieting approach and it’s considered a form of intermittent fasting. On your two fasting days you would want to take in under 500 calories per day. You can have your fasting days on two back to back consecutive days such as on a Wednesday and Thursday, or you can have them on two separate days of the week. The results should be the same. Not only does this help you decrease your total calories for the week, but it also allows you to lower your blood sugar and increase insulin sensitivity further helping you burn fat faster. Many people love splitting up their diet like this because it allows them more freedom throughout the week. Since we’re on the topic of fasting the next way to speed up weight loss is with

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Studies:

175 Obese participants apple cider vinegar study:
ncbi.nlm.nih.gov/pubmed/19661687

Green tea 3-4% extra calories burnt study:
ncbi.nlm.nih.gov/pubmed/10584049

Adaptive thermogenesis study:
ncbi.nlm.nih.gov/pmc/articles/PMC3673773/

Sleep deprivation and fat loss:
news.uchicago.edu/story/sleep-loss-limits-fat-loss-study-finds
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9 Ways to Lose Weight for Super Lazy People

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9 Ways to Lose Weight for Super Lazy People

Many of us want to get the perfect body for the summer, but not so many want to go through dieting or an extensive workout. If you wanna skip on the gym and still lose those extra pounds quick and effortlessly, then you’ll like what we have in store for you – the totally unexpected secret super effective tips to lose weight that’ll work for even the laziest people.
A lot of us have pretty much zero self-control when it comes to having a plate of delicious food in front of us. A surprising way to set your limits is to tie a ribbon around your waist before every meal. When you feel it becoming too tight, that’s the signal for you to stop eating.
Whenever you’re putting together a healthy menu for yourself, you shouldn’t forget about beverages. And don’t worry about just drinking water or sugar-free stuff. All you have to do is drink what you like from a tall glass.
Researchers from England’s Loughborough University have made a very interesting discovery: hot water doesn’t just help you relax, it can also make you lose weight.
Try subscribing to healthy diet groups on social media. They can give you some scrumptious ideas and inspire you to diversify your menu.
It might sound strange, but even your place at the table can make a difference when it comes to your weight. It’s pure logic: when you sit at a table surrounded by extremely tempting foods, it’s almost impossible not to eat them. But if you sit at the end of the table, you’re likely to skip out on certain foods simply because they’re harder to reach.
Another great way to trick yourself into eating less is to cut your food into small pieces. This will give your brain the impression that there’s more on the plate than there actually is. Thanks to this, you’ll feel full much faster and won’t overeat.
You’ll really like this discovery from Carnegie Mellon University: scientists there claim that an imaginary lunch helps us eat less in actual life.

Music: In Every Way – Freedom Trail Studio
https://www.youtube.com/audiolibrary/music

TIMESTAMPS
Tighten your belt 0:24
Drink from tall glasses 1:00
Eat with a timer 1:47
Take hot baths 2:28
Always keep a bowl of fruit on the table 3:00
Sit at the end of the table 3:37
Do something rewarding before eating 4:19
Cut food into small pieces 4:58
Use your imagination 5:28

SUMMARY
-Just tie a ribbon around your waist before every meal. When you feel it becoming too tight, that’s the signal for you to stop eating.
-We pour 20-30% less liquid into tall thin glasses than we do short ones, so drink what you like from a tall glass.
-Whenever you’re about to sit down to a meal, set a timer for 20 minutes and try to eat slowly.
-Hot water doesn’t just help you relax, it can also make you lose weight. Plus, your blood sugar levels decrease by 10%.
-When you constantly see healthy foods, you program yourself to eat healthier.
-If you sit at the end of the table, you’re likely to skip out on certain foods simply because they’re harder to reach.
-If you’ve decided to follow a healthy diet and be more conscientious about what you eat, try to do something nice before having a meal.
-Cutting your food into small pieces will give your brain the impression that there’s more on the plate than there actually is.
-An imaginary lunch can help you eat less in actual life. There’s no harm in daydreaming about mouth-watering meatballs, donuts, or soft chocolate chip cookies.

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14 Easy Ways to Lose Weight Fast With No Much Effort

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How to lose weight fast and get rid of belly fat? 14 scientifically proven tips to help you stay healthy with the least amount of effort. They’ll help you keep your body slim, healthy, and attractive for many years to come.
The Internet is home to countless tips on how to slim down and get fit, but let’s be real here, most of them are easier said than done! That’s why we’re bringing you a list of the most effective yet effortless things you can do to shed those unwanted pounds.

Stop counting calories 0:35
Fill up half your plate with vegetables 1:18
Eat what you want and when you want 1:55
Use the “rule of 2 bites” 2:48
Start your day with protein 3:24
Walk for 2 minutes every hour 4:12
Never eat snacks straight from the bag 4:54
Use the “rule of 10 minutes” 5:32
Go for big meals 6:09
Reduce your daily sugar intake to 6 teaspoons 6:48
Be selfish 7:23
Move your desk closer to the window 7:51
Drink warm beverages 8:27
Don’t brush your teeth after eating 8:59

SUMMARY
– Stop torturing yourself with numbers and start paying more attention to the quality of your food. A 20-year study by the Department of Nutrition at the Harvard School of Public Health showed that processed foods and sugary drinks cause the biggest weight gain.
– Speaking of high-quality unprocessed foods, make it a daily habit to put a lot of fruits and vegetables on your plate. They’re great sources of the fiber, water, and useful nutrients your body needs.
– The worse thing about dieting is the restrictions, especially when we have to give up our favorite foods. However, it’s actually proven that depriving yourself of something only makes you want it more.
– if you struggle to control yourself when you’re eating your favorite junk food, then just trick yourself into eating less with a simple method called the “rule of 2 bites”. It goes like this: take one bite of your food, drink a whole glass of water, and then bite once more. 
– If you have an insatiable appetite and always seem to feel hungry, then you need to make protein your best friend. Protein reduces your body’s levels of ghrelin, AKA the “hunger hormone”.
– If your job requires you to sit a lot, make it a rule to get up and walk around for a minute or two every hour. Experts at the University of Utah Health state that it can help offset the health hazards that come with sitting for long periods of time.
– We love the convenience of having our snacks in a nice pre-packaged form, but it’s no secret that we all are capable of downing that whole bag of chips, cookies, or candy in one sitting. 
– Anytime you feel like eating something unhealthy, gives yourself 10 minutes to think about it. If after those 10 minutes, you still feel like it’s a good idea, go for it!
– Large portions of foods containing a lot of water are a great way to avoid overeating. For example, a big bowl of salad will fill your stomach much faster than a handful of nuts.
– Other than obviously being bad for your teeth, too much sugar in your diet also increases your risk of developing type 2 diabetes.
– Dietitian Ann Fletcher recommends putting yourself first and caring about yourself and your own body.
– Scientists conducted an interesting study examining the impact of daylight exposure on the health of office workers.
– Warm beverages decrease the amount of metabolic waste in your body, which actually slows down the aging process! Get into the habit of drinking a cup of hot tea or a glass of warm water 30 minutes before every meal.
– Specialists just don’t recommend doing it right after eating. Wait for at least 30 minutes, and then go for it!

Do you have any tips of your own on how to stay fit? Leave them in the comments below!

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15 Simple Ways to Lose Weight In 2 Weeks

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Are there any ways to lose weight besides diet and exercise? There are many tricks that can help you lose a bit of excess weight in just 2 weeks. We’re going to share with you 15 tips that can help you get rid of excess belly fat. Most people don’t even know about these tricks!

Science proves that people burn less fat when they sleep during the day and are active at night. A group of researchers from the University of Colorado studied 14 healthy people for 6 days.
During the first 2 days, subjects slept during the night and didn’t have daytime naps. Then they changed their sleeping patterns to imitate owls’ sleeping schedules. It turned out that when people took a nap, their metabolism worsened since their biological clocks didn’t completely flip to fit their schedules.

TIMESTAMPS:
Avoid sugary drinks 1:01
Drink green tea 1:28
Hide unhealthy foods 1:47
Brush your teeth more often 2:20
Laugh more! 2:57
Drink more water 3:36
Follow the 2.5-minute rule 4:15
Eat less but more often 4:57
Remove the bright blue light from electronic displays 5:36
Stop counting calories 6:20
Let cool air into your bedroom 6:58
Forget about daytime sleep 7:37
Once a week, break your diet deliberately 8:20
Get rid of stress 8:52
Get plenty of sleep 9:20

#loseweight #weightlosstips

Music by Epidemic Sound https://www.epidemicsound.com/

SUMMARY:
– When your sweet tooth kicks in, you’re often tempted to chug a can of soda or some fruit juice. However, if you’re determined to lose weight, this sugary addiction must stop.
– According to Dr. Margriet Westerterp-Plantenga of Maastricht University, drinking green tea may help because it’s loaded with antioxidants called catechins, which enhances its fat-burning capabilities.
– According to a study by scientists at Ohio State University, you crave unhealthy snacks more when they’re within your reach.
– Brushing doesn’t only clean your teeth! It can also help in the fight against excess weight if you brush during the day.
– Sincere laughter uses about the same amount of energy as walking since it involves different muscles, especially abdominal ones.
– The thing is, 5–30 seconds of hard exercise during a workout (for example, speeding up while riding a bike or running on a treadmill) with 4-minute breaks may increase your metabolism, and you’ll burn an extra 200 calories.
– When you eat frequently, you let your body know that there’s no need to accumulate fats. When we skip a meal, we send the opposite signal — and we tend to eat more.
– Anthropology at Kyushu University showed that bright light confuses our brain, which then stops producing melatonin. Our metabolism is tightly connected to our sleeping patterns and the amount and quality of our sleep.
– Nutritionists recommend that you stop focusing on calories and pay more attention to the quality of the products you eat since not all calories are equal.
– Сool temperatures in a room influence brown fat (a fat layer that protects the body from freezing). As a result, it splits white fat and burns chemical energy to create heat.
– Science proves that people burn less fat when they sleep during the day and are active at night.
– According to a study from Ohio State University, stress slows down our metabolism. What’s more, when we’re stressed out, we tend to eat more greasy, sweet, and salty foods.
– A healthy 8 hours of sleep (from 10 PM/11 PM to 6 AM/7 AM) contributes to great metabolism. It can also help you get rid of unwanted belly fat.

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Tips To Lose Weight In A Month – 4 Ways to Easily Melt Away Lbs Of Stubborn Body Fat Lightning Fast!

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If you are struggling with excess body fat that just doesn’t seem like it will ever go away, then these 4 tips to lose weight in a month will certainly help you FINALLY get amazing results! Read on to learn more!

1.) Lower Salt Intake – Getting too much salt can cause a mountain of health problems. As far as fat is concerned, too much salt can cause fat and water retention (which is what gives you that bloated feel and look). What I recommend is to cut your salt intake significantly and if you do add salt to foods, I recommend for you to use sea salt which is much more healthier.

2.) Increase Water Intake – The typical 8 glasses a day is just not going to cut if you want to melt away fat. I recommend for you to get 1/2 your body weight in ounces at the very least. This will speed up your metabolism, flush out toxins and parasites in your body, and will get rid of water weight. As soon as I increased my water intake, I noticed a difference almost immediately!

3.) Drink Green Tea – One of the most guaranteed tips to lose weight in a month is to drink green tea! Green tea is noted as a “super drink” and for a good reason… it has A TON of health benefits too long to list! Green tea really helps with burning off fat since it contains antioxidants. I recommend for you to get 1-2 cups of organic green tea each day for great results.

4.) Skyrocket Your Metabolism – A fast metabolic rate is the surefire way to get easy fat loss. On the flip side, a slow metabolism is a surefire way to RETAIN fat! Therefore, please avoid fad diets (low calorie, low fat, low carb, starvation, etc.) as these types of diets are known to reduce the metabolism.

The best way you can significantly increase your metabolism is with none other than food. If you eat a certain way to trigger the release of your bodies fat burning hormones, this will manipulate your metabolism to soar to the highest peak for very fast results.

These tips to lose weight in a month can have you lose up to 30 pounds in 4 weeks easily, consistently, and PERMANENTLY!

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I lost an amazing 52 lbs. of fat in 2 months using this popular online diet plan… and it all stayed off FOR GOOD! This diet works so well because it is based on skyrocketing your metabolism by eating REAL foods. NO starvation, NO cravings, NO diet pills… just 100% natural and very EASY dieting!

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