You\’ve just joined your first DietBet challenge. Now you\’ve got 30 days to lose weight. Here are 10 tips to ensure that you stick with it and walk away a winner!
10 Killer Tips to Win Your DietBet Challenge
1. Start on Sunday.
Research finds that this guarantees the biggest weight loss success. It sets the tone for the week ahead of a hectic Monday. You\’ll have a greater chance of success at your DietBet challenge if you start on a Sunday.
2. Eat 3 meals per day and an afternoon snack.
Space out your three meals over 4 hour period. This helps to keep your appetite satisfied. If you wait too long between meals, you\’ll likely overeat when you finally do.
3. Drink water. Lots of it.
Drinking water increases the amount of calories you burn especially cold water. Drinking cold water increases calories you burn because your body has to do more work to warm it up to body temperature.
Drink a glass of water before meals. Drinking water before meals reduces your appetite. Dieters who drink 500 ml of water before meals lose 44% more weight over a period of 12 weeks, compared to those who don\’t,
4. Get your ZZZs
Sleep 7-9 hours. When you don\’t get enough sleep your body craves energy-dense, high-carb foods causing you to eat more, and usually less unhealthy.
5. Don’t “diet” Eat Clean.
Weight loss is generally 75% what you eat and 25% exercise.
Try to remove the following foods in your daily meals:
- Over processed foods, especially white flour and sugar
- Artificial sweeteners
- Sugary beverages, such as soda and juice
- Foods with chemical additives like food dyes and sodium nitrite
- Foods with preservatives
- Artificial foods, such as processed cheese slices
6. Track your calories burned, and intake with a fitness tracker or app.
Weight loss for most people can be reduced to simple math. For every 3500 calories you burn you\’ll lose 1 pound. This means to drop a pound per week, each day if you eat 2500 calories, try to burn at least 3,000 calories daily.
Use a fitness tracker like Fitbit, and or popular apps such as MyFitnessPal to track your calorie intake.
7. Have a Personalized Workout Game Plan.
Getting a good workout in can help you turn fat into muscle which burn more calories than fat. ChallengeBox looks at your Fitbit activity to give you personalized workout plan based on your fitness goals. Get your Personalized Workout Plan today.
8. Take Walks
Try to get a few short walks per day. Ideally 4 five minute walks during work. Take another 15-20 minute walk after dinner. Breaking up your walking will allow you to achieve small bursts of activity which will burn calories.
9. Have more vitamin C
Aside from boosting your immune system, and being great for your skin, vitamin C can help you shed pounds. If you add 500 mg of it to your day, you burn up to 39% more fat when you’re exercising.
10. Drink Coffee or Green Tea
Coffee (preferably black & no sugar) – Studies show that the caffeine in coffee can boost metabolism by 3-11%, and increase fat burning by up to 10-29%.
Green Tea – It\’s also loaded with powerful antioxidants called catechins, which are also believed to work to enhance fat burning.
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