Your Guide to Actual Weight Loss-(Lose Weight and Keep It Off)

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5. HIIT or Walk

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Great news ye hater of exercise. You do not need 3 hours of exercise to see weight loss on the scale. Engage in HIIT or High-intensity interval training, which is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time. This is not a gimmick. It has been proven by medical science, that you can do something like 20-30 minutes of HIIT say 3x a week with some weight training in between (which you can also do in a HIIT style) and see far more return on your efforts than if you did that 3 hour long session of stopping and starting and breaking and resting to get through it. Walking also works incredibly well. Walk everywhere. In the office, to the store, to the park, around the park. Walk. Calculate how many hours you spend sitting in a chair essentially totally inactive. It’s probably nearly half your entire waking day or more. You need to keep moving as much as you can even if it’s just back and forth to the water cooler at the office.

6. Deal with your mind

Food gives us nourishment and comfort. People can learn to associate food with being a healer of what ails us in the sense that, when you are angry, depressed, or sad, you know if you eat this entire pizza, you won’t be sad anymore. Like any other addiction—drugs, or alcohol—the feeling is temporary, and will come back if the underlying issues are not solved or addressed. If you don’t deal with you and what’s really going on in your life, no matter how healthy you eat or exercise, you may never be able to combat your real issues that lead you to overeat or get you into a depressive state that can again, add stress and fat to the body.

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