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5 Simple Tips for Staying Fit and Losing Weight

October 26, 2015

1. Drink water

Be sure to drink water throughout your day. Hydration can curb hunger and boost your metabolism. It also helps flush out excess water weight. How much water you need to drink depends on many factors (age, weight, sex, etc.), but on average,  women need about nine 8-ounce cups of water daily, while men require about thirteen 8-ounce cups. Also, trade in your soda and fruit drinks for water – to put things in perspective, a 12-ounce can of coke has 140 calories, while a glass of water has zero.

 

2. Trade sugar and fat for fiber

This will save you up to 300 calories a day! Avoid foods high in fat, sodium and sugar such as: chips, cakes, processed meats, and fried food. Instead, keep your diet full of veggies, fruits, whole grains, lean meat and low-fat dairy.

 

3. Cardio

Try doing 45-60 minutes or more of cardio a day (or at least 3 alternating days a week). This is sure to shed some pounds because aerobic activity uses fat as a primary source for fuel.  Examples of things you can do: running, elliptical training, biking, stair climbing, rowing, and swimming.

Create your cardio routine with the help of our runner apps: 5K Runner & 10K Runner

 

4. Get Enough Sleep

Not getting enough sleep messes with your hormone balance, which affects hunger cravings and your metabolism. When you’re starved of sleep, late-night snacking increases and you’re more likely to choose high-carb snacks.

It is recommend to get 7-9 hours of sleep in order to keep your body healthy and happy.

 

5. Strength training

Strength training stimulates higher levels of Excess Post-exercise Oxygen Consumption (EPOC) than aerobic exercise, which can help increase your metabolism by speeding up your Resting Metabolic Rate (RMR). This will also tone and strengthen your body.

It’s recommended to combine strength training with cardio three times a week in order to look and feel amazing.

Build your strength and get toned with our Squats and Pushups app

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