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February 22, 2020 3 min read

You've been trying to kick that extra 10 pounds for longer than you can remember, and it feels like you have tried everything to accomplish it....with little success. It's a common scenario for a lot of people, so don't be discouraged!

We've put together a list of the top 5 proven ways to lose weight, so give it a read and put these tactics into your day-to-day life and watch the pounds fall off!

1. Drink lots of water!

This tip is about as common as your mother telling you to eat your vegetables when you're a kid, but often the most overlooked. You know you need to do it, but you avoid it like the plague - you're not helping yourself reach your goals any sooner!

The golden rule is 8 eight ounce glasses per day. It's better known as the 8x8 rule. This comes out to 1.9 litres of glorious H20, which can seem like a lot, so feel free to add a BCAA Supplement such as ANS Performance Quench BCAA in your bottle to add flavour and boost recovery.

Pro tip - Slam back 1 glass of water before every meal to help you feel fuller faster and to help you avoid overeating.

2. Replace refined carbs with complex carbs

Refined (simple) carbs are foods like white rice and white bread. They are mono or disaccharides, which means they are simple sugars with only 1-2 bonds. Your body can break these down very quickly and if they do not satisfy your hunger as effectively as complex carbs.

Complex carbs on the other hand are things like vegetables and whole grain pasta. They are made up of 3+ bonds, which take longer to digest and tend to carry a lot more fibre to help you feel fuller longer. Not to mention, snacking on broccoli rather than a PB&J sandwich on white bread will pack a lot more antioxidants and vitamins to boost your overall health.

3. Eat your fruit in the morning

Most fruits are considered super foods due to the high amount of nutrients they pack per gram. However, a downfall of a lot of fruits is the high simple sugar content they contain. As mentioned before, if you don't burn off these sugars they will be converted and stored as fat.

By eating your fruit in the morning you are giving yourself the whole day to burn off the sugars that come with it. As a rule of thumb just try to get your daily fruit down the hatch before 2pm!

Alternatively check out a greens supplement such as the NovaForme CytoGreens!

4. Don't be a Cardio Queen

We've discussed it before here (see #6), but the main takeaway point is that you will burn more calories lifting weights or doing HIIT in an hour than you will by riding the elliptical for an hour.

In fact, after doing a resistance workout your body continues to burn calories long after the workout ends - you don't get the same benefit from a strictly cardio workout. Cardio is important and it is great for your overall health, but it can't be the only thing you do to lose weight!

5. Record everything you eat and plan your workouts

It's never been easier to record every calorie that enters your body in a day. There are more health and fitness apps out there than you can count on 2 hands, and the best part is most of them are FREE! The most popular one is MyFitnessPal and it is available on all major smartphones + online, so there is no excuse to miss your recordings.

By recording everything you eat you will keep yourself accountable, and it will allow you to better understand the caloric and nutrient values of the foods you are eating.

In addition to recording your diet, you should pre-plan your workouts and write down exactly what you are planning on doing that day - before you step foot in the gym. This helps prevent you from getting half way through your workout and calling it quits early. Having your workout written down holds you accountable and can act as your own personal trainer!

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