The tips to lose weight

1. drink water in the morning

Did you know that you can lose weight drinking water? Drinking water to lose weight is one of the easiest things you can do to support your weight loss efforts. Studies have shown that drinking water raises your metabolism, and improves your fat burning rate.And if that wasn’t awesome enough, drinking water before a meal can also help you feel more satisfied and eat less. Drinking water helps with water weight loss, reducing bloating.So if your goal is to lose weight, drinking water for weight loss is a smart move.I recommend drinking a 16 ounce (500 ml) glass of water before you eat as an easy habit that will pay off long term.If you find yourself snacking more often try, drinking a large glass of water in lieu of snacking. You can lose weight drinking water because it will fill you up and ward off those snack cravings.

2. Small meals

Each small meal for weight loss should contain 2 to 4 ounces of lean protein, 1 or more cups of fresh vegetables, about 1 to 2 teaspoons of healthy unsaturated fats and 1/2 cup of whole grains or starchy vegetables. Fresh fruit can stand in at one or two of the five meals for the fresh vegetables. The exact amount you eat at each meal depends on your daily calorie quota.Sample mini-meals could consist of two corn tortillas wrapped around chicken breast topped with 1/4 of an avocado and shredded lettuce; Greek yogurt topped with blueberries and walnuts; a bowl of oatmeal with milk, almonds and strawberries alongside scrambled egg whites; 100 percent whole-wheat toast topped with sliced deli turkey, avocado and spinach leaves; 2 cups of leafy greens topped with a few ounces of sliced flank steak, grape tomatoes, bell peppers and sunflower seeds; a smoothie made with spinach, coconut milk, 1/2 of a banana, berries, flax meal and whey protein; or steamed tofu over quinoa with stir-fried vegetables.Each small meal for weight loss should contain 2 to 4 ounces of lean protein, 1 or more cups of fresh vegetables, about 1 to 2 teaspoons of healthy unsaturated fats and 1/2 cup of whole grains or starchy vegetables. Fresh fruit can stand in at one or two of the five meals for the fresh vegetables. The exact amount you eat at each meal depends on your daily calorie quota.Sample mini-meals could consist of two corn tortillas wrapped around chicken breast topped with 1/4 of an avocado and shredded lettuce; Greek yogurt topped with blueberries and walnuts; a bowl of oatmeal with milk, almonds and strawberries alongside scrambled egg whites; 100 percent whole-wheat toast topped with sliced deli turkey, avocado and spinach leaves; 2 cups of leafy greens topped with a few ounces of sliced flank steak, grape tomatoes, bell peppers and sunflower seeds; a smoothie made with spinach, coconut milk, 1/2 of a banana, berries, flax meal and whey protein; or steamed tofu over quinoa with stir-fried vegetables.

3. Let's play skipping

 A few examples how to make skipping a more effective cardio exercise  for weight loss – As I mentioned earlier, you can do singles and play with the intensity (tempo) or the timing (longer sets, shorter rests) or with both.– You can do single-leg skipping,  high steps (alternate the legs with high knees), skiers’ jumps (feet together, knees bent and jump an inch to the left and an inch to the right)– When you mastered the singles, you can try double-unders or triple-unders – that means you have to jump a little bit higher and make the rope move faster so the rope passes 2 or 3 times per jump.– Do high intensity intervals e.g. 30 seconds fast skipping, 10 seconds slow skipping or rest, 6 times. You can try the Tabata protocol, which means 8 rounds of 20 seconds exercising, 10 seconds rest. E.g. 20 sec double-unders, 10 sec slow singles or rest.–  You can add not only skipping variations but burpees, wallclimbers, push ups, pull ups, etc to your skipping workout.Have fun with your skipping workout and the weight loss results will roll in real soon!A comprehensive skipping plan for weight loss is now available in the . This plan provide a daily instruction of how you need to skip to boost your weight loss goals. Stay tuned…source : http://watchfit.com/weight-loss/tips/how-effective-is-skipping-for-losing-weight/

4. Jogging in the afternoon

If you increase the duration of your jogs to 30 minutes, you'll burn an average of 223 to 298 calories each time. Alternately, if you increase your pace to 5.2 miles per hour, you can burn, on average, 223 calories in 20 minutes. At a pace of 6 miles per hour, you can burn 248 calories in 20 minutes.Burning an average of 250 calories each exercise session will help you shed a pound of fat in 2 weeks instead of 4, if you make no dietary changes.You can halve that time by cutting 250 calories off your daily diet. This could be a small change such as passing on dessert. Make bigger changes to your diet, such as eating more fresh vegetables and avoiding sugary beverages and fast foods can help you shave several hundred calories off your daily diet.If you created a daily caloric deficit of 700 — 250 calories burned jogging and 500 calories cut from your diet — you could lose a pound of fat in only five days.

source: http://www.livestrong.com/article/423334-how-to-lose-weight-jogging-for-20-minutes/

5. Sleep under 11.00 pm 

             

5 am : Wakeup 5-6 am: breakfast and homework 6-7 am: gym 8 am – 4 pm: on campus taking classes, teaching classes, holding office hours, doing homework 4-6 pm:dinner and grading 7-11 pm: working the sports desk at a newspaper 11pm – 5 am: sleep