Setting your target to lose more than 100 pounds is definitely a significant step.

Taking a decision to completely transform your life so as to have sound health, as well as happiness, takes plenty of courage whatsoever.

It might be the fact that you have succeeded in losing some weight every now and then, but have not been able to maintain it in the long run.

It can really be a great struggle to make efforts to shed pounds and not being able to do so.

Fortunately, it is possible to get the job done by sticking to a healthy and simple diet regime without any need of performing strenuous workouts or even taking pills on a regular basis whatsoever.

Below we have mentioned some essential tips on how to lose more than 100 pounds with a simple diet.

1. Stay away from pre-packaged food items

It will be a smart idea to stay away from pre-packaged food items given that they usually contain extra fat, additives, and an excessive amount of salt which can be detrimental to your health.

2. Consume whole foods

Examples of whole foods can be nuts, whole grains, fruits, veggies, unprocessed food items, and so forth.

While you cannot consider chicken nuggets to be whole food, chicken breasts surely are.

Also, quinoa and fresh fruits are examples of whole foods, although a fruit-filled pop tart isn’t.

Whole food can aid in weight loss, particularly extreme weight reduction.

Foods having a good amount of nutrients help our system to function properly and this implies that they help to enhance our metabolic rates, elimination, and other essential processes that aid in weight reduction.

While being processed, foods often end up losing their nutritional value.

For this reason, low-fat or low-carb diets which consist of processed food items like sugar-packed yogurts or granola bars do not help us to slim down.

In fact, these foods lack adequate amounts of nutrients that aid us in keeping full.

As a result, you struggle with food cravings and do not succeed in losing weight.

3. Detox from carbohydrates

It will be possible for your system to burn fat effectively by eliminating carbs from your diet for some time.

However, you might need to wait for a while to get the desired results.

The main issue is that certain foods are packed with processed carbs and our system is unable to absorb all those carbohydrates.

In fact, the hormones and insulin in our system might cease to deliver the goods and it might not be possible for our bodies to process the beneficial stuff anymore.

It is likewise related to our gut health too.

This issue can be solved by eliminating carbs from our diet for a specific period of time and this can reverse the effects as well!

Your system will be capable of burning calories effectually as soon as your metabolic rates are restored once again.

It will enable you to control the insulin levels in case you are suffering from elevated blood glucose levels, and your gut health will likewise get the much-needed boost.

Essentially, your system will be able to burn fat slowly but surely in the long run.

Detoxing from carbohydrates will either eliminate them altogether or optin for low-carb food items.

In case it seems that it is not possible for you to spend even a few days eating quinoa and fruits, it will probably be safe not to avoid them altogether.

It will not be a smart idea to binge on your diet due to that.

However, you need to be aware of the fact that you will be able to shed pounds much quicker and this will be only for a short-term period, possibly for just 1 week.

This detox from carbs allows you to shed 8 to 10 pounds on an average every single week.

4. Reduce your intake of alcohol

We tend to drink alcohol along with our close friends while we want to celebrate some occasion or after a rough day.

However, alcoholic beverages are full of calories and they are packed with sugar as well.

Nevertheless, it is essential to bear in mind that apart from being full of calories, alcohol introduces lots of toxic substances into our system.

Although it is known for its stress-relieving attributes as well as antioxidants, excessive consumption of alcohol particularly red wine is not recommended.

In fact, alcohol makes your vital organs malfunction and makes you think improperly as well.

In this way, you will end up making the wrong food choices.

However, consuming just 1 glass of wine will provide you with 100 calories while beer is going to provide 150 calories which do not seem too bad after all.

But, if you are striving to lose more than 100 pounds and drinking alcohol on a regular basis, you will not be able to achieve your target thanks to those additional calories.

Conclusion

Although it will be possible to shed more than 100 pounds by sticking to these above-mentioned diets, you won’t get the results overnight.

In fact, you might be required to wait for weeks or even months to get the desired outcomes.

Let us hope that these surefire tips on how to lose more than 100 pounds with a simple diet will allow you to slim down either sooner or later in the upcoming days and also get the figure that you have always dreamed of.

Superfoods are as close as you can get to magical foods that will help you burn fat quickly and reasonably.

They are called that for a good reason.

They are wonderfully healthy and can be a major contributing factor in your weight loss journey.

Here are the 11 powder superfoods that can increase weight loss and give your health a great boost:

1. Acai Berries

Basically, acai berries are the fruits of Acai palm-trees which grow in tropical regions of Southand Central America.

These berries have an uncommonly high antioxidant content that can help in weight loss and even slow down aging.

This is the reason why even make-up companies have started using this powder in their products.

These berries are also good for your heart as they lower cholesterol.

Consuming acai berry powder will boost your metabolism to keep extra fat from accumulating.

The taste of the powder is actually a huge bonus since these berries essentially taste like blueberries or raspberries.

2. Chia Seeds

Chia seeds are minuscule, to begin with, but are still made into a powder so you can easily add them into your shakes, smoothies, or other foods.

Grown primarily in Mexico, chia seeds contain much fiber which helps with the feeling of being full after eating them.

This keeps you from indulging in snacks that contribute to weight gain.

Chia seeds also slow down the process of sugar absorption into your body.

It also packs powerful antioxidants which increases the levels of heart-healthy cholesterol in your body.

3. Bee Pollen

Bee pollen has already been on the market as a trendy fat burner for quite a while now.

Although all claims made by the marketing companies may not be true, there are some very real benefits of bee pollen concerning weight loss.

Bee pollen aids in weight loss by increasing energy and building muscle mass by adding extra proteins to your system.

You can also add it to your cereal or shakes for some extra crunch.

One important note to keep in mind is that you cannot eat this superfood if you are allergic to pollen at all.

4. Turmeric

Turmeric root-vegetables have astonishing healthy and healing properties, and the powder is often used as a spice.

In some cultures, turmeric is revered as one of the most important components of many medicines and foods.

In case you don’t know already, free radicals present in the body interfere with its healthy functioning.

Turmeric targets these free radicals and decreases their number, hence boosting metabolism.

Turmeric powder is the perfect addition to your recipes for a quick dose of healthy antioxidants and extra flavor.

5. Wheatgrass

Wheatgrass can have the seemingly miraculous property of suppressing your appetite, so you don’t eat more.

When added to food or drinks, it signals to the brain that you are full.

According to a study on wheatgrass and its nutritional value, wheatgrass is also responsible for eliminating toxins out of the body and improving digestion.

This, in turn, prevents the build-up of sugars and fats in the body.

Wheatgrass powder is ideally added to shakes or smoothies to favor weight loss.

6. Mixed Greens

You must have heard of “super greens” or at least seen advertisements for them on the internet or otherwise.

Powdered greens like spinach, romaine lettuce, and kale can act as superfoods and help you to digest food faster.

They are packed with fiber and powerful antioxidant that further help with weight loss.

These super greens also contain strong phyto-nutrients found in other foods.

These phyto-nutrients boost overall health by boosting the immune system and keep your body in its peak condition to keep fat off.

7. Cacao

You might be surprised to find out that the same powder which produced chocolate can also help with weight loss.

This is great news for all chocoholics since according to a study, chocolate that contains at least 70% of real cocoa is good for your overall health.

It is processed minimally and can lower stress levels as well as suppress appetite.

Not to mention, it has a great taste and will also keep your cravings at bay.

Cocoa powder can also have a role in reducing inflammation and burning stubborn’ fat off your body.

8. Yacon

Don’t be taken aback if you haven’t heard this name before.

Yacon is relatively quite new to the market in terms of weight loss planning but is slowly and surely becoming one of the favorites in the area.

Yacon is available as a powder or syrup.

The yacon syrup resembles the beloved maple syrup.

It comes in very handy if you are prone to overeating.

It suppresses appetite and makes you feel full so much that you do not indulge often.

A study revealed that women who consumed three to 4 tablespoons of yacon powder every day lost an average of 33 pounds over a period of four months.

9. Maca

Maca powder is already a well-known name to help those with fertility issues.

However, it also has several properties that can make a contribution to your weight loss regime.

This powder, which comes from the Maca plant that is grown in the Andean region, is a natural energy-booster.

It can keep your energy levels high and motivate you to stick to an exercise routine.

Maca can also play a role in controlling hormonal imbalances that hinder healthy metabolism and functioning.

10. Baobab

This particular superfood is among the top few to have an incredible amount of antioxidant content.

As mentioned before, these antioxidants keep free radicals in check and keep them from inhibiting a healthy metabolism.

Furthermore, baobab is an excellent source of iron for the body.

Low levels of iron can severely impede weight loss by slowing metabolism and lowering energy levels.

Baobab powder has a fruity, slightly sour flavor which is perfect for summery, citrusy drinks.

11. Spirulina

This is one of the most widely recognized and popular health supplements in the world.

The levels of vitamins and antioxidants in this superfood are very high, and it has powerful anti-inflammatory properties as well.

The antioxidants you take in from this powder speed up metabolism and help nourish the body.

An increased metabolism, inevitably, aids in weight loss.

Conclusion

Antioxidants are among the biggest advantages these superfood powders have to offer.

Almost all of these would help you fight inflammation as well as boost your immune system.

Since they are conveniently marketed in powder form, you have the freedom of including them in your diet any which way you like.

The ketogenic diet is becoming increasingly popular as it’s a cure for various types of diseases and people are getting benefits from this diet.

The main reason that people use this diet is to lose weight.

The diet includes a high amount of fat along with proteins but the amount of carbohydrates is very low.

When people adopt the ketogenic diet, they can feel the changes in their body as the process of ketosis starts which releases energy from the fats.

What should be included in the ketogenic diet?

The ketogenic diet is one in which energy is released from the stored fats.

Since the body burns carbohydrates first and then the fats, it should include fewer carbs and more fats and proteins.

Here is a list of the foods that should be included in the diet:

· Various types of oils like coconut, olive, etc.

· Heavy cream

· Butter

· Cheese

· Meat

· Eggs

People who are on a ketogenic diet should avoid the foods mentioned below:

· Milk

· Chicken nuggets

· Ice cream

· Whole fruits

· Dry fruits

· Whole grains

· Alcohol

Diet Plan

Here is a diet plan, in which people should adopt to get rid of obesity and other diseases:

· Breakfast should have eggs, butter, bread, tomato, etc.

· Lunch should include cheese, avocado, burger, spinach salad, etc.

· Dinner should include fried fish, broccoli, and butter.

Health benefits of the ketogenic diet

The ketogenic diet is good for children who suffer from Lennox or Rett syndromes and seizure when medication is not effective.

This diet increases the effect of seizure medications.

The adults who suffer from epilepsy can take this diet as it will be beneficial for them too.

It is also helpful in reducing weight as intake of carbs is decreased and energy is released through fats.

This diet reduces the appetite which reduces the intake of food.

This is beneficial for obese people as a reduction in the diet leads to a reduction in weight.

There are many other diseases in which the keto diet is helpful and these diseases are mentioned below.

· Metabolic Syndrome

Keto diet is beneficial for those patients who suffer from metabolic syndrome.

The diet helps the patient to lose weight easily.

· Type 2 Diabetes

The diet can help people suffering from Type 2 Diabetes.

The patients should also be aware of the fact that the diet can lead to hypoglycemia.

So they should take the diet after consulting with their doctor.

· Bipolar disorder

The keto diet helps in stabilizing the mood of patients who suffer from type 2 bipolar disease.

Studies and researches have provided results that the diet is better than the medication.

· Obesity

The diet is best for those who suffer from obesity.

The intake of carbs decreases very much and energy is released through fat burning.

This diet also reduces the appetite so intake of food also decreases.

This also helps in the reduction of weight.

Is the ketogenic diet safe?

The ketogenic diet is very helpful for the patients suffering from various diseases but still, the question arises – is ketogenic diet safe?

The diet is good for people suffering from epilepsy.

The main thing is shifting from a regular diet to a keto diet.

In the regular diet, the intake of carbs is more than that of fat or protein.

People who shift to a keto diet feel hungry and this situation lasts for two to three weeks.

Another thing that people feel is the symptoms of flu and headaches.

The keto diet also leads to dehydration so the people are suggested to take water and be hydrated until the body is used to the diet.

There are many other side effects like vomiting, kidney stones, vitamin, and mineral deficiency.

All these problems are due to a lack of certain nutrients, which people get from their regular diet.

People have to plan the ketogenic diet in such a way that they should get full nutrition and none of the essential things is missed.

The people who want to take this diet must consult a dietitian and take their advice to plan the diet.

People should consult with those dietitians who have knowledge of keto.

Since the intake of fat in this diet is high so many people also take bad fats along with the good ones.

The bad fats can increase the cholesterol level in the body, which may further create heart problems.

People who already suffer from heart disease must consult with their doctor before adopting the keto diet.

Who should avoid the diet?

In spite of being beneficial, a keto diet is harmful to some of the people.

Here is a list of the people who should not take keto diet.

· Type 1 diabetes

People who suffer from type one diabetes should not take this diet as they fully depend on insulin.

The keto diet may reduce the sugar to a dangerous level.

· Eating disorders

People who suffer from eating disorders should not adopt a keto diet.

Since many types of foods are to be eliminated, this may cause various types of problems in such people.

There is an increase in the people who suffer from binge eating disorder and they need food without any restriction.

· People with no gall bladder

Doctors mostly remove the gall bladder from people who suffer from a gall bladder stone.

Such people should not adopt a keto diet as gall bladder helps in digestion of fats with the help of bile.

The high intake of fats in a keto diet will not be good for such people.

Conlusion

A Ketogenic diet is good for people who suffer from obesity and want to reduce weight.

The diet is also beneficial for many other diseases but still, it should be taken with care.

Many researchers have suggested that people who want to adopt this diet should consult with their doctor before adopting it as there are many side effects.

Losing weight can prove to be one of the toughest things to do.

Many have tried and tested different methods in an effort to lose weight.

However, what remains consistent is the fact that more than anything, your diet plays an important role in your weight loss journey.

A few changes in your diet will contribute hugely to your weight loss journey.

If you are wondering how you can change your diet to lose weight, here are 8 healthy meal hacks to help you lose weight faster.

1. Drink plenty of water

This can never be emphasized enough.

Incorporating water into your diet will make a huge difference in not only your general health but also your weight loss.

Many nutritionists always recommend that you drink at least 8 glasses of water a day.

When it comes to weight loss, drinking a glass of water before your meals will not only make you fuller but will also stimulate your digestive juices so that your metabolism rate is spiked once you eat your meal.

Instead of having your normal juice or soda or other carbonated drinks, drink water to quench your thirst.

Additionally, you can replace juice or other sweet drinks with water during your meals.

2. Eat vegetables first

When having your meal at home or at a restaurant, it is advisable to have your vegetables first.

Whether it is in a salad or part of the meal, vegetables are rich in fiber and will make you feel fuller hence you will not eat much.

Additionally, vegetables are known to lower insulin levels in the body and this, in turn, makes it harder for your body to store unhealthy fats, which is a win for your weight loss.

Vegetables will also provide your body with the necessary vitamins and nutrients which will help you lose weight faster.

3. Zoodles for Noodles

Ever heard of zoodles?

If you are just getting started on this weight loss thing, you may have never heard of the term zoodles.

Zoodles are simply noodles made out of spiralizing zucchini.

They will not taste the same but they are surely a good alternative to wheat filled noodles.

Pasta is very high in carbohydrates and consuming it in large amounts will only make you add more weight and can be counterproductive if you add it in your weight loss diet.

So it is better if you ditch the noodles and start making some zoodles.

They are also very fun to make and taste delicious.

4. Chew your food more

Sometimes when you are really hungry, all you want to do is gauge on your food like it’s the last thing you do on earth, but it is only your digestive system that will suffer.

Digestion begins in your mouth.

So the harder you make it for your food to be digested the slower your metabolism rate.

And you know a slow metabolism is the first enemy of weight loss.

Therefore, if you chew your food more, digestion will be faster, and consequently, your metabolism will also spike, helping you lose weight faster.

5. Change your snacks

Contrary to popular opinion, snacking is very helpful, even for weight loss.

Snacking in between meals will keep you full so that you don’t eat much during your main meals.

However, a majority of people tend to snack on unhealthy food such as deep-fried potato chips and candy among other unhealthy snacks.

This will be counterproductive to your weight loss.

Instead, change your regular snacks to healthy ones like nuts, crunchy vegetables, and fruits.

Besides nowadays there are many healthy snacks that help boost your weight loss journey like kale chips or apple slices.

You can snack on things like almonds, celery sticks, berries, cottage cheese.

All these are healthy options that you can swap with unhealthy snacks.

6. Smoothies are life

They are raw, full of nutrients, delicious and easy to make.

What more can you want for your weight loss if not easy to prepare smoothies?

Smoothies are a life saver for a lot of people looking to lose weight but don’t have the time or money to make healthy meals.

There are many smoothie recipes out there that you can try to help you fast track your weight loss journey.

Moreover, you can always add healthy supplements and other tidbits of weight loss in your smoothies if taking them is difficult.

Simply throw them in when you are making your smoothie and you will barely notice they are there.

7. Swap unhealthy foods with healthy ones

As someone trying to lose weight, there are some things that prove very difficult to do away with.

Such things as bread, sugar and red meat are always very hard to do away with.

Even if you need to make a healthy sandwich, you will still need bread and you can’t have that green tea without sugar, can you?

Well, you actually can.

Everything is possible if you want to lose weight.

For sandwiches, you can use lettuce instead of bread.

For sugar, honey is an alternative.

And for red meat, you can always have almost the same taste with soya chunks.

There are many other alternatives to other unhealthy food that you can do away with in your diet.

Just research and you will find loads of them.

8. Food portioning

As a part of the many changes you are going to implement in your weight loss journey, your food portioning will also have to change.

Some tips and tricks on how to portion your food are the use of scoops and also reducing the size of your plate.

Nutrition experts believe that if you serve your food in a smaller brighter colored plate, you are likely to eat less than if you served in a bigger plate.

This is because the contrast between your plate and the food will create the perception that your food is more than it actually is.

If using a smaller plate doesn’t work, you can always portion your food using scoops.

Conclusion

All in all, losing weight is not an easy thing to do for most people because it involves a ton of lifestyle changes.

However, if you try to implement these 8 healthy meal hacks to help you lose weight faster, it might take you less time than you thought.

Moreover, these hacks are easy to implement and will almost not cost you a dime.

Most people gain weight because of poor lifestyle and it is unfortunate that the same lifestyle can stop you from getting the time needed to hit the gym.

When we talk of lifestyle, it’s not only the foods we eat but lack of exercise is also a major contributing factor.

With a busy schedule, you will rarely find the time to do some simple exercises even at home, let alone going to the gym.

Neither do you get time to prepare a healthy meal and always end up at your favorite fast food restaurant.

If that has been your lifestyle, then today you can get some relief because you can still lose weight and stay healthy with your busy schedule.

Here are simple tips on how to make losing weight a habit when you’re always busy and have no time.

Get professional guidance

There are many professionals that can give you helpful information regarding your health and weight loss.

It can be a well-qualified dietitian or even if you do a regular visit to your doctor.

You can know if you’re overweight and under any risk of being obese.

The dietitian or nutritionist will give you appropriate advice on the best meal plan as well as how to maintain a healthy habit.

You can also get advice about the best exercises that suit you for faster weight loss. 

Socialize

Many overweight people tend to eat alone.

They cook on their own, and they have no time to share a meal with friends or even relatives especially if they live alone.

It’s not bad to be a loner, but when it comes to losing weight, you need some motivation, and you can get this if you socialize.

This will encourage social meetings like hosting dinner with friends, attend different parties, and even doing exercises as a group.

This will regulate your eating habits and keep you away from stress which is a contributing factor to weight gain.

Adopt a habit of eating homemade meals

Many people have been surrounded by many affordable and convenient food options and find no time to cook a healthy meal at home.

Well, cooking can sometimes be time-consuming for those with a very busy schedule but did you know you can cook plenty of nutrient-dense meals and keep it in your freezer for more than a week?

It is important to make your own food because it is healthy.

You will be able to prepare the healthiest diet that will help you regulate your weight.

So, plan early and prepare your meals if you plan on losing weight.

Option for lighter lunch

Lunch is the only food which should give you a lot of energy since you’re going to stay active throughout the day.

This doesn’t mean you should consume foods with too many calories.

Too many calories than your body can burn in a day is the main cause of weight problems.

How about pack some home cooked lunch instead of rushing for unhealthy lunch in your favorite restaurant.

You will not only enable your body to stay healthy but also save some money.

Prepare a simple lunch which consists of green vegetable, salad, and some fruits.

Remember to include protein in every meal you take.

Make time for simple exercises

No matter how healthy your diet is, without exercise, you won’t get any good results.

It is, therefore important that you make time for regular exercises.

This will give you a positive impact on your body weight and keep you from diseases associated with too much body weight.

To do this, you can decide to walk home once in a while after work or in the morning.

Also, consider taking the stairs instead of an elevator.

If you get time, you can go for a morning jog or a group run.

Set a target that you want to meet to help you stay faithful to your fitness routine.

Limit alcohol intake

Alcohol is a big setback for anybody who’s trying to lose weight.

It contains too many calories than proteins, fats, or even carbohydrates.

These are empty calories because they come with no nutrients and no energy to help burn them.

Therefore, you need to limit your alcoholic intake to allow your body to burn calories without gaining unnecessary ones easily.

So, instead of passing by a bar to grab a bottle of beer, you can take the time to do some exercises at home.

Don’t be afraid to change

You should always be flexible in accepting several trials and changes in your weight loss journey.

If you don’t see any progress after several attempts, you should not give up.

You must accept the situation and try a different method.

Remember, every technique works differently for different people.

So, just because it worked for your friend doesn’t mean you must get the same results.

Try several techniques until you get to the one suitable for you.

Choose a diet that is appropriate for your body

Diet is a very important factor for your weight loss.

However, you must consider your health condition before adopting any diet changes.

If you’re not careful, the diet you choose may end up increasing your body weight instead of reducing it or even worse, interfere with your health.

Therefore, you need to figure out which diet is essential for your body health.

Talk to your doctor before commencing with any diet change or program.

Control your cravings for snacks

If you have a habit of eating snacks and desserts such as cakes and ice cream, you may find it hard to break away from such habits.

You need to remind yourself of your goal of weight loss whenever your taste buds demand these delicious treats.

They may be tasty in your mouth, but the effects they bring afterward are more than the fun you got while eating.

Keep snacks out of reach and always make sure you eat plenty or proteins because they’ll keep you full for longer and keep you from unnecessary snack cravings.

Conclusion

Weight loss is a long journey that involves a lot of sacrifices and lifestyle changes.

If you care about your health, you will not mind the challenges and stay true to healthy living habits.

So, try to adopt some of these tactics into your busy schedule so that you shave off the stubborn body fat.

Regular workouts are the best way to help you burn extra calories, whether it is about reducing your body weight or promoting a healthier lifestyle.

Different workouts target different parts of the body and having proper information on them will definitely improve your workout experience.

Here are the twelve workouts that burn more calories than running.

1. Swimming

Swimming is an ideal workout for those looking for a full body workout without having to deal with sweat and joint pains.

Experts recommend swimming among adults and the elderly since the exercise puts less stress on joints and is a very good calorie burner.

Not talking about leisurely swimming, a swimming workout routine is highly intensive and, depending on the technique burns an average of four hundred calories in just thirty minutes.

There are plenty of techniques involved, which give you a wide range of alternatives and help in muscle recruitment and coordination.

Swimming affects areas such as the hands, legs and core muscles.

Resistance from ocean currents promotes more calories burned and is the best swimming workout.

A swimming instructor should always coordinate swimming activities regardless of your swimming ability.

2. Rope Jumping

Rope jumping is more of a workout than a playtime activity.

According to fitness trainers, you burn more calories on rope jumping as compared to running especially if you jump higher and faster.

A one fifty pound jumper burns an average of three hundred and fifty calories in thirty minutes on jumping alone.

Another advantage is that rope jumping requires minimal space and equipment since you only require a good rope, small room, and some jumping shoes.

Affected areas include the lower body muscles from the toes to the thighs and upper torso muscles such as the back, arm, and tummy.

Rope jumping ranks as the best value workout routine suitable for all ages.

3. HIIT

HIIT stands for high-intensity interval training and includes different short but intense workout procedures to help burn more calories, promote muscle growth and promote a healthier lifestyle.

Trainers recommend different routines that suit your body shape, weight and targets.

For instance, cardiovascular exercises combined with body strength boosting routines ensure calories burned during and after the workouts.

HIIT exercises require minimum equipment and space making them easy to perform.

A typical workout can take between ten to forty minutes with breaks in between.

A good high-intensity interval training should include exercises that affect chest, limb and core muscles.

Depending on the frequency and intensity of your workout, you will end up burning more calories than running.

4. Rowing

This is an ideal calorie burner and a good alternative to running.

Rowing includes both the legs and the back, which are some of the biggest muscle locations in the body.

Rowing continuously uses up muscles from the quads, glutes, hamstrings, triceps, and biceps.

Intensive rowing guarantees more calories burned compared to running with an average person burning an average of three hundred and fifty calories in thirty minutes.

Rowing can be either indoor or outdoor.

Outdoor rowing is ideal for those looking for harder conditions such as weather and alternating currents that generate resistance.

5. Rock climbing

Another full body exercise that engages all the primary muscles in the body.

Normally viewed as a fun past time activity, rock climbing can take place in specifically designed indoor rock climbing facilities or you can pack up for an adventure and get to climb actual rocks!

Depending on the intensity of the climb, an average person can burn an average of four hundred calories in a thirty-minute workout.

The activity engages the back, core and limb muscles all the way to the tips of fingers and toes.

Rock climbing improves balance and improves body strength with good mental benefits as well.

Trainers recommend this to young adults who may require controlling their body weight.

6. Cycling

Cycling is an enjoyable workout routine suitable for all ages and genders.

It is remarkably easy to learn and requires good balance and patience.

As a workout routine, cycling is intensive and a good calories burner.

Average cycling burns approximately six hundred calories per hour, which can change depending on the distance and intensity.

Cycling affects the lower limbs, arms, back and shoulder muscles.

If you are low on space and time, you can try out indoor cycling as well with the exercise guaranteed to heighten metabolic activities to a period of up to forty-eight hours.

For best results, it is best to combine intensive cycling reps with resting intervals.

7. Kettlebells

You may probably be wondering what these are, Kettlebells are weights made from either iron or steel and carry a handle on the top side, much like a kettle.

You swing the kettlebells back and forth and the shape and weight affect the core muscles more effectively than the barbell.

These muscles simultaneously work with the back and arm muscles and limb muscles.

This workout is a full body exercise that burns an approximate of twenty to twenty-five calories per minute.

To work with kettlebells you only require the bells and assistance of a good trainer.

One of the best workouts for running.

8. Burpees

In this time and age, you probably know burpees.

A burpee is a set of workouts done repeatedly, it includes squats, kicks, jumps, and pushups.

This workout is simple and easy to learn, it is also one of the best workouts compared to running.

You burn about six hundred calories per hour, these exercises are as intense as they get.

They involve all your major muscles ranging from the limbs to the head muscles.

An intensive burpee workout includes all the aspects of a good workout session.

This workout improves resistance, body muscle recruitment and overall body strength.

9. Battle Ropes

These are weighted ropes set up on a wall like surface; they increase body strength and cardio as well.

Working out with these ropes is intense because they target the core and upper body.

They utilize major muscles in the upper torso.

Fitness experts recommend complementing battle ropes with cycling to achieve a well-balanced body workout.

A suitable alternative to running, battle ropes have long been fitted in martial arts and football gym lockers but are now available mainstream.

They include techniques such as the wave, slam, grappler, circles all that target different body areas.

This high-intensity workout burns more calories than running and is a good way of stretching after an equally intense workout.

10. Lifting Weights

Lifting different weights is an intensive workout routine best suited for adults looking to add a little body weight and improving body strength and resistance.

Different weights vary the intensity of the routines.

The weights range from heavy bars to armrests and work best when done in coordination with a fitness expert.

They target muscles from the leg to the core and upper torso muscles, which include neck and shoulder muscles.

A good workout session burns approximately three hundred calories per hour.

Weights are easily attainable and are available at the local gym.

11. Boxing

Boxing is one of the best ways to burn calories!

On estimate, an average boxer burns an impressive seven hundred calories per hour.

Boxing involves the leg and arm muscles, which include both the biceps and triceps.

Boxing improves stamina and posture; it is a great way to keep fit suitable for all types of people.

12. Dancing

Dancing sessions burn four hundred calories per hour.

A very fun workout dancing improves body muscle coordination and is ideal for different ages and classes of people.

A session can range from simple to very intense and includes all body muscles.

Dancing is one of the best ways to become fit since it only requires the services of a dance instructor.

Consistent dancing shapes the body and tone.

Conclusion

Running is a good form of workout that helps you in many ways to keep fit.

But it’s not the only form of exercise that helps you burn calories.

Combining running with the other twelve forms of exercises helps you burn calories fast and keeps your body healthy and strong.

Losing the suggested amount of calories can be tough.

Some people do not even want to go to the gym.

If you are one of them have no fear, we are here to help you.

With our 11 Ways to Burn 500 calories without weights, you are guaranteed success even without a gym or buying dumbbells or barbells.

1. Walking

Our basic and natural activity.

Walking is something our ancestors had to do all the time.

They couldn’t just walk up to a mall and buy something.

They had to either farm it themselves or hunt it down.

This means that they spent a large part of their day on their feet.

Unlike our ancestors, we, on average, spend our days mostly sedentary.

But walking can be a great way to burn off those extra, pesky 500 calories.

In just two hours of walking you can burn up to 500 calories.

Depending on your age and weight it can be even more than that.

Enjoy a stroll in nature.

Walks in nature can also have a mental benefit, apart from helping you lose weight

2. Running

If you like to be out in the open, but lack enough time to make it count, try switching from walking to running.

In just under an hour of running, you can double your calories burned from 200 when walking to 500 plus.

If you are really short on time, try doing sprints for half an hour.

Doing an intense workout without weights such as sprints is a great way to burn those pesky 500 calories, but also to improve your cardiovascular system.

3. Swimming

To burn as many calories as possible, you need to move as much as possible.

Swimming is a great way to move every inch of your body.

In just 50 minutes of swimming, you can burn 500 calories.

Further benefits of swimming are a stronger immune and cardiovascular system, improved flexibility and more muscle endurance.

4. Cycling

A great way to burn calories but also get enough fresh air and sunlight in just under an hour.

You can burn more than 500 calories while exploring nature all around you, or spending a delightful time with a friend or someone outside.

Cycling is also great for lung capacity, a decrease in stress, improved posture, and improved coordination.

Many of us, due to our jobs have problems with mobility and joint health, cycling can fix that issue as well.

5. Dancing

Losing 500 calories can be hard work.

Or at least that is the first thing that comes to mind to many of us.

But that does not need to be the case.

Losing a huge amount of calories can be very fun indeed.

Dancing is a great example of that and it is the most entertaining out of our 11 ways to burn 500 calories without weights.

You can enroll yourself in one of many dance classes.

Alone, if you are looking to meet new people, or with a few friends who share the same fitness goals as you do.

If you are still too shy to do it, just do it at home.

Play some of your favorite songs for an hour or so and enjoy yourself.

6. Volleyball

Sixth on our list is another sport that helps workout almost every muscle in your body.

To an untrained eye, volleyball can seem like a sport with much standing around.

But that isn’t true.

It is a very dynamic and intense sport, with many rapid and explosive movements.

The more strain you put on your body the more weight you will lose.

An hour of volleyball can be the difference between failing and attending your fitness goals.

It can also help with the flexibility of your arms and shoulders.

7. HIIT workout

According to many, HIIT workouts are the best way to burn fat, in the least amount of time.

A great thing about this type of exercise, along with the little time it takes, is how creative it can be.

You can do just one or combine many types of exercises.

The point of HIIT is doing high-intensity training with intervals.

During one interval you give it your all, during the next you rest.

In just half an hour of a 10-20 interval training, you can lose up to 500 calories.

HIIT is also great for the health of your lungs and heart.

8. Aerobics

Much like volleyball or swimming, aerobics can work your whole body.

Depending on the intensity of your aerobics class you can lose up to 500 calories per hour.

It is also a wonderful way to decrease blood pressure and control your blood sugar levels.

As with every exercise without weights that raises your heartbeat it is a great way to improve the health of your lungs and your cardiovascular system.

9. Using the stairs

One of the most practical, everyday way on our list of 11 ways to burn 500 calories without weights.

If you work at a place or live at a place that has many stairs you are in luck.

Walking on the stairs can triple your burned calories when compared to walking on a level surface.

Use them to your advantage.

Just half an hour to 40 minutes of walking on stairs, with the tempo of your choosing, can burn those annoying 500 calories.

10. Jumping rope

A staple on many exercise routines without weights, jumping rope is a fun way to lose more than 500 calories in an hour.

Depending on the intensity of your jumping you can burn up to 200 calories in 10 minutes!

That puts your hour total well over 500, more than doubling it to 1200 calories per hour of intense jumping rope.

It is also a great way to shape your calves, thighs and improve the health and flexibility of your joints.

11. Basketball

The final entry on our list is a fun, explosive sport.

Like swimming and volleyball, playing basketball can engage every muscle you have in your body.

It will not just engage them, it will probably help you push them to their limits.

In 50 minutes of playing basketball, you can lose up to 500 calories.

It is also a wonderful way to improve the flexibility and health of every joint in your body, from ankles and knees to elbows.

It is the natural law of human beings to have a flat stomach so as to appear attractive in their daily lives.

Nobody likes the idea of having a bloated belly when he or she is about to attend an important event.

It might be the fact that you are working out on a regular basis and also sticking to a healthy and balanced diet and yet not able to get the flat belly which you have always dreamt of.

There can be several reasons for this condition and there are likewise several authentic solutions that will help to get rid of this problem once and for all.

In the following paragraphs, we will talk about some important facts on how to reduce belly bloat for good.

1. Reduce your intake of alcohol

Although we usually associate the consumption of beer with belly bloating, the condition can likewise be caused by almost any alcoholic beverages out there.

In fact, alcohol can be responsible for getting rid of the beneficial bacteria within the digestive system which usually prevents the belly from bloating.

Alcohol can likewise result in extensive liver damage as well as gastritis.

Apart from this, it is quite high in calories as well.

However, there is no need to refrain from consuming alcohol absolutely and you can limit your consumption to not more than one drink every day.

2. Minimize the intake of caffeine

Being a well-known diuretic, we can expect caffeine to help your system get rid of water and salt.

In this way, caffeinated beverages can help to minimize bloating to a great extent.

However, intake of caffeine might result in dehydration which can make our digestive system quite sluggish and this can lead to blockages.

As a result, try to stay away from caffeine as much as possible.

3. Refrain from taking sports drinks

Try to avoid consuming sports drinks most of which are sold as an alternative to soda at present.

Avoid them unless you happen to be a professional athlete or sportsman.

These beverages are packed with artificial sweeteners, sodium, and other salts which can lead to bloating in the long run.

Moreover, most of these sports drinks are also loaded with calories.

Make it a point to quench your thirst with plain cold water or unflavored and unsweetened coconut water following a workout session.

4. Pay attention to the rhythms of your body

It is a fact that our system follows a particular cycle, and the same is true when it comes to our digestive system as well.

Similar to the brain, our stomach becomes more active during the day and quieter after sunset.

This implies that your digestive system is going to digest the big meal very slowly which you have consumed in the evening.

Moreover, in the later part of the day, you are likely to feel exhausted while moving more under the influence of gravity.

As a result, make it a point to cut down the number of your meals while the day goes on.

In case you like to go to a restaurant, go there for having your breakfast or lunch instead.

5. Reduce consumption of processed soy

Soy consists of compounds which are chemically identical to estrogen and also provides an effect similar to estrogen which includes weight gain as well as bloating.

It is important to minimize the quantity of processed and unfermented soy consumed by you in your daily life.

However, it is okay in case you ingest insignificant amounts of unprocessed and fermented soy including natto, miso, as well as tempeh.

In case you happen to be intolerant to lactose and instead, depend on soy milk as your day-to-day alternative, it will be a smart idea to replace it with coconut milk, rice milk or almond milk instead.

6. Consume fiber in the correct way

Perhaps you are already aware of the benefits of a high-fiber diet.

However, it is important for you to know the fact that significant servings of fiber might block the digestive system at times.

You are more prone to suffer from this condition in case your intestines and stomach are not familiar with such a diet or in case you are suffering from dehydration.

Make it a point to consume the fiber in the early part of the day to avoid these types of problems and also do not forget to drink a good quantity of water.

Your stomach is more active in the early part of the day and you should consume the fiber at this time only.

However, do not forget to space it out so that all the fiber is not consumed in one single meal and also go for a stroll after eating which will help to activate peristalsis which happens to be the natural motion of your gut muscles.

7. Consume measured quantities of meat

Your digestive system will take some time to break down the meat consumed by you and pass it through, and this can result in bloating as well.

Apart from this, in excess of 80% of the antibiotics which are marketed at present are provided to the animals which supply us with meat at lunch or dinner.

Eating an excess amount of meat will expose you to the unhealthy antibiotics which can cause your gut bacteria to become inactive and you might be filled with gas.

Therefore, it will be best to balance your diet in such a way that you do not consume in excess of 4 ounces of meat every single day.

Conclusion:

Besides all these 7 guidelines on how to reduce belly bloat for good.

There are several other steps that you can take to alleviate this problem once and for all.

These include quitting smoking, avoiding ingestion of beans, avoiding the consumption of an excessive amount of fluids prior to working out, and so on.

A bloated stomach can also be prevented by sipping on lemon water.

Adding turmeric to your diet, drinking coconut water plus eating a couple of bananas every day as well.

Do not hesitate to experiment with any method you like and find out which works the best for you.

Hopefully, you will not find any problem to prevent your belly from getting bloated after following these guidelines mentioned above.