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Sweet dreams, indeed. When Karen Scales agreed to lose weight with her friends, she never believed she could. She shed 126 pounds in 18 months and feels she's a better mom. 4. Lift Weights and Try High-Intensity Interval Training
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We often make the wrong trade-offs. Many of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates. Instead of eating whole-fat yoghurt, for example, we eat low- or no-fat versions that are packed with sugar to make up for the loss of taste. Or we swap our fatty breakfast bacon for a muffin or donut that causes rapid spikes in blood sugar.
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Packing in more protein really helps to keep hunger at bay, so opt for lean meats, lentils, eggs and oats to up your protein intake at meal times.
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Next Avoid distractions while eating. Try not to eat while working, watching TV, or driving. It’s too easy to mindlessly overeat.
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It forces you to reduce your calorie intake, since you are limiting your eating to a short window of time. John Webber, M.D. HIIT stands for high intensity interval training, and it’s a great way to build muscle without spending hours in the gym. The idea is to go all out for a short period of time, followed by a slower pace that allows you to recover. Think of jogging or sprinting all out for 30 seconds, followed by a minute or two of rest, then repeat. Short bursts of high-intensity exercises keep your heart rate up while adding lean muscle. More muscle mass equals calories burned on a daily basis. Also, the more lean muscle you have, the higher your metabolism is.
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