Weight loss choices
Have you desired to start the weight loss journey and are confused about what to do? The weight loss journey can be demotivating, especially when you don’t see results within the first few weeks. One of the insecurities people have is obesity and being overweight. Being overweight increases the risk of diseases like heart problems, hypertension, and diabetes. It might take several months, while it takes longer for others. Persistence and eating right are vital in weight loss.
You will have to make choices to ensure the journey to weight loss is smooth. They include;
Eating the rightful portions of food and the correct type is one of the processes for weight loss. First, get a healthy breakfast that is rich in protein and fiber. A healthy breakfast helps you fuel your metabolism for the day. Foods like whole eggs and omelets should be in your breakfast plan. Secondly, divide your portions six times a day; this ensures that you eat tiny portions but more often. Apples are an excellent fit for snacks if you feel hungry. Every time you eat something, ensure that it is healthy.
Fruits contain vitamins and fiber, essential to a healthy lifestyle. As the saying goes, “a fruit a day keeps the doctor away” is more practical as fruits help you lose weight. Fruits reduce high blood pressure, diabetes, and heart diseases. Fruits like watermelons, guavas, avocados, berries, kiwifruit, bananas, and oranges are essential to your weight loss journey. Watermelons contain lycopene which helps lose belly fat hence leading to weight loss. They not only lose excess belly fat but also help your body in detoxification.
Avocados are very high in fiber which helps reduce appetite leading to weight loss. Avocados are keto-friendly meals because they contain high fats and are low on carbs. They also make you feel full; hence you don’t need snacking in between meals. Sticking to one-half to one whole avocado in your meal plans and other fats can help in the weight loss journey.
Kiwi fruit contains an edible acid called actinidain that burns belly fat very fast. Each kiwi contains 0.1 gram of fat and around 40 calories hence significant in weight loss.
Make sure that you drink a lot of water as it makes you hydrated during the exercises and throughout the day. Water cleans out the impurities in your system, helps lubricate your joints, burns more calories, and reduces appetite if taken before meals.
Avoid processed foods and fast foods.
Processed foods contain high carbs and a lot of sugars. Fast foods like fries and cakes contain a lot of sugars and unprocessed fats, which can cause weight gain pretty fast. Processed foods can be addictive, so try to avoid them in your weight loss journey. You can replace them by eating whole grains and foods rich in proteins. It might seem challenging to avoid these foods but shift to eating healthy for weight loss if you want great results.
Coffee contains high levels of antioxidants which provide an energy boost. Coffee contains caffeine which increases fat burning, especially in obese people. Research has proven that this works in the long term. Black coffee is very weight loss friendly because it contains no calories.
Adopt fasting to clean your body’s system. You can skip meals on particular days. If you used to take three meals a day, you can skip one meal and take water or sugarless green tea or coffee. Fasting might seem a little bit too much to do in your weight loss journey, but if you want your body to detox from all harmful substances that may hinder weight loss, it is worth a trial.
When you don’t get enough sleep, your body shifts to preserving fats in the body to keep your energy up. So getting enough sleep is vital in your weight loss journey. Get enough sleep so that your body uses the fats in the body; hence no preserved fats.
Limit your sugar intake
Sugars are high in calories and low in vitamins, fats, and protein. Avoid sugary foods like cakes, cookies, and beverages like sodas in your weight loss journey. Although taken in small quantities doesn’t do much harm.
Adapt a keto-friendly meal.
Keto dieting is a meal plan that focuses on low-carb diet foods and high healthful fats like avocados, meat, fish, eggs, and nuts. After a weekly routine of following the keto diet, your body starts using fats for energy called Ketosis. The essential keto grocery list includes; avocados, spinach, tuna, meat, and poultry.
The main aim of keto dieting is to promote weight loss. Research has been done and proven that people on a low-carb diet lose more weight within a short period compared to those on a low-fat diet. A low-carb diet tends to get rid of excess water in the body, which reduces the level of appetite. After getting rid of excess water in the body, the low-carb diet also gets rid of the abdominal fats.
Although research doesn’t prove how long this weight loss journey will take, it is worth trying, for the results are evident.
Plenty of exercises.
Regular exercises have been proven to work in the weight loss journey. Exercise daily for about 30 minutes and keep increasing the intensity of the workouts. Simple activities like walking or swimming will be vital in your weight loss.
The bottom line
These choices are very vital to your weight loss journey. Healthy eating is key to weight loss, and many people don’t know how to keep up with healthy eating. Exercises alone will not bring results as you would have loved, but the results will be evident when you incorporate healthy foods with minimum exercise.
I know you expect results within the first few days you start your weight loss journey. Some people also give up when they don’t see results within the first few days they start. I am sorry to disappoint you a little bit. It will take a while. The journey to weight loss is not a one-day thing, it might take weeks if not months for you to see results. Persistence and eating healthy will contribute highly to your weight loss.
Exercise the Easy Way “No pain, no gain” is one of the most used phrases in the fitness world. While this may be true to some extent, exercising does not have to be overly painful if we learn to make it enjoyable. Also, many people simply don’t have the time (nor the money) to suffer through a gym session or to put on special jogging clothes.
Exercise (The Easy Way)
What if we told you that you can perform worthwhile exercises without ever having to even change your daily schedule? Sure, it may require some minor tweaks in how you approach your routines. Still, by using these tricks, you will be capable of effectively combating a myriad of health issues, from morbid obesity (leading to possible heart and bloodstream complications) to even neurological concerns.
These are seven of the most common examples of healthy exercising habits you can adopt:
1. Take The Longer Route
If your commutes involve walking a certain number of blocks or miles, consider opting for the longer route or taking a detour. It does not have to be a pointless detour, either. Maybe you can find another coffee or breakfast place over the one you usually go to on your way to work.
It’s stated that running helps burn roughly 30-50% more calories than walking, but it can also prompt you to increase your calorie intake as compensation. Insofar as you walk, you’re simply doing what your body should be normally doing – without pushing it to the limits – while also burning a considerable number of calories in the process.
Additionally, if you drive your car or use public transportation, you can either park the car farther away from your destination or hop off the bus/train at an earlier stop respectively and walk the extra mile.
2. Ditch the Elevator
Is your office located on the 88th floor? In that case, you might have no other choice but to take the elevator. However, you can consider taking the stairs instead if you work in the lower stories You can also entertain the idea of leaving the elevator on the 60th floor and going up those extra 28 stories left with your legs. You could follow this method likewise when filing paperwork or going to your dentist’s office, to give some examples.
The glucose transporter 4 (GLUT4) produced by this resistance exercise will redirect the calorie content from the food you digest to your muscle cells instead of being allocated to your body fat.
3. Do More Offline Shopping
People are so wont to use online shopping platforms nowadays that it’s easier for them to spend a copious amount of time sitting at home just moving fingers. If that’s your case, you should contemplate dropping this habit in favor of heading down to the grocery store. You may also walk there for greater effect.
This will grant you a chance to do some heavy lifting and burn some fat in the interim. To do this, carry two heavy bags on each arm while keeping your back straight.
4. Stand Up
Whenever you sit down, all the weight of your body is supported so that the body is basically put in neutral. This will cause your metabolism to slow down, your muscles to turn tender, your neck to stiff up, your blood circulation to decrease, and your legs to go numb. It will also increase your chances of gaining fatty weight.
The injuries ensued from remaining in a sitting position for long periods have been a serious topic for occupational health professionals, which is why they recommend taking some minutes during work to stand up and stretch, a practice that would definitely improve your health in significant ways.
Likewise, you could give up your public transport seat during your morning commute and request a standing desk at your job.
Finally, consider going over to your workmate’s desk to speak to him/her instead of relying always on instant messaging or calls from the workstation.
5. Do Some _”Deskercise”_
Whenever the nature of your trade or work allows, you can incorporate some _”deskercise”_ routines while reading some emails, instructions, or talking on the phone.
You may start by executing some stretches from your seat. There are various muscles that you’ll be able to stretch while working in front of your computer, such as the triceps, the upper body, torso, trunk, and legs.
Moreover, you could bring a small dumbbell to your desk and start doing curls while performing tasks that don’t require you to have both hands on the keyboard and/or mouse. If you’re not allowed to bring the dumbbell, you can improvise one with a relatively large water bottle or other heavy objects or tools that you can find around.
6. Help Someone Out
If you feel that you waste time by going to the gym, consider helping a friend out whenever he/she moves out and seize that opportunity to do some sweating and heavy-duty work. As well, you could enroll in charitable work that involves a lot of physical activity, such as helping out the elderly with demanding house chores. By doing this, you are improving your health while contributing to society and your neighbors.
7. Exercise While Cleaning Or Gardening
We were taught in recent times to use robot vacuum cleaners and lawnmowers, both devised to make these tasks easier.
While we certainly appreciate the benefits of technological advancement, they have certainly spoiled us in a way that affects our fitness (negatively so).
Take a moment to literally “touch grass” and sift out a few weeds with your hands. Also, this is your chance to dust off your traditional broom and sweep. Sweeping is perfect for those spots where robots can’t reach, and you’ll be burning a sizable chunk of calories while enhancing your metabolic fitness and muscle strength in the meantime.
In this short writing, we’ve hopefully been capable of walking readers through the different exercises that can be incorporated into their daily life and that don’t require meticulous preparation. That way, they can exercise the easy way!
How to lose weight
If you’ve tried different diet plans and workout routines but nothing seems to be working, then maybe you’re doing it wrong. Both diet and exercise are effective in losing weight, especially when done together. No option is more effective than the other as they both have different roles and their benefits relate to how both processes are done. A healthy diet makes you lower your calorie consumption while doing exercise will help you build muscle mass, which are both essential in maintaining your health while losing weight.
Tips on How to Lose Weight1. Eat healthily
If you want to know how to lose weight, remember you need food to function. Starving yourself isn’t really necessary in losing weight. You just have to pick the right foods so you don’t gain weight while keeping yourself healthy by getting all the nutrients you need. These foods include fruits, vegetables, lean meats, whole grains, nuts, yogurt, and other dairy products. It’s essential that you incorporate a healthier diet through balanced meals in order to lose weight adequately.
2. Focus on high-protein foods
Calories and carbohydrates should be reduced if you’re trying to lose weight. You shouldn’t completely remove them from your diet, though, since they provide the energy needed to function. You should also cut on sugar, starch, and junk foods as these foods have high levels of carbs.
On the other hand, you should increase your consumption of other nutrients. Protein is very crucial in people who are trying to lose weight. Proteins help in building and repairing muscles when we do vigorous exercises. It also boosts your metabolism, thus keeping you full and avoiding unnecessary eating. Foods rich in protein are eggs, fish, chicken, oatmeal, nuts, and legumes. You should also add fiber to your list since this helps control your blood sugar and cholesterol levels. It also can absorb water in our colon that makes us feel full, thus, discouraging eating. Foods rich in fiber include potatoes, beans, whole grains, fruits, and vegetables.
3. Don’t skip breakfast
They say that breakfast is the most important meal of the day, which is an accurate statement. We can’t stress enough the importance of eating breakfast, even if you’re trying to lose weight or not. Breakfast provides the energy that we will need to function for the rest of the day. It’s responsible for giving you the necessary nutrients and minerals for your body. Leptin is a hormone that controls our hunger. If you skip breakfast, you also deprive yourself of this hormone, making you feel hungry and end up eating more.
4. Stick to a schedule
Some people only eat once a day. This is not necessary since you’re just making yourself hungry until you can’t resist eating anymore and end up taking a lot. The suggested eating schedule for people trying to lose weight is every 3-4 hours. However, you should refrain from eating late at night since the body won’t be able to digest it anymore. If you’re used to eating three times a day, you don’t have to cut that down. The only thing you should change is destructive eating habits such as snacking.
5. Do the math
Nutrients all play an essential role in keeping our bodies healthy, so it’s best to create a balanced diet. Make it a practice reading food labels before eating them to determine how much nutrients you’re taking. Do the math and create a food plan for the week, including breakfast, lunch, dinner, and snacks. Doing so will prevent unnecessary eating and keep you on track. This is also the best way to keep yourself accountable, so you don’t go beyond your calories for the day, given how easy it is to do so.
6. Get 7-8 hours of sleep
Sleep deprivation can make you feel tired and lazy, preventing you from exercising. It also boosts your hunger hormones, making you sleepy and hungry simultaneously, which significantly affects your daily moods and may cause stress, which you should also avoid as it is one of the causes of weight gain. Also, you won’t have the necessary energy you need to exercise if you’re constantly sleep-deprived. Simply put, sleep is essential for your weight loss journey.
7. Stay hydrated
Aside from its ability to reduce appetite, drinking plenty of water also boosts our metabolism as it helps digest the food that we eat. Without proper hydration, performing vigorous exercises will be hard. Thus, drinking up before and after exercising aids this and prevents dehydration from all the sweat you produced.
8. Move your body
Exercise isn’t the only way to keep your body moving. Doing chores, cleaning around the house, swimming, walking, or basically any activity that gets your body active makes you burn calories. However, if you’re really determined to lose weight, there are exercises that you can focus on. You can do planks, squats, crunches, and jump rope. These exercises help you strengthen your body while burning fats and building muscles. Studies also show that exercising improves your metabolism, which helps burn calories faster. However, you should keep in mind to warm up before doing any vigorous exercise to avoid injury. In any case that you want to use weights or training equipment, it’s best to consult a professional gym instructor to guide you with proper posture. Otherwise, you might end up injuring yourself.
9. Discipline and consistency
None of these won’t work if you won’t do it on a daily basis. Discipline and consistency are the keys if you want to succeed in anything in life— including losing weight. Be patient and enjoy the process.
We genuinely hope that this article was able to shed proper insight on how to lose weight. We are all beautiful, regardless of any shape, skin, or size, but that doesn’t mean that we can’t strive to make a better version of ourselves. Losing weight is not easy in both physical and mental aspects. However, there’s nothing a determined person can’t do. Just keep in mind that you’re doing this, not for the approval of other people, but for yourself.