It is natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily – about 1 to 2 pounds per week 0 are more successful at keeping weight off. Healthy weight loss isn’t just about a diet or program. It is about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
Once you have achieved a healthy weight, rely on healthy eating and physical activity to help you keep the weight off over the long term.
Losing weight is not easy, and it takes commitment. But if you are ready to get started, we have got a step-by-step guide to help get you on the road to weight loss and better health.
You’re working hard to burn off calories at your workouts but it’s hard to burn off a bad diet.
The key thing is not to skip meals (as I’m sure you’ve been told often enough!). You need to eat four times a day: morning, midday, 4 PM, and 8 PM. This is an important foundation for giving your body a nutritional rhythm.” For people wanting to lose a few kilos, the fitness coach generally recommends reducing their fat and sugar intake. He recommends eating very specific foods at different times of the day.
Before training, a small protein bar would be a great idea for a good session, and a recovery drink or water rich in mineral salts will allow you to cope with exertion. For further advice and a personalized diet plan according to your objectives, don’t hesitate to consult a nutritionist.
You have to be mindful when it comes to sugar. Trust me, this is literally the fastest way to lose weight. The first awareness is that 90% of everything that you eat contains sugar which increases your sugar intake and is that little monster that quietly contributes to you putting on weight. The can of coke that you pick up during lunch or the pasta that you eat for dinner, or even the cereals that you have for breakfast, contains large amounts of sugar and you don’t even realize. The first thing to do every time you head to the grocery store is to check the sugar contents on the pack and the next step is to consciously avoid your regular high-sugar items.
No one can completely avoid sugar and should not also. Eating sugar in its natural form is still fine as opposed to refined sugar which is definitely bad for your health.
Drinking Green tea has really emerged as one of the best health drinks that are out there. Several studies have shown that the massive range of antioxidants than green tea contains helps burn fat and boosts metabolism + it comes packed with fewer calories.
Right after breakfast and lunch is a good time to have it because your metabolism rate is at the highest. Green tea will ensure that it’s faster, further helping you digest better.
Whey protein is highly satiating and keeps you feeling full longer. Due to this, it saves one from hunger pangs and eating unhealthy snacks. Due to this, it has proven to help with weight and fat loss.
People have shown to consume overall fewer calories from food if they consume whey on a regular basis.
Whey protein shifts your calorie requirement from high-carb and high-fat food to a lean protein source which helps in maintaining a balanced diet.
Whey protein is not only meant for people who do a heavy workout. It’s advised for meeting daily protein needs even for people with mild activity levels.
You’re continuously wondering how to lose weight fast but you cannot stop binge eating all that junk? Eliminating junk food can significantly reduce the number of calories you consume each day. Even though it might seem like a convenient food choice, there are multiple reasons why you need to cut back. Especially if you’re looking to lose weight.
Junk food has no nutritional value and does more harm than good. Considering how tempting it is, follow a gradual process of quitting. If you still crave then try to make them at home with low-calorie ingredients.
Sport at home can also consist of a small set of exercises, which will take you no more than 10 minutes each morning, just before breakfast.
“You don’t necessarily need sophisticated equipment,” the trainer continues. “With a small 500 mL bottle in each hand, put your arms out to each side and move them in small circles to tone your biceps.”
The idea, like with a coffee or a shower, is to make these 10 little minutes a habit for a good start to the day. They will work muscle strength rather than cardio (because you’re short on time). They will also wake up each of your muscle groups.
20 minutes daily is sufficient for avoiding the disease of ‘couch potatoism’ whether it’s on the street, in the park, or on your treadmill at home. Running once for 20 minutes isn’t going to do much but if you are consistent throughout the week, you’ll see results soon. Any activity that gets your heart rate up burns fat. Club it with a healthy diet and you’ll lose fat in no time.
The sun is rising, the birds are singing and you feel rested and fresh. Doesn’t this idyllic vision inspire you to make the most of it with a good session of early morning yoga?
Early morning yoga boosts your metabolism by warming up your digestive system, helping nutrients move, and metabolize carbs and fats quickly. Asanas in the morning can really help you lose those extra flaps.
That’s right! With just the weight of your body and no additional equipment, it’s entirely possible to exercise and burn fat. There are various very effective methods (Fizzup, Lafay method, etc.), all essentially based on the same exercises. Examples:
Burpees: THE fat burning exercise! Very popular in CrossFit programs, these use your whole body, by combining squats, push-ups, and jumping. In just a few seconds, you’ll be completely worn out, trust us. As well as working your muscles, burpees are great cardio exercises. The perfect all-in-one!
Push-Ups: this exercise needs no introduction. Get some variety by positioning your hands differently, or make it easier by putting your knees down.
Sit-Ups: again, you’ll be familiar with this one. Like with push-ups, you can vary the exercises to target different parts of your abdominals.
Squats: the ideal exercise to work your thighs. Don’t hesitate to vary the timing of your rise and descent, to make things harder.
Do some household chores instead of spending your entire evening on Netflix. Scrubbing floors, cleaning the rooms, hanging clothes to dry, taking out the trash, walking to the grocery store, getting up to place your teacup back in the kitchen, standing and cooking, taking your dog out for a walk, skateboarding to your friend’s house, a game of football or frisbee in the backyard, a weekend hike nearby can all contribute to a more active lifestyle which somewhere cuts out on the sedentary stagnation.
NUTRITIONIST, PSYCHOLOGIST, SPECIALISED IN WEIGHT LOSS AND DIABETES REVERSAL. EXPERIENCE OF MORE THAN 8 YEARS. SAGAR MANTRY IS ALSO NLP (NEURO-LINGUISTIC PROGRAMMING) PRACTITIONER AND A MEDITATION GURU.