A large population of people struggles with weight problems. Some don’t do much about it yet other train means to get lean. Which one of the two categories do you want to fall in? I’m sure the latter. Fitness is an important aspect of life, since fitness translates into better health.
The secret to weight loss is boosting your metabolism and what exactly is metabolism? It’s the amount of energy, in the form of calories that we burn during the day. One of the ways to get your metabolism running is to build muscle mass. When you increase your muscle mass, you boost your resting metabolism and that makes your body burn more calories. That is why experts recommend that one should add weight training to their exercise program. A personal trainer or exercise physiologist can also set you up with a well-balanced strength-training program that targets the major muscle groups.
On the road to weight loss, there’s no getting around it; the biggest burn comes from cardiovascular exercise. That means running, hiking, walking, cycling, taking aerobics classes, dancing, kickboxing, or using cardio machines at a gym, anything that gets your heart rate up. Ideally, this should be done a couple of times in a week for at least 30 minutes each time and extending the time as you get more comfortable. The whole idea is to burn as many calories as possible and faster.
Some of us due to health reasons or just personal liking, may not prefer cardiovascular exercises, they may run instead. Find a form of exercise you enjoy, one that you’ll like to do so that you do not stop doing it.
The next big step towards weight loss is changing the way you eat. The first and foremost mention here is of sugar because even we ourselves do not know the amount of sugar we take in each day since literally everything contains it. Bread, condiments, sauces, salad dressings, it’s all sugar. You can cut down on sugars through easy tips like read the ingredients list on packaged foods and avoid the ones with too much sugar or fructose content. Another way could be buying items labeled ‘unsweetened’ but remember to take baby steps as you cannot adopt zero sugar policy in one day. Also, Unhealthy carbs loaded with sugar can cause blood sugar to rise rapidly (and dive just as quickly, leaving you hungry again). To minimize this rapid rise and fall, pair protein, healthy fats, and fiber with your meal, all of which can slow down the release of blood sugar in your body and keep you full for longer.
Focus on eating healthy and clean. Eat fresh fruits, vegetables, and lean meat which will provide you with protein, fiber and a load of nutrients. Substitute healthy oils for butter, margarine and shortening. Use olive oil, flaxseed, nut oils and avocado oil to help decrease your intake of saturated fat.
Avoid foods which are processed and packaged. It’s best to stick to foods that are available to you in their natural form as they are easily recognizable by your body and thus, effortlessly digested. Last but not the least, drink lots of water! It helps boosts your metabolism, suppresses your appetite, and helps you shed water weight.
It would be correct to say so many changes cannot be incorporated in your lifestyle at the blink of an eye and it may take the time to accept most, but there is a first time for everything. Take your first step now towards your journey to weight loss!