Calories, simply put, are the cornerstone of weight gain. In other words, weight loss occurs when you burn more calories than you consume. Sounds easy, right?
Wrong! Actually, weight loss isn't as easy as it sounds: it entails blood, tears, and sweat. In addition, the process of losing weight is somewhat obscured. That is, few individuals know their way around the process.
Below, as promised in a previous writeup "How To Spot a Weight-Loss Scam", we shall get down to the nitty-gritty of losing weight.
WORKING OUT
Exercise is the keystone of losing weight. It burns calories, thereby promoting weight loss. There are two types of exercise:
1) Cardio Exercises:
These are exercises that raise your heart and breathing rates -- they make you breath faster. Common cardio exercises are brisk walking, running, cycling, and swimming.
Cardio exercises are calorie-burning machines. They help your body to burn through its available glycogen (energy stores) and begin to burn stored fat.
To maximize its effects on weight loss, aim for 20 to 60 minutes of cardio exercise, 3 to 4 times per week.
A cardio exercise is pretty useless if it doesn't cause your heart to race, your lungs to fight for air, and your body to sweat.
2) Strength Exercises:
Also known as resistance training, strength exercise works your muscle by using resistance. Examples include pull-ups, push-ups, sit-ups, and weight-lifting.
These exercises increase lean muscle mass, which burns more calories than other types of tissues. What's more, these exercises increase metabolism to help with weight loss or maintenance.
To maximize its effects on weight loss, aim for 15 to 50 minutes of strength exercise, twice weekly. What's more, work all major muscle groups in your body -- legs, hips, back, chest, abdomen, shoulders, and arms.
NB: Gradually increase the frequency, intensity, and duration of your cardio and strength exercises in order to nullify the effects of adaptation.
HEALTHY EATING
If you want to lose weight, your nutrition game needs to be on point -- dieting is the capstone of losing weight.
There are few things more frustrating than having a boring weight-loss diet plan, which makes you miserable. Below are dieting tips that work and won't make you miserable.
1) Drink Water:
Drink water first thing in the morning. What's more, drink a glass of water before every meal. The thing is, water fills you up -- this can reduce the amount of food you consume in one sitting.
2) Don't Skip Breakfast:
Breakfast is an important element in any weight-loss regimen. Without breakfast, you are more likely to engage in unhealthy snacking. Even worse, missing breakfast is often associated with unhealthy binge eating.
3) Avoid Eating Late:
Research consistently shows that people who eat late at night -- 11pm to 5 a.m -- weigh more than those who eat all their food earlier in the day. The reason for this finding is yet to be fully understood.
4) Intermittent Fasting:
Intermittent fasting involves cycling between periods of eating and fasting. You can fast for 12 to 24 hours, twice weekly.
Although certain benefits (particularly weight loss) of intermittent fasting have been demonstrated in animal studies, similar benefits in humans have not been extensively studied.
Notwithstanding, theoretically, intermittent fasting alongside exercise and dieting can be a game changer for weight loss in humans.
5) Cut Calories, Carbs, And Fats:
- Ditch or reduce foods that are saturated with calories. For example, candy, butter, cheese, dark chocolate, "Achu", alcoholic beverages, and sweetened beverages (especially).
- Excess carbs, or carbohydrates, could be converted by the body to fat. This contributes to weight gain. In essence, ditch or reduce high-carb diets, such as rice, bread, cassava, "fufu corn", pasta, etc.
- If you don't want to get fat, avoid high-fat foods, especially those packed with saturated fat. For example, cheese, cream, butter, pork, skin on chicken, etc.
Do not starve yourself! Rather, replace the aforementioned foods with low-calorie, low-carb foods that fill you up, such as vegetables, lean meat, fish, and fruits.
What's more, eat, sparingly, foods that are loaded with unsaturated fat, such as avocados or pears, groundnuts or peanuts, fish, and olive oil; they are good for your heart.
Remember, Google is your friend. So, dig up more information whenever you run out of ideas on how to spice up your weight-loss diets.
CONCLUSION
Exercise and healthy eating are the cornerstones of weight loss. Exercise burns calories and dieting restricts calorie intake -- you can't outrun a bad diet.
Having a weekly exercise and meal plan is essential for healthy weight loss. Even better, like the saying "variety is the spice of life", a variety of diet plans and workout routines could help liven up your weight-loss program. There are few things more liberating in this life than having a fun-filled weight-loss regimen.
So, tell us, what are your biggest challenges when trying to lose weight?
- Dr. Ndifor Judethaddeus
pic: Popsugar.com