Weight Loss – It’s a lifestyle
Short Term – The duration for which most of our diets last, and at the end of which we throw our weight loss goals away, give in to the temptation of food and return back to the starting point. This is a common struggle for most individuals against their battle with weight loss.
There are two primary factors that aid weight loss, following an active lifestyle and maintaining a healthy diet.
Following an active lifestyle
Being physically active benefits your whole body. Studies have shown that those who lead an active lifestyle live happier and longer lives. Doing any kind of physical activity is said to give you a sense of accomplishment that drives your subconscious to be more productive in every aspect of your life.
Cardio and aerobic exercises
If your goal is solely to shed weight, cardio and aerobic exercises will be the most beneficial ones. The most common misconception is that people perceive running to be the only cardio exercise. Thus, they tend to get bored and quit. However, there are a variety of exercises such as hiking, swimming, walking, dancing, and bicycling which can be considered to be cardio and aerobic exercises. The goal of a cardio exercise is to elevate the rate of burning of calories. After a certain limit has been hit, your body turns towards fat as a source of energy and thus, begins your fat reduction.
Strength Training and Weight Loss
Many are negligent to strength training when it comes to weight loss. They often tend to believe that strength training only builds muscle. However, depending on how you carry out your strength training, you can use it to lose weight whilst building muscle.
Ramping up your repetitions for each exercise to 15 will burn your calories quicker and will tap into your fat for energy. Strength training that incorporates high-intensity interval training (HIIT) will also greatly benefit those who are trying to lose weight.
Last Line Of Defence – Body slimming devices
Practising an active lifestyle could greatly benefit your fat reduction and weight loss goals. However, If you are not able to maintain an active lifestyle you could always take the help of a slimming device as it gives you the option to multitask whilst working out your muscles. Slimming devices could come at a cost but will greatly benefit in your endeavours of weight loss if you’re unable to make time for physical activities.
The Hidden Truth Behind The Phrase – “You Are What You Eat”
The key to weight loss is a healthy diet, but a healthy diet that stays consistent in the long run. The key to maintaining a healthy diet, in the long run, is by figuring out the healthy food that you enjoy consuming. Here is a list of healthy diets and primary ingredients which you can opt for and science behind them to help you find the diet that seems the most appealing to your tastes and the closest to your fitness goals.
Different kinds of diets
The calorie per gram provided by fats, protein, and carbs is as follows. Fats sit at the top by providing 9 calories per gram, whereas, protein and carbs provide 4 calories per gram. However, excess consumption of protein and carbohydrates turn into fat through a process called lipogenesis. Therefore, it is important to eat moderately when your goal is fat reduction.
Intermittent fasting revolves around strategically placed intervals between meals. There are many different forms that exist within the realm of intermittent fasting, here are a few that are best for fat reduction through weight loss.
5:2 Diet – The 5:2 diet involves normal eating during 5 days of the week while restricting food intake to 500-600 calories for the remaining two days. This diet was brought to light by the British journalist Michael Mosley. It is recommended that women must consume 500 calories, where as, men must consume 600 calories during the fasting days. Also, the two fasting days must not be consecutive.
The warrior diet – The warrior diet mainly involves fasting or consuming only raw fruits and boiled vegetables during the day and consuming one large meal during the night. This diet was popularized by Ori Hofmekler who is a fitness expert.
The low-fat diet, as the name suggests, is a diet that is based on low consumption of fats. The equation for a successful low-fat diet is to maintain the contribution of fats for your daily caloric count to less than 30%. This diet is perfect for those who are aiming for a quick weight loss that focuses primarily on fat reduction. Following a pure vegan diet is an easy way to keep your fat intake lower than 30% as plant-based foods do not contain much fat in comparison to meat-based products.
The Mediterranean diet is based on food that is consumed primarily by the people inhabiting Greece and Italy. The diet primarily consists of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, and other sea-food. What sets this diet apart from others, for the purpose of fat reduction, is that everything that requires oil is made using extra virgin olive oil. This greatly makes an already low-fat diet better.
The key to fat reduction or quick weight loss is dedication and consistency. Not all diets work for everyone but through a process of trial and error, you will know what works for your body. The significance of starting a diet is that it shows that you’ve taken the first step to your betterment. However, your resolve determines how far you are able to maintain and strive towards that goal.