The most efficient method of losing excessive fats doesn’t involve very low calorie diets, nor does it involve tons of exercises. Human body likes slight changes with sufficient time intervals, and a sudden change can have bad impact. For instance, if you have not been working out since years, you should not suddenly start running miles and miles. Any such act can be dangerous, not just for physical health, but you may also become disheartened to find yourself unable to run for miles with ease.
Excessive cramps can also hinder in your every day physical tasks. Similar things happen to people that suddenly start to follow a very low calorie diet.
Diets constituting of a few hundred calories a day, or the ones that don’t allow protein foods may leave you deficient in nutrients and vitamins required by your body. So, if you want to get rid of excess fats, what needs to be done?
Energy Requirements and Losing Weight
Our body burns food calories to get energy, and excessive calories form fats. This clearly shows that if a person takes more food required by him for everyday activities and cell maintenance, he will definitely gain more weight, which can either be fat or muscles, depending upon the person’s physical activities.
In order to lose weight, one needs to burn the stored fats to get energy for everyday activities. The best method of doing this is to:
- Minimize calorie intake.
- Increase physical tasks.
This is the very reason why health care specialists consider weight loss in terms of diet and exercise.
Change Your Living Style Gradually
Minute changes can have a massive impact in the long run. An extra cookie a week can result in gain of five pound a year- and by cutting similar amount from your diet, you can lose similar amount of weight in same time. You are more likely to keep on taking full cream milk, rather than skimmed one, or making time table for breakfast each day, rather than making rules for all sort of food items.
You think to lose weight by having changes in your eating habits on a long run. People usually make plans of losing weight in terms of weeks, but the main goal should be to keep the weight less for months and years.
Weight loss goals should be set to have permanent changes in your life.
Increasing Physical Exercise
A person who increases his physical activities, and maintains similar diet or more precisely, similar calorie intake, is most likely to lose excess baggage.
If you don’t like to visit gyms, easy exercises such as a twenty minute walk can be a lot beneficial in the long run, if done regularly for at least five days a week. Every day you workout more than normal days, you will burn off some calories and fats.
There are a number of things that can be done in order to increase our everyday activities. Healthy sports, aerobic exercises, jogging, walking, taking a swim, and bicycling or purchasing a spin bike, all these activities can be really helpful to increase your fitness level.
Choose the one that is easy for you, in terms of convenience and cost. Once you become used to, there are chances that you can build a regular routine and continue the exercise over a long term. The following things can be done to incorporate physical exercise into your daily life.
- While going to the market, park your car on the drive rather than right in front of shops. Try to take longer routes while walking, such as walking in parks or on the coast, and on a picnic. These longer routes may help you in burning hundreds of calories each day.
- Every step you take on a walk is beneficial. Try to walk up the stairs rather than taking the lift, and get off the bus a little before where you actually need to, as this will also help you in losing weight.
- Utilize commercial breaks during television programs to do some physical exercises. It can be sit ups, riding and exercise cycle, doing some crunches or simple jumping.
Minimize Food Intake
If you have some excess baggage, continuing with your current eating habits will not help in losing much weight. It is not that easy to minimize body fats while eating lots of food, especially fattening food such as cakes and sweets.
It doesn’t mean that you can’t just have anything sweet, but you have to limit such foods to a smaller quantity, and occasions such as Christmas, birthdays etc.
Body fats can be reduced by eating a bit less than your normal routine, and choosing healthy, non-fattening foods. Eating less and crash diets have two different meanings, anything below a 1500 calories diet is considered as crash diet, and it can make you weak. Very low calorie diets often lead to yo-yo effect, which involves quick weight decrease followed by increase in weight, and continuity of this vicious cycle.
As a matter of fact, there is no short method to lose weight. Taking three hundred to five hundred calories less in a day can lead to decrease of 1-2 pounds in a week. This weight loss is quite achievable. It looks a bit slow, but in a whole year it can cause a decrease of more than 3 stones.
Fat has more calories than all other types of food items like proteins and carbs. So, a nice way to minimize calories from your diet is to minimize intake of fatty foods, and eat more whole grains, fruits, veggies and fat free meat.
These foods don’t contain many calories, and the main thing is that they don’t provide calories from fats. Below are a few methods of reducing food intake, without making many changes in your diet.
- Replace soft drinks with fruit juices.
- Replace full cream milk with skimmed milk.
- Eat less than you usually do, for instance, make a sandwich and put less or no cheese, and mayo into it.
- Don’t add sugar into your drinks.
- Take small portions of sweet foods.
- Avoid mid-night snacks.
- Avoid regular snacks.
- Reduce alcohol consumption.
Following all these points shall surely help you in reducing weight. Finally, don’t think of skipping your breakfast; or any meal to lose weight, rather just minimize intake of food.
If reducing your food consumption proves challenging despite following the aforementioned suggestions, you may explore the option of weight loss medication. One such example is Wegovy, which can help you feel satiated for extended periods. It's important to note that while it may be effective, it's essential to consider Wegovy cost in New York and weigh them against the potential benefits before making a decision. Consulting with a healthcare professional is advised to determine the suitability and effectiveness of such medication for your individual needs.
Leaving a meal can make you lose some calories for that time, but it may urge you to eat twice later on.
There are chances of eating a lot, but you may even eat fatty foods. Irregular eating habits disturb metabolism, which makes losing weight very difficult.
BMI or body mass index is calculated by multiplying your height in meters by itself, and dividing your weight in kilograms by the result.
For instance your height is 1.8 meters and weight is 90 kilo grams, BMI= 90/1.8*1.8= 27.77. BMI above 25 is dangerous for health, and a BMI of 18.5-25 is considered healthy. People having BMI or more than 25, but less than 30 are considered overweight, and the ones having BMI of more than 30 are considered obese. Having a BMI of more than 40 is morbidly obese.
Making a Plan
Once you have decided the things to change in your eating habits and physical exercise, write down your plan. First Week
- Twenty minutes walk.
- No alcohol; or small glasses on weekends.
- No chocolates, cookies.
- Try fruits, fat free meat and avoid fried food.
- For every week, make plans regarding alcohol intake, exercises and food.
- Every day should be listed in a chart, and food items, exercises, notes, comments should be mentioned in front of it.
Changes in weight may become visible after some time, but they will surely appear. After a month, you would be able to notice decrease in your waist, and find clothes to be loosely fitted. Being motivated is one of the most difficult aspects of dieting.
There can be times when you don’t eat according to schedule, or you might not lose weight, or even put some weight back on. You should avoid losing motivation, so don’t give up your weight loss plans.
At such a stage, you should relook at your plan and think about changes that you need to make.
Maybe you might be taking some extra fatty foods, or need to do some extra exercises to improve your fitness level further. Another aspect of this is to celebrate what you achieve.
Gift yourself on every new goal you achieve, for instance, you may plan to buy some new clothes after losing another stone. Deciding rewards after reaching goals can help to keep you motivated. Celebration may also involve your close friends; it’s upon your own decision.
The ones who know your goals and rewards can ask you not to eat a certain type of food, or make you go on a run etc.
Impact of Losing Weight
Research showed that women loosing around ten to twenty pounds minimize the risk of becoming diabetic by 50%. In case of men, risk of heart problems is decreased to a great extent. In most cases, people gain weight as they become old.
A few pounds are not a concern, but more weight like 20 pounds can be a big problem. Overall, it is highly advised to keep your weight within healthy limits.