One of the most searched topics is ways to lose weight. Many people love to eat but refrain from eating up to their hearts fill because of fear that they will gain weight. As always, gaining weight is much easier than losing it. Therefore, everyone is still ready to search for new techniques for losing weight quickly and effectively.
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Best Way to Lose Weight
Given below are three of the most scientific and planned way to lose weight. These steps do not include actual starvation. Hence, your metabolic health will not be affected in any way.
Reduce consuming starches and sugar
Sugars and starches contain a large number of carbohydrates. Hence, reducing them is necessary for losing extra weight. On reducing these items, the feeling of hunger automatically goes down. This results in the burning of the excess body fat.
Kidneys shed excess water and sodium out of the body following this step. Combined, you can lose around 10 pounds in the very first week. Once you reduce the carbohydrates, bodyweight automatically goes down.
Consume more vegetables, fat, and proteins
Try to increase the number of fats, vegetables, and proteins in your diet. This will reduce the intake of carbohydrate and will also satisfy your hunger. Rich protein sources include meat, fish, eggs, cereals, and seafood. The metabolic health of the body gets a boost in this way. Eating adequate protein and reducing carbohydrate intake is the ultimate strategy to lose weight.
Protein-rich vegetables can be eaten a lot, and you still would not load high calories. Try to include vitamins and minerals too. Do not give up entirely on fat. Since you are focusing more on proteins and abandoning the carbohydrates, take the necessary amount of fats also.
Perform exercises thrice a week
Too much exercise is not needed, but a minimum workout will help you reduce the weight quicker. Going to the gym, or working out at least thrice a week is highly recommended. When you are working out, your metabolism rate remains steady. This is essential to keep while losing weight. Also, working out will develop your muscles, which is a win-win situation.
Optional Techniques
This technique is where you take a day off in a week from your diet and eat carbohydrates. Some carbohydrate sources such as rice, fruits, oats, and potatoes are healthy for the body. However, this off-day should not be more than once a week. Also, do not gobble down too much food on that single day. Else, there won’t be much effect on your training.
Calorie Count
It isn’t a necessary thing to do. However, calculating the calorie intake can help you stick with the plan more efficiently, especially if you find it tough to note or estimate your food intake.
Given below are a few more points which can be used for losing weight faster and easier.
- Breakfast should contain high-protein foods. This will reduce food cravings.
- Fruit juices and drinks with sugar should be avoided as much as possible. These items null the weight-reducing effect very easily.
- Studies have reported that those who are regular in drinking water 30 minutes before a meal has a higher weight loss.
- There are some food items which are friendly in terms of weight loss. Taking them is highly recommended.
- Soluble fibres should also be taken to reduce belly fat.
- Caffeine is a proved booster of metabolism. Hence, drinking tea and coffee is also helpful.
- Unprocessed and whole foods act as better weight reducing agents.
- Food should never be eaten very fast. Take your time and enjoy your food at a moderate pace. If you have time, go slow.
- Track your weight by measuring it every day. This will help you to understand your progress properly.
- Adequate sleeping is also essential in the reduction of weight.
Other things to keep in mind
People who are overweight will find it initially tougher to lose weight than slightly fat persons. However, those with more weight will also are likely to see faster progress than others. Once the fat burning process starts, it can feel a bit different. The body takes some time getting adjusted to burning fats instead of carbohydrates. If you feel too much uncomfortable, try having some additional salt with your food. This will make you feel healthier.
Once the weight reduction process kicks off, people have reported that they are feeling much refreshed and very energetic. This is a sign that all things are going well.
When you are focusing on reducing the calorie intake in your body and replacing it by main proteins and required amounts of fat instead, the benefits are many. Blood sugar level goes down, for instance. Cholesterol levels also go down. There is an improvement in blood pressure. Overall, there is an all-round improvement in your body. It is quite easy to follow as well compared to the low-fat diets.
The Best Weight Loss Exercises
Weight loss is not limited to, food control and strict diets only. Exercises are an integral part of losing weight and making the body fit. However, there are many exercises available, and all of them are not for weight loss only. Therefore, it is essential to know about the exercises which are well proved in weight reduction.
Weight loss exercise
Given below are top 8 exercises that will help you in weight loss.
Walking
One of the best exercises for effective weight reduction is walking. Walking exercises, when done regularly, can help in a significant amount of calorie burn without feeling too much stress.
Walking exercises are mainly recommended for people who are too much reluctant to try out any hard workouts. The exercise is extremely low-impact, and you need not buy anything at all to try this out. The main part of this exercise is walking regularly.
Running/Jogging
Another highly effective exercise for losing weight is jogging or running. Similar to walking, this is one step higher exercise when it comes to the intensity. As a result, the effectiveness of running and jogging is also substantially better than walking.
The main thing about jogging or running is to hold your stamina and maintain an optimum speed like 4 to 7 mph, where you won’t feel too much fatigued. Doing so will help you to lose the extra calories, and you will also be able to jog for a longer duration.
Jogging or Running can be done outdoors, or in treadmills, if you prefer indoors. Either way, you need to be consistent.
Cycling
Another popular and effective weight loss exercise is cycling. This exercise is mainly focused on the development of waist and leg muscles. However, it also helps you to lose a high number of calories. Therefore, it is equally useful for weight loss.
Cycling has additional benefits as well, which include increasing fitness, greater stamina, and strong legs. It is a perfect exercise for professional fitness seekers as well as for amateur weight loss seekers.
Weight Training
The main result in weight training is that it helps in the development of muscles and the building of strength. This results in increased metabolism, which in turn helps in burning more calories in the body.
Weight training also helps in continuous calorie burning. This means that the effectiveness is not limited to the workout time only.
Interval Training
Interval training is also termed as HIIT or High-Intensity Interval Training. This type of workout is based on extreme exercises for a period and then taking rest. This cycle of extreme workouts and rests in interval goes on alternately.
Interval training exercises can last for as short as 10 minutes. This means that if you are low on time, this is the perfect exercise for you. The idea is to burn as many calories as possible in a short amount of time. Once you are taking a break, your body still shows the workout effects due to its intensity.
Any exercise can be interval training if done intensely for a short amount of time.
Swimming
Swimming is seen as a recreation, but it is a great exercise to strengthen every muscle of our body. There are various techniques in swimming, such as butterfly, crawl, breaststroke, and backstroke. Each of them is highly effective in shedding calories.
It has been seen that swimming half an hour a day can greatly reduce the body weight and help you stay fit.
Yoga
Yoga is another effective method of losing weight. There are innumerable yoga forms, and each has some benefits. The main thing about yoga is that you are exercising in a completely relaxed manner.
Yoga is also suitable for boosting both physical and mental health and helps to restore your confidence. It’s one of the easiest methods of losing calories as you feel refreshed rather than tired after a yoga workout.
Pilates
For beginners in weight loss, Pilates is a great exercise. This exercise is not as fast in showing results. However, many people find it enjoyable. Hence, sticking to exercising is easier for you.
Pilates also helps in reducing back pain and improving the total fitness of the body. Pilates can easily be performed at home, and there is no need of taking it fast. You do have to be regular, though.
Best Yoga Postures for Reducing Weight
As we already mentioned, yoga is an effective way of losing body weight in a relaxed manner.
Yoga for Weight Loss
There are many postures in yoga. Some of them are better than the other postures in terms of weight loss. Given below are the ten best yoga postures to get rid of that unwanted weight.
Plank
In Plank, you need to draw the heels and the head top in exact opposite sides. You also need to move the chest like in pushups. Holding a plank is one of the most sought positions in yoga. This helps in abs development and weight loss.
Virabhadrasana B or Warrior II
This pose can be attained by bending the front knee in such a manner as to make the floor, and your thigh lies in parallel lines. Shoulder and thighs are greatly developed in this posture.
Virabhadrasana C or Warrior III
This exercise is for developing the butt. The belly, arms, legs, and back also get equally strengthened. You can make this position intense by contracting the abs while doing this posture.
Trikonasana or Triangle
This posture is mainly for developing abs. It also helps in burning extra fat and improving digestion, thus boosting metabolism.
Adho Mukha Svanasana or Downward Dog
The posture of Downward Dog is for the toning of the whole body. In this posture, you will need to rotate the thigh muscles in an inward position. The upper arms can also be similarly rotated. Hands and heels also should be used for pressing.
Sarvangasana or Shoulder Stand
This posture is for boosting strength, digestion, and improving thyroid as well. Sleep comes more easily, and metabolic health gets a boost. The body gets developed all-round, and excess weight gets reduced.
Setu Bandha Sarvangasana or Bridge
This yoga posture can be attained by pressing down the feet. It has to be done while engaging the back end and the thighs, such that the muscles in those areas get developed. As the chest is moved towards the chin, it helps in giving the thyroid gland a massage. Thus, metabolic health in the body gets greatly improved.
Parivrtta Utkatasana or Twisted Chair
This posture is very much similar to the popular exercise squat, and the benefits are mostly the same. The pose is more like a chair, and it helps in developing the back, butt, and abs. The digestive system, along with the lymph system, gets improved with the practice of this posture.
Dhanurasana or Bow
The Bow pose is highly effective when it comes to burning belly fat, and it can help in burning the extra calories stored in the body. This posture can be attained by stretching your hand and feet in opposite sides. This posture has to be performed in such a manner that the floor is touching the pelvis and abdomen.
Surya Namaskara or Sun Salutations
Sun Salutations are a great way of building up the internal heat slowly. The muscles are stretched, and the total balance of the body is maintained. This means loss of excess fat and carbohydrates as well.
Conclusion
There are multiple exercises for losing weight. Some exercises actively promote excess weight reduction by burning calories and fat. Some other exercises act as promoters of weight reduction exercises. Combining them with a properly controlled diet can help you in weight loss, both effectively and quickly.
