There are thousands of weight loss programs and products in the
health industry. However, filtering the effective and safe ones from the
dangerous and spurious ones becomes difficult. You should remember that
the best weight loss program need not show quick results. Discussed in
this article, are easy-to-follow strategies to get back into shape.
- Exercise:
Exercise
is very essential. You should take every opportunity to exercise your
body. Between resistance training and cardio exercise, the latter has
greater benefits. Aerobics, brisk walking, jogging, cycling and swimming
are some of the cardio exercises you should perform. Exercise helps
burn fat and also distributes fat evenly across the body. It also
improves endocrine health. You can combine cardio exercises with
strength training.
Chalk out a daily exercise routine and stick by
it. Start with a 30 minute routine and level up as you build stamina
and endurance. You should exercise minimum three times a week. If you
suffer joint pain, start with low impact exercises. Work out under the
guidance of a trainer if you've never exercised before. Those who have
no time to exercise can turn household chores into fat burning
activities. Climb stairs, walk to the grocery store and do some of the
chores manually.
- Eat to lose weight:
Small
alterations to your diet will take you closer to your goals. Hence, you
should eat right. A weight loss diet must include foods rich in fiber
and protein. Fiber and protein take longer time to digest and create a
lasting feeling of fullness. The same applies for water-rich fruits and
vegetables. Some of the foods in this category are whole grains, fish,
chicken, fruits and vegetables. Try as much as you can to avoid
restaurant meals and processed and packaged foods. Eat home cooked
foods. If you do not have time to cook every day, make large quantities
and freeze them. Avoid fatty sugary foods.
In addition to eating
right, you need to eat sensibly. Fast food joints and sit-in restaurants
tempt you with large portions. Eat smaller food portions; until you are
satiated. Eat 5-6 small meals throughout the day instead of 2-3 large
meals. Small meals ensure that the fat burning process continues and you
lose weight faster. Do not fall prey to fad diets.
- Drink plenty of water:
We
focus our attention on food only. However, water also helps to shed the
pounds. Water flushes out fat and other toxins from the body. It
ensures proper functioning of the organs and body systems. This in turn
aids digestion and jump starts your metabolism. Water also suppresses
hunger pangs. Drink a glass of water before every meal and control your
calorie intake.
- Stress management:
Stress
wreaks havoc in the body. It is the precursor of many health issues. It
also acts as one of the causes for weight gain. When a person is
stressed, he or she tends to overeat because they find solace in eating.
Learn to manage stress effectively. Dedicate time to meditation or
breathing exercises every day. Sleep well.
- Monitor weight loss:
As
you work to lose weight, monitor yourself. Make a note of the progress
made so far. It will function as a source of motivation for those times
when you hit a plateau.
So, take the healthy route to start melting the fat and flab.
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