When it comes to weight loss, there's no shortcut formula or miracle diet plans that might assist you overnight. Although with the right diet and lifestyle choices you can achieve it. A healthy diet includes the consumption of fruit, vegetables, legumes nuts, and whole grains in the right amount. Obesity has become a real pandemic in the middle class as well as the rich societies. We Live in a world where we forget that if body-shaming is bad so is obesity and the problems it brings.
Our focus should be on a positive and healthy lifestyle choices. Although some people prefer to go size zero but that isn't necessary. Our lifestyle choices should be healthy, and we should avoid being overweight. It's better to focus on things that matter like healthy food habits and avoiding junk food. As far as weight loss is concerned, we should try our best not to hurry things. Patience is the key for all good things in life. There are a lot of opinions and misconceptions that people have in their lives and weight loss is no strange to them.
While workout plays a key role in life so does your diet. the problem is everyone is a health expert without credentials. you can read health tips from the newspaper to forwarded messages. However, it's always better to consult a health professional before making a hasty decision.
Slimming down is the act of eating food in a controlled and administered style to diminish, keep up with, or increment body weight, or to forestall and treat illnesses, like diabetes. A limited eating routine is regularly utilized by the people who are overweight or corpulent, in some cases in a mix with actual exercise, to diminish body weight.
In today's tech-driven era health just made the most amazing comeback. Now, you can measure your distance speed calories burned heart rate, etc. from you’re your smartwatch. Apple watch is such a device which can do all these things plus extra.
Weight loss is something that won't happen overnight it requires dedication arduous journey to achieve a balanced diet. Everybody wants the cheat code that reduces their body fat overnight, but such products don't exist in real life. While some products might claim and advertise dad it will reduce your belly fat in a matter of weeks or sometimes months. the truth is most of these products pose a major health risk.
The change starts with you, and you are in command of your lifestyle and health poor lifestyle choices means poor result for your short-term and long-term health goals. there are certain things you can try out for yourself. You can start with the smallest yet most essential changes in your life that are your attitude towards your health. if you think healthy you can live healthily. You can start with a simple commitment like you will start eating healthy and exercising daily. you can start by stopping giving yourself excuses and taking it seriously. remember this famous saying Rome was not built in a day. every good thing in life comes slow but for sure. what you require is routine as well as Commitment for yourself.
Now let's talk about exercise and physical activity. we humans are designed for running. evolution has gifted us with the ability to run on two feet. Early humans were great hunters and gatherers while we modern humans are lazy and stuck in our devices. Although humans’ civilization has evolved over the year. However, our bodies and metabolisms stay the same. Our Fat is just a way our body stores and handles excessive carbohydrates. to stay healthy, we need to exercise daily and reduce our carbohydrate intake.
Physical Activity & its benefit
According to an article published in the US-CDC, you need to work out for at least 150 mins every week along with Muscle-strengthening activities two times a week. These include activities such as brisk walking for 30 mins 5 times a week. Muscular exercise at least 2 days a week that includes working out all major muscles such as arms, legs, pelvis, back, abdomen, chest, etc.
What if you exercise more than 150 minutes a week?
Let’s say you plan to extend your physical activity beyond 150 minutes a week of moderate-intensity activity, or 75 minutes a week of vigorous-intensity activity your body will gain much more health benefits.
Here are some simple ideas to try out if you have a dog, you can take it out for a walk and achieve at least a 3 to 4 km walk daily. Your fluffy friend we'll keep you entertained while your body benefits from those walks. in case you don't have a pet then you can form a group either online or offline. nowadays you can join a group online on your mobile app where people compete against each other and among themselves tracking their moves and distance cover. That's some healthy competition to keep you pumped up.
How many calories an average adult should consume?
While we are discussing physical activity, we can't ignore our diet. Diet has a major impact on your health. It's important to eat the right food and consume the right number of calories. An average woman needs about 1,600 to 2,200 Calories per day. While an average man, the estimates range from 2,000 to 3,200 per day. We can count our calories regularly with our smartphones.
Types of diets
Slimming down is a challenge and diet play a key role in it. It's always a promising idea to eat healthy and try out a new diet. The most popular diets are a low carbohydrate, diet low-fat diet, keto-diet veganism, etc.
As the name suggests low carbohydrate (Low Carb) diet where you limit your carbohydrate intake while emphasizing on high protein or high-fat diet. While some people will limit their carbohydrate intake other people tend to eliminate carbs.
A low-fat diet is a diet regime where you eliminate your fat intake and replace it with healthier options such as whole grains green leafy vegetables and lean meat.
Keto diet or ketogenic diet is quite as low carb diet. In a Keto diet, you force your body into ketosis, a metabolic state where the body uses fat as a primary fuel source instead of carbohydrates. Also, refer to the keto food pyramid to know more about how to balance your keto diet.
How should I start my weight loss journey?
It’s important to take a small step in your journey for a healthier lifestyle. Experts recommend that you take some advice from a certified health professional before you make major changes to your life such as diet choices lifestyle changes etc.
If you have any major or minor health issues such as hypertension, diabetes heart problems or any other issues then consult your doctor on how much should you exercise and what kind of eating habits you should follow.
Things to Avoid at all costs
Avoid consuming alcohol: alcohol directly or indirectly affects your health in a few ways. It prevents your body from burning fat, high on calories, induces hunger, lowers metabolism, affects your liver, etc.
Stop Smoking: take your time and make sure that you stop smoking altogether. smoking elevates your blood pressure and heart rate also adversely affects your lung capacity by damaging your lungs over a period.
Stop Eating Fast Food: Fast food is growing menace problem for most people who are overweight. Typically, fast food is a rich source of carbohydrates fats and contains chemical regulators and preservatives. You can replace fast food with healthier options such as salads and home-cooked meals such as oatmeal.
Avoid Sugary Food: Although this one is a given, but sometimes you must remind people that it is not a smart choice to consume food or beverages high in sugar. An average soft drink can contain around 150 calories that just shows how dangerous it is to consume surgery food items.
There are millions of people around the world who are struggling with obesity. Every year thousands of people are dying because of obesity which leads to lifestyle diseases such as diabetes, hypertension, heart attacks, etc. Your life is in your hands and that's why you should make sure that you live a healthier life and adopt healthier habits. With slight changes to your lifestyle, you can improve your overall health. losing weight also helps you with your confidence as well as helps in improving overall mental health.