Today’s boom in healthy lifestyles may be just a tribute to fashion, but in any case, it has a beneficial effect on our bodies. However, for different reasons, it can be a tricky process to reduce body weight. But don’t hurry up to get upset: it’s still achievable. We suggest that you familiarize yourself with 5 expert-approved ways to help you lose weight and get rid of the hated fat.
1. Calorie deficiency
If you want to get in shape, the first thing you can do is review your diet, calculate your calorie intake, develop healthy eating habits, and make a small deficit. To lose weight, you need to consume fewer calories than you burn. Weight loss always comes down to energy balance. If you don’t want to mess around with accurate calculations, doctors recommend cutting your daily allowance by about 250 calories to kickstart the process.
Reducing the amount of food you eat has two positive effects. First, you will begin to lose weight faster. Remember that it is impossible to get rid of body fat in one particular place. Only by reducing the amount of fat in general, you will see the result in the problem area. Second, by lowering your body fat percentage, you will increase your metabolic rate.
You should take special care of how many calories you eat, avoid processed foods, empty calories, liquid calories, junk food, and so on. Perhaps, it would be wise to ask the doctor to provide medical advice on healthy habits, eating plan, balanced diet, and healthy snacks.
2. Increased physical activity
At the same time reducing the number of calories (within reasonable limits), go in for sports. Combining healthy food and regular exercising will give wonderful results. We have a firmly formed belief that to lose weight quickly you need to exercise on a treadmill, stepper, or ellipsoid. In other words, kill yourself by doing as much cardio as possible.
But in fact, building muscle through strength training is an equally effective way to weight loss and boost your metabolism. According to Dr. Lofton, the body burns fat efficiently during any intense physical activity. Both cardio and strength training are important for overall health and weight loss. However, if you want to lose more weight in shorter timely frames, combine a calorie deficit with cardio.
For beginners, any physical activity will be beneficial. Whether walking or walking up the stairs. But you will get a noticeable weight loss benefit when you actually increase your heart rate.
3. Build muscle
When you get close to your target healthy weight with cardio, start strength training to further increase your metabolism. Calorie deficiency and cardio can help you lose fat and improve your metabolism. But with the build-up of muscle mass, it will become even faster, and your body will become more toned and prominent.
Muscle increases basal metabolism, which allows the body to burn more calories while at rest. That is, the more muscles, the more calories you will burn during exercise.
4. Fill your diet with protein and healthy fats
In no case do not give up fat while losing weight.
And while building muscles is the best way to increase your metabolism, eating more foods rich in healthy fats and proteins will also have a beneficial effect on your metabolism. Protein is the main material for building muscle. All in all, when it comes to losing weight and working on your metabolic rate, every bite you eat counts.
Healthy fats are found in:
- Nuts, including almonds and walnuts
- Fatty fish such as salmon and trout
- Avocado. Olive oil
- Egg (yolk)
- Skinless chicken and turkey
- Beans and lentils
- Ground beef, lean by 90% or more
- Egg (protein)
5. Aim for long-term results and be consistent
For all the reasons we’ve discussed, slow metabolism and trying to lose weight and keep in shape can be incredibly difficult and even not a very pleasant process, but it is not an impossible task. According to doctors, the difference between “fast” and “slow” metabolism is less than you think, and it can be overcome with gradual lifestyle changes. Learn more about health & beauty.
Lower basal metabolic rates mean patience and consistency are especially important as you increase your metabolic rate. Be prepared that it may take longer for you to make the correct changes and see the desired result.