- Have you recently gained a lot of weight?
- Are you tired of listening to the fat reduction advises of your colleagues and friends?
- Do you feel yourself more exhausted than you should be?
If the answer to above questions is a Yes- you seriously need to revise your daily goals. Weight loss may be something very difficult to achieve but with perfect tips you can easily unlock this secret. There are four basic rules which need to be addressed firmly while you are embarked on your journey towards healthy living.
We will start with rule number 1 ”routine”. This is the most fundamental rule that has to be set with commitment in order to achieve quick weight loss. The entire universe follows a routine to create effectiveness and stability; likewise human body also needs a consistent routine to stabilize the complete immune system. Sleeping at an earlier time and adding 30 minutes more to your regular sleep alone can help in stimulating your metabolism, building of muscles and maintenance of normal adrenal hormone levels. Taking meals on time is again recommended to keep your digestive system on track Regular exercise or moderate physical mobility is necessary to keep yourself in desirable shape, while participating in daily social activities also keeps you mentally relived.
Slowly Cut down your caloric intake
Rule number 2 rule is ”cutting down calories”. This can be achieved through multiple ways, such as:
- Keeping your body hydrated and adding an extra 4-5 glass of water to your daily water intake.
- To add taste and replace the urge of cola, you can add more healthy items like lemon and watermelon in your beverages.
- Another way to reduce calories is to take food in small portions at short intervals.
Select ingredients which are high in protein, minerals, vitamins and low in carbohydrates will make your journey easier. You can run an accurate assessment of your daily calorie intake by adding the ingredients and their caloric value, and then substitute the high-calorie items with healthy and low-calorie stuff .
Workout and Exercise should be added as daily routine
Coming to the 3rd rule, “workout”, a term which refers to the core exercises that burn the excessive fat and thus increase lean muscles. A different combination of workouts can be chosen as referred by gym instructors, but before that, shredding goals must be drawn. Here are a few tips:
- The best cutting workouts with a combination of cardio or aerobics and 30 minutes of daily stretching are proved as the most effective physical exercises.
- The significance of workouts is to hit the core muscles, so that they perform up to their extent and start the process of burning fat, same as cardio helps individuals to raise their heart beat in order to speed up the process of metabolism and internal recovery through quick blood circulation.
- A lot of stretching exercises include yoga, static and dynamic stretching assist human body to keep muscles in motion and thus improve flexibility in overall body structure.
Changing lifestyle is the 4th rule to successfully losing weight. These days it’s quite difficult to avoid fast-food and other high caloric cravings. One way to get yourself aside from junk food is to incorporate nutritious meals; such as green vegetables can be added in the salads or soups, served with grilled chicken.
Skipping meal is another common habit, which is harmful to body, when you are hungry your body needs nutrition and not providing it on time will decrease your efficiency and routine, so integrate timely and healthy nutrition to your daily routine. Develop a habit of walking, start doing your daily chores by yourself and start up with small activities which involve physical movements like cleaning up your room, garden or may be washing your car will keep you indulged in continuous physical movement.
There are many other ways to lose weight, but everything needs consistency and patience, weight loss program can be altered in a way to create fun and excitement, and a lot many people spend their happy hour in parks with their jams on iPods, competing with their social circles. Healthy weekends are being celebrated throughout the world, which involves healthy food and healthy activities like swimming, cross-country and beach rallies. Those people who are tired from gym exhaustion and daily evening walk can develop a habit of playing some outdoor sport as it is more exciting to play rugby instead of running 500 meter track; the target is to keep you moving.
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2. Villareal, D. T., Chode, S., Parimi, N., Sinacore, D. R., Hilton, T., Armamento-Villareal, R., … & Shah, K. (2011). Weight loss, exercise, or both and physical function in obese older adults. New England Journal of Medicine, 364(13), 1218-1229.