Workouts and exercise routines have become a 21st-century culture. It is not unusual to see people working out in the mornings or people having conversations about gym memberships and personal trainers. As you can tell, people exercise for so many reasons and weight loss is one of them. Whatever the motivation for weight loss, be it bodybuilding; aiding blood circulation; burning body fat; or maintaining a particular body physique, exercise happens to be one of the ways out of a healthy lifestyle.
Just as there are positive factors that stimulate people’s drive to exercise, some negative comments have appealed to people’s insecurities and been their only motivation to exercise and lose weight. “Body-Shaming” (the act of deriding or mocking the physical appearance of a person) has become the order of the day. This subject matter is quite extensive including fat-shaming and other forms of abuse that are tantamount to shaming. Our focus is quite related to fat-shaming. In essence, we are going over the fastest ways to lose weight in a bid to maintain a healthy lifestyle.
Physical activities/Exercise for Weight loss
While lifting weights is necessary for weight loss, there is a chunk of other physical activities that can speed up weight loss. This includes aerobics, jogging, brisk walking, swimming, hiking, jumping, push-ups, cycling, and a host of different exercise routines.
Going to the gym at least four times a week is highly recommended and you must employ a trainer to be able to get in shape. It is advised that you let your doctor into any plans for exercising.
Moderate Intake of refined Carbs
The uncontrolled intake of Carbohydrates such as Starch, and Sugar is a major reason people add weight. Therefore, portion control or cutting down on Carbs is necessary to lose weight or maintain a healthy weight.
Although this largely depends on age and the level of physical activities, an adult male typically needs 2000-3000 calories per day while females require 1600-2400 per day to maintain weight and function optimally.
One of the many tricks to lose weight is to replace refined carbs with whole grain meals, and when this is done, the calorie intake is reduced and the hunger level goes down significantly.
According to research in the year 2020, a low carbohydrate diet was highly beneficial for losing weight in the older generation and so, there’s a conclusion that when you eat low carbs, you eat fewer calories and your appetite is also reduced.
It may be quite difficult to adhere to low carbs diet. Doing that, however, will largely lead to success for those trying to maintain a particular weight. However, the long-term effects of low carbs are still being researched, and we are yearning for the outcome of this.
Eat Protein, Vegetables and Fats
A balanced diet should contain reasonable portions of Proteins, Vegetables, fats, and wholegrain.
Protein is responsible for the preservation of health and the muscular mass of the body. The cons of eating food with protein, include improving cardiometabolic risk factors, appetite and the weight of the body.
The most common sources of protein include meat, fish, eggs, and legumes, just to mention a few.
Certain factors determine the amount of protein that the body needs. Males require 56-91 grams intake of protein per day while for females, 46-75 grams is what is averagely needed.
This is one type of food that you can consume in large portions without worrying about calories or carbs intake. The sources of vegetables include Spinach, Tomatoes, Kale, Lettuce, Cucumber, broccoli, Cauliflower, and lots more.
What comes to mind when fatty foods are mentioned is usually tons of calories. The good news is that fats are healthy. Your body requires a sizeable amount of healthy fats for optimal function. Olive Oil and Avocado Oil are highly recommended in meals. Meanwhile, Butter and Coconut oil should be used moderately due to their higher saturated fat contents.