One of the hardest things for most people to do is lose weight. Worldwide there are millions of people suffering from obesity and weight gain either because of a sedentary lifestyle or a health issues like hypothyroidism and hormonal imbalance. For those committed to losing weight, one needs to work out an effective weight loss meal plan combined with accurate weight loss exercise routines that target the main areas of the body prone to accumulating fat.
The three best ways to lose weight
If you ask the question how to lose weight, many experts will give you a list of things including expensive supplements for weight loss. However, the key to a healthy lifestyle will always be healthy eating, reducing stress and exercise. If you are suffering from weight gain issues and worried that you don’t have the means to go to a gym for a weight loss exercise plan, then don’t worry because there are three best ways to lose weight and that is diet, yoga and walking. Both yoga and walking are good weight loss exercises which also address the important factor of stress management as you will find out.
How to abide by a good diet for weight loss
Losing weight through nutrition is difficult when you don’t have a good diet for weight loss. So how do you work out a good diet plan to ensure you’re not consuming more calories than you burn. Remember The 40% of your diet should come from carbs, the next 40% from protein and only 20% from fat. Maintaining such a diet means you won’t go wrong.
Dieting doesn’t mean starving yourself. It means eating the proper food recommended for you. Just remember, fat cells are just extra storage of energy, abiding by a healthy weight loss meal plan and burning more than you store means you are on the right track. Make sure you eat a healthy serving of fruits and veggies every day.
Getting the right carbs, fats and proteins
When wondering how to lose weight through diet, you need to understand that you must eat a healthy well balanced serving of all food groups namely proteins, carbs, fats and fiber. Avoid processed carbs and those with a high glycemic index which leads to higher insulin levels and subsequent increased fat. Carbs with low GI index lowers glycogen production which means more fat being burnt for energy. This will feature in a leaner body. Find out about low GI foods here.
Healthy fats that are sourced from fruits like avocado contain nutrients and omega 3 fatty acids are also important when abiding by a good diet for weight loss
Sources of healthy fats: Flaxseed oil, Avocados, Olive oil, Chia seeds, Soya oil, Salmon, Tuna, Walnuts, Peanuts, Coconut, Dark Chocolate, Whole eggs.
The importance of protein
When you’re on a diet for weight loss and weight loss exercise plan, then protein is important. In addition to energy, you need protein to support muscle growth. However consuming too much protein will lead to conversion to fat if you don’t exercise. Protein is important for muscle protein synthesis and fighting soreness and muscle recovery after workouts and weight loss exercise. Proteins give our bodies, the nine main essential amino acids for muscle growth and good health. However when consuming protein to meet your weight loss goals, drink a lot of water too as excess protein can be harsh on the kidneys. Chicken and turkey breast are excellent sources of non veg protein if you want to lay off red meat.
Walking for weight loss
Walking is one of the best ways to lose weight and also de-stress yourself for more peace of mind. It improves bodily circulation, reduces bloating and improved digestion. Walking is also excellent for cardiovascular health and is one of the best forms of cardio as a good weight loss exercise for those starting on a weight loss exercise plan. Studies have found how walking benefits significant weight loss in obese individuals.
The thing is how to lose weight from walking and how much should you walk a day. Target at least 30- 90 minutes of brisk walking at least 6 days a week. Once you get into the routine of walking, you’ll be used to it and can increase the distance and time to a comfortable but effective level for you.
Walking should be done fast enough to get you into the zone classified as moderate intensity exercise to reach approximately 60-70% of your maximum heart rate. Brisk walking gives you the added benefit of burning fat but you need to walk for 45 minutes to an hour daily. Refer to a calorie counter and walking table to see how many calories you burn from walking. You can also download a Google app called Google Fit which has been created in accordance to the standards of the WHO for physical activity goals every week. It is excellent for tracking walking workouts and meeting your daily targets of calorie burn.
Yoga for weight loss
By far one of the best disciplines of exercise that meet your goals of weight loss as well as mental well being is yoga. Yoga for weight loss is excellent and flexible because it can be done at home. Yoga benefits you physically, mentally and spiritually but most of all, studies say it can help you gain flexibility, decrease stress, increase circulation and lose weight.
While yoga isn’t a conventional aerobic exercise, there are different forms of yoga of a more physical nature to initiate fat burn. Some good examples are Ashtanga Yoga, Vinyasa yoga and Power yoga. Yoga can also improve your metabolism, muscle tone, and help you lose abdominal fat.
Some good yoga exercises for weight loss
Take a look at some 5 good asanas of yoga for weight loss.
Chaturanga Dandasana (Low Plank)
Warrior III (Virabhadrasana )
Ardha Navasana (Half Boat)
Setu Bandha Sarvangasana (Bridge)
Vasisthasana (Side Plank)
Follow this advice such as abiding by a good diet for weight loss and your weight loss exercise plan to meet your goals of burning fat for a healthier and leaner body.