If You Want to Loss Weight
Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, by a mean loss of fluid, body fat (adipose tissue), or lean mass (namely bone mineral deposits, muscle, tendon, and other connective tissue). Weight loss can either occur unintentionally because of malnourishment or an underlying disease, or from a conscious effort to improve an actual or perceived overweight or obese state.
Weight loss is more about maintaining a healthy diet than exercise, diet makes up eighty percent of our bodily weight loss.
One can not exercise out a bad diet so in other to lose and maintain one healthy weight one needs to focus more on the diet, but exercise also plays a crucial role in the overall weight loss.
Contrary to what most people believes, one should aim for ‘fat loss’ rather than ‘weight loss’ because when you are losing weight you are so losing muscle.
People with more ‘muscle mass’ tends to be able to lose fat more than those people with more body fat than ‘muscle’.
So the rule is simple, eat less and move more, you loss weight, fat and muscle inclusive, eat less, move more and eat more of protein, you lose fat and maintain your muscle, eat less, move more, eat more of protein, and lift weight, you lose fat and build more muscle.
*9 Tips to Make Fat Lost Easy*
Calorie deficit: calorie is a unit of energy often used to express the nutritional value of food intake, so a calorie deficit is when you use more calories than you consume, either by consuming lesser calorie or exercising.
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Move more: try to move as much as you possibly can, get apps that helps in counting steps daily, it help to motivate to want to do more daily, it can be around your house, taking the stairs instead of the elevator.
Drink water: water is very essential, increase your water intake,aim for like three to five litres a day.
Cut out sugar: reduce your sugar intake, especially the refined sugar and soft drinks, replaced with water, it can be a gradual process, if you used to drink three bottles of soft drink a day, reduce it to one.
Drink herbal tea: herbal here not like roadside herbal concussion, seeds like fenugreek, fennel, cloves, ginger, cinnamon help a lot with your overall general health. Incorporate them into food and your body will thank you.
Eat more of protein: you don’t necessarily need to totally cut out carb but try as much as possible to eat more protein than carb, protein are nutritious and more filling,eggs, fish, chicken are all good sources of protein.
Follow the 80/20 rule: as they say the trick isn’t to eat less but to eat right but eating clean can sometimes be boring, so set a day aside where you indulge yourself with eating junk or anything you might want to eat without feeling guilty, this will help you to stay consistent, aim for eating 80 percent clean and indulge yourself for 20 percent of the time.
Support group: having people around that encourage and motivate during this stage can not be over emphasize.
All in all don’t be too hard on yourself. Slow and steady win the race. Trying to lose too much of weight too fast is not usually sustainable. Eat more fruits and vegetables. And remember if you have to choose between consistency and motivation, choose to be consistent because with consistency, there is result and result will naturally get you motivated.
By
Abdulhamid sakina shuaib
