Nowadays and all around the world, there is a growing trend and number of people getting overweight or obese. As a result, countless weight loss products and programs come into being and weight loss has become a multi-billion dollar industry. However, despite the claims of some of the fad diets or pills, there are no miracles in weight loss. Stay away from products and diet plans that promise fast results with minimum effort. These promises are too good to be true. The simple truth is: there is only one way to lose weight successfully and keep the weight off - through a balanced diet and regular exercise.
A balanced diet does not completely exclude any food type from your meals but promotes the consumption of carbohydrates, protein and fats in proportion appropriate to the dieter's circumstances. All these nutrients are essential for a healthy body. There are a number of diet plans on the market that focus on eating or eliminating one type of food. However, it is better to eat a well balanced diet that includes a wide variety of food types.
To build a balanced diet, aim to include a mix of the following foods daily: vegetables (3-5 portions), fruits (2-4 portions), grains and potatoes (4-6 portions), calcium-rich foods (2-4 portions), protein-rich foods (2-4 portions), healthy fats and oils (1 portion). Examples of healthy fats include: olive oil, nuts, seeds, avocado, oily fish. In addition, follow these principles:
Avoid saturated fats (e.g. fatty meat, full-fat dairy products, butter).
Avoid trans fats (e.g. margarine, fried foods, commercially manufactured baked goods and any food with partially hydrogenated oil on its list of ingredients).
Eat more plant based foods and fewer animal based foods.
Eat only as much food as your body needs, preferably stop when you feel 80% full..
Eat foods as close as possible to the way they come in nature.
Regular exercise is the other half of the formula for successful weight loss. Aim to include the following these two types of exercise in your weekly schedule:
Cardiovascular exercise (eg. cycling, running, swimming, walking and using cardio machines) for a minimum of 20 minutes each session, three times a week. This will burn fat and shift your metabolism into higher gear; and
Strength training (weight lifting and resistance training exercise) for three times a week. These should be total-body workouts and the exercises will help you build more muscle tissue, which will help you burn more fat.
In planning the exercises, please take note of the following:
Leave at least 48 hours between weight workouts of the same body parts. Your muscles need time to recover and repair after a workout.
Take a day each week with no formal exercise.
Warm up for 5 minutes before starting to exercise to avoid injury.
So, if you want to lose weight successfully and keep the weight off, I would highly recommend you follow the principle of a combination of a balanced diet, regular cardio plus weight lifting exercises. You would have a much better chance of success.
The author started the website http://HealthyWealthyClub.com/blog which is a website about building and leading a healthy and wealthy life. Check out the website for ideas, suggestions and products in your journey towards a healthy wealthy life.
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