With all the weight loss sites on the internet, the need to have the best program and the best information to lose weight has become a research enterprise. How can you determine the best weight loss program for you? Is there an indicator, a measure or a standard for this?Many people see weight loss as a chronic activity. For some, the loss of books may seem sustainable, but it is only a temporary event.
They do not know before going back to the scales and discover that they have gained weight again; even worse, the weight is greater than the weight lost.
On the other hand, many popular diets are considered ineffective because they do not possess the enduring factors of what the best weight loss program is actually.
So what should we find in a weight loss program? Here are the effective factors and strategies to consider:
1 - Exercise :
Exercise is a cliché in the fitness industry. Even if the word is cliche, it remains one of the real factors of weight loss.
Recent studies have shown that it is advisable to exercise for 30 minutes 5 days a week. Alternatively, another study showed that 10 minutes of exercise three times a day are also effective.
Therefore, individuals have no reason to give the excuse "there is no time for exercise". Always find the time and discipline to exercise 4 to 5 days a week and increase the intensity of your exercise every two weeks.
2- Train with weights or do weight training.
Bodybuilding helps you better eliminate body fat. Muscles burn fat.
On the other hand, cardiovascular exercises are still effective at losing weight because they burn calories, but the muscles gained through bodybuilding allow you to maintain a healthier and leaner appearance.
It is recommended, at a minimum, to increase your weight by 5% every two weeks compared to your current weight. For example, if you lift weights of 30 kg, you must lift at least 31.5 kg of weight after two weeks.
3- Keep a follow-up.
Keep track of your food intake and things that prevent you from losing weight. This registration is effective for tracking your food consumption, your activity and your lifestyle.
This way you will have a better plan and a better idea of how to reach your weight loss goal. However, do not be too conscious when you take a disc.
It is not good to exaggerate the responsibility of registration, otherwise you will lose the pleasure of living. Just keep some information in your long-term memory and transfer it to your journal later.
4- Stop eating too much.
Know the reasons and factors that cause you to eat too much to control and finally stop overeating. If the main reasons are stress and pressure, find ways to better channel your energy.
Most problems of excessive consumption are due to stress and pressure at work or in family life. Know the cause of your excess food and ask for psychological help if necessary.
5- Join a support group.
Create or join a support group to lose weight for you. That way, you have people who support you and keep you motivated to reach your weight loss goal.
These are the people who will kick you in case you need to keep up with your weight loss goal. Your support group must be heterogeneous in nature.
This means that you need to create your support group with your close friends, immediate family members, co-workers and other key people in your life. In this case, there is always someone who can supervise you wherever you are.
6- Learn the meals.
Meals in fast food chains and restaurants are no longer normal. Some, if not most, are already oversized.
If you have been seeing meals in all these fast food chains, hamburgers, fries, sodas and many others are supersized.
Therefore, always watch your diet. This is the right time to apply Tip # 3: Follow Up. Always keep track of what you eat to know what you need to learn and what to do.
7- Take joy in small progress.
Identify yourself when you have lost weight in a minimal and constant way. Do not be too hard on yourself if you can not lose weight so easily. The key here is constantly the loss of unwanted body fat.
On the other hand, do not be saddened by the weight gain after several exercises; This may be due to the muscles you build. Remember that muscles are heavier than fat and therefore weight gain does not necessarily mean you are getting fat, you may be losing weight.
Above all, always be honest with yourself if you have really gained weight because of fat or muscle.
8- Chew your food well.
When you eat well, eat slowly. In fact, once you have eaten, it takes 20 minutes to signal to your brain the feeling of fullness.
So if you eat fast, there is a strong tendency to consume a lot of food in less than 20 minutes compared to eating slowly.
Plus, chewing your food helps your body metabolize easily what you eat. It also prevents problems with constipation and indigestion.
9- Eat less foods containing unhealthy fats.
Eat less foods that contain unhealthy fats, such as trans-fatty acids, unsaturated fats and cholesterol, while eating foods containing healthy fatty acids from nuts, fish oils, cooking oil olive and almonds. and other healthy oils.
The essential fatty acids contain omega-3 and omega-6, good for the heart, which contribute to health and cardiovascular performance.
10- Be healthy, not thin.
Being skinny does not necessarily mean that you are healthy. What is the value of being thin when you look slim and monotonous?
Therefore, focus your energy on health by combining exercises, healthy foods and a balanced lifestyle. The absence of any of these factors can result from an imbalance - insalubrity. It is difficult to obtain lean muscles or fast muscles in case of imbalance.
In general, the best weight loss program is not based solely on the different diet programs that you can use, but it's about choosing the best weight loss program for your body.
Research is needed to know the best weight loss exercise program for you. However, always choose the natural program and not those who advocate expensive and easy solutions to lose weight. Never reduce your weight loss goals and do not pay the price later.
Weight loss is not just a physical problem, it is also a moral and personal problem with oneself.
No comments:
Post a Comment