Whether you want a perfect bikini body or just to fit into your pre-pregnancy clothes, losing weight can be a struggle. The good news is that it is not your fault. Compared to men, women naturally have a higher percentage of body fat and are more likely to store it around our hips and bellies to protect our reproductive organs.
Our hormones do not help either. Women have more estrogen than men, which can cause stronger cravings for food and the accumulation of visceral fat tissue. At the same time, we have less testosterone, so it is more difficult to lose fat and build muscle. We also have a lower sedentary metabolic rate, meaning that we burn fewer calories at rest than men.
There is a huge philosophical and cultural debate that is currently raging about whether or not it is possible, healthy, virtuous or even desirable to want to lose weight and to be slim. In some cultures, being overweight or even obese is considered a sign of good health and prosperity. In others, being slim is seen as a sign of good health, and being overweight is seen as a sign of laziness and gluttony.
The reality is that there are pros and cons to both being overweight and being slim. Being overweight can increase your risk of developing a number of health problems, including diabetes, heart disease, high blood pressure, sleep apnea and certain types of cancer. On the other hand, being slim can also increase your risk of developing health problems, such as anorexia, bulimia and other eating disorders.
The best way to approach weight loss is to focus on making small, sustainable changes to your diet and lifestyle. If you are carrying a few extra pounds, you don’t need to lose weight to be healthy. But if you are significantly overweight or obese, losing weight can improve your health and quality of life.
The most important thing is to find a weight loss plan that works for you. There is no one-size-fits-all solution to weight loss. What works for one person might not work for another. And what works for you today might not work for you tomorrow. Assuming you’d like to lose weight, let’s look at a sensible approach to achieving it.
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Eat to Lose Weight
Source: fitbod.meWith so many challenges stacked up against us, it can be tempting to believe in the hype of fad diets. Although fad diets can bring quick weight loss, they can result in yo-yo dieting and even harm your health. Instead of subscribing to a fad diet, switching up your eating style for healthier habits is more likely to deliver long-term weight control.
Consider Supplements
If you need a little boost to your weight loss regime, consider taking a natural fat-burning supplement. According to totalshape.com, some fat burners can help women to suppress their appetite, increase fat metabolism, as well as improve their energy and endurance levels. To be safe, only choose legitimate supplements with natural ingredients.
Count Your Calories
Source: thunderbulll.comCreating a calorie deficit is a proven way to lose weight. When you consume fewer calories than your body needs to function, you force it to burn your fatty deposits for fuel. There are multiple free calorie calculators online that can help you to determine your daily calorie needs. Some apps can also help you to set a calorie target based on your weight-loss goal.
Unless guided by your doctor, do not consume fewer than 1,200 calories a day or eliminate more than 1,000 calories from your daily intake. This can lead to fertility issues as well as make your body think that you are starving. In response, your body will slow down your metabolism, burn fewer calories, and regain weight faster in the future.
Eat More Protein
Protein is a part of a healthy diet and is essential for weight loss. It is more difficult to digest than other types of food and keeps you feeling fuller for longer. Digesting protein requires energy, so eating protein can actually help you burn calories! To get the most benefits, spread your protein intake out through the day. This also avoids excess protein being stored as fat.
Eat Your Veggies
Source: medicalnewstoday.com
We are told to eat our veggies since childhood for a reason. Fruits and vegetables are full of vital nutrients that are important for healthy body function. They are low in calories so you can eat a large volume without getting fat. Fruits such as apples or berries and plant-based protein bars can even help to satisfy your sugar cravings.
More importantly, plant-based foods contain fiber which allows you to feel full for a longer time. Choose green leafy vegetables and whole grains over starchy vegetables and refined grains. Legumes such as chickpeas and lentils are excellent options that provide both protein and fiber to turbocharge your weight loss.
Exercise the Right Way
Exercise is the other crucial component of weight loss. Physical activity as you lose weight prevents loss in muscle density and strength. Aerobic activity helps to keep your cardiovascular system healthy while burning calories. Experts recommend 150 minutes of moderate activity or 75 minutes of vigorous activity a week. Guess what? Sex counts too!
High-intensity interval training (HIIT) is a great way to exercise and torch calories in record time. HIIT features workouts that involve challenging exercises and rest intervals performed in repetition. Because HIIT is so intense, it burns much more calories than regular exercise and can even increase your metabolic rate after your workout session.
In addition to aerobic exercise, you should focus on strengthening your muscles at least two times a week. Strength training such as lifting weights or exercising with resistance bands help to work all your major muscle groups and build muscle and tone. You do not have to become bulky with weight training—you can train to get a sexy, sculpted shape as well.
Be sure to complement your exercise regime with lots of protein. Protein is critical for muscle building and a good source of energy. Also, take care not to binge eat after your workouts. Women have been known to feel hungry after they exercise and consume more calories than required. Reward yourself with a massage or a soak in the tub instead of a donut.
Source: abc.net.au
Everybody wants to look and feel their best. Although fad diets promise quick and easy results, your unwanted belly fat could come back faster than you imagine. By making the right dietary choices and exercising, you can lose weight and be sexier without having to limit yourself to eating three leaves of lettuce a day—or whatever the latest diet fad is.
