When it comes to losing weight and staying fit, you cannot pick and choose between exercising and sticking to a healthy diet. Both are important, equally, when losing weight. Yes, to some extent, it is true that major weight loss comes from dietary restrictions but you still need to move around to get maximum results. Top Diet Pills From GNC
And by diet, we do not mean going on a crash diet. Crash diets are a big no-no as they mess up your entire system. Let us take an individual look at both diet and exercise and see if they are better together or alone.
It is, but natural, to equate weight loss with a restricted diet or a crash diet. And to some extent, it is true! However, if you want to lose weight for good, then crash diets or any other diets are not the solution. Diets give you rapid and temporary results and they can be detrimental for your health in the long run. Losing weight should not be about making temporary changes, rather it should be all about making life-long changes.
Get Off to a Good Start
Breakfast is the first meal of the day and you should make a habit of having it everyday. Make every single bite count. According to a research, people who regularly have breakfast get off to a good start to their day, are more energized and are capable of making better choices with regards to food, exercise and any other decisions.
Do not rely on simple carbohydrates for your breakfast, rather add in complex carbohydrates like oats and barley. Add in lean proteins like milk, nuts and eggs. Having whole-grain bread with organic peanut-butter is a very good option.
Choose the Right Carbohydrates
Carbohydrates have always gotten the bad reputation when it comes to weight loss. But did you know including complex carbohydrates is important? Complex carbohydrates are found in whole wheat, quinoa, barley and oats. The reason they are important is that they get digested slowly and keep you full for longer. Plus, they also do not cause a post-meal sugar surge, which leads to insulin release. Insulin, in turn, causes fat deposition which you certainly do not want!
Pack Proteins in Your Meal
Proteins are required for repairing and building muscles and for various growth processes occurring in the body. Adults need about 0.8 grams of protein/ kg of their body weight. People who exercise regularly and elderly need it even more. Choose lean proteins that are commonly found in dairy, eggs, fish such as salmon, beans, lentils, turkey and chicken.
Fruits and Vegetables Are Just as Important
Make a habit of including vegetables and fruits in your daily routine. They are full of fiber and other nutrients such. They help keep constipation away and provide your body with much-needed nutrients. And the best part is that they are fat-free and have very few calories. Keep dry-fruits with you to keep your snacking under control.
Choose Healthy Fats
You read it right! There is such a thing as healthy fats. These are the unsaturated fats and they help in reducing inflammation. Nuts, seeds, avocadoes, olives and oils, such as olive oil, are rich in healthy fats. Make sure you take everything in a moderate amount as excess of anything can be harmful.
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Don’t Go Overboard
There is a chance that you may go overboard, when cutting calories. So make sure you don’t do that, as this may leave you feeling exhausted or ill. Maintain a calorie count of around 1200-1500 calories / day (for women) or 1500-1800 calories/ day (for men), if you want to lose weight in a healthy way.
The importance of exercise can not be undermined, when it comes to losing weight. If you do not like to exercise, then you really need to motivate yourself to do so! Exercise is important as it increases circulation throughout the body, helps in shedding fat, keeps you active and focused and helps keep a lot of diseases at bay.
Cardio has been the most popular form of exercise, as you can literally have your pick. You just need to put on your joggers, grab your earphones and music and you are on your way. You don’t need a gym member ship to get moving. A brisk walk or a run around the corner is good enough. If you don’t like either of theses activities, try swimming or cycling! The fresh air, alone, is bound to make you active and chirpy!
But if you are not an outdoorsy type, try your hands, rather feet, at Zumba. This dance-based Latin workout has taken the fitness world by storm. Whatever you choose, your main intent is to do it for 30 minutes everyday, at least 5 times a week. Remember it increases your heart rate, helps you shed fat, tones the muscles and increases circulation throughout the body.
Strength training is just as important as your cardio. It helps to build muscles, which in turn are important for burning off calories and shedding fat. You can adjust strength training according to your needs. You can use light weights and an increased number of reps OR you can use heavy weights with lesser number of reps. Try circuit training to include an element of cardio in your strength training routine. But remember, cardio and strength training go hand-in-hand. Strength training not only burns calories during the workout, but it burns calories long after the workout has finished.
If you like things at a subtle pace, include a couple of yoga and Pilates session during your week. Both these exercises use body weight as a source of resistance and are responsible for lengthening the muscle, giving a lean, muscular look. Also, they focus on strengthening your core, which is the power-house of your body.
From the above, we can easily conclude that in order to lose weight and maintain it, afterwards, it is important to keep a balance between your diet and exercise. You can not do one thing without the other and expect the best results!
Fitness is all about making life-long changes and maintaining a balance between your diet and exercise. So find that balance and be on your way to a fitter you!