4 Continuous, Healthy Practices to Help You Talk and Burn Fat
There is a sad amount of pressure about losing weight and being "thin" in many countries these days. And while most of us want to look and feel our best, a weight-loss-based culture can hopefully be a thing of the past. After all, everyone and every body is beautiful and worthy of love and respect, regardless of size or shape. It is important to remember that your beauty and importance do not depend on your weight or shape. That being said, there are times when you may want to cry and lose fat, and even if it is because you want to look your best, fat loss can be a completely legitimate goal.
But we want to ensure that any efforts to lose weight or lose weight are safe, healthy, and sustainable. The food industry is riddled with unhealthy, ineffective, and sometimes even fatal fats and foods that put our bodies in stressful and uncontrollable situations. There is also an abundance of false information and myths about weight loss. Even the word "weight loss" is a misnomer. Most of us focus exclusively on losing body fat, not on total weight (technically including bone, muscle, nerves, blood, organs, etc.).
We have turned to two health and fitness professionals who specialize in helping people improve their lifestyle, diet, and exercise habits to achieve overall health and well-being. We have chosen their brains with all the best ways to promote fat loss and improve our fitness to feel healthy, strong, and confident in our bodies.
01 Eating Eat Wisely
Eating a light meal between meals has the potential to prevent overeating during meals because it helps maintain stable blood sugar levels and the hormones that control your diet. However, the quality of the snacks you choose will influence the satiety they offer — some snacks will give you that feeling until the next meal, while others give you only temporary food. Studies show that high-protein, high-fiber snacks are more likely to be sugary and fat when it comes to telling you until your next meal.1 Choose options such as yoghurt and berries and flax seeds, boiled eggs and a few nuts. , or hummus with vegetables, and leave packaged, highly processed options like granola bars, appleauce cups, and chips on the shelf.
Identify at least 20 grams of protein and 4 grams of fiber for each meal.
02 Install Weight Training
Strength training offers many benefits when your goal is to lose fat. In fact, certified personal trainer Joey Thurman says that you should prioritize weight training over cardio, as muscle growth “helps insulin sensitivity and nutrient uptake, which allows the food you eat to be used as fuel and helps your body recover — on the contrary. storage as fuel. ”
Installing a strengthening system has another important benefit as well. Weight loss training also provides daily metabolic stress in the form of ‘post-burnout’ or Excessive Oxygen Activity (EPOC), when your body burns extra calories after a session. This is a normal thing that does not do cardio. ”
In the event that you need more confidence, Thurman states that strength training, "helps you reduce your risk of injury, improves bone strength, enhances overall health, improves balance and [helps you] live longer."
03 Increase Cardio
"My advice is to set yourself a goal of a small step a day — and then from there add one to three cardio sessions where you can," Thurman said. "This can be as simple as walking after every 10 minutes to increase insulin sensitivity and sensitivity or easy running or 20 minutes after weight training."
The good news is that cardio options are plentiful, so there is something for everyone. And engaging in a variety of exercise will not only keep things fresh and enjoyable, but it will also help prevent further injury. Consider power walking, running, spinning or cycling, swimming, dancing, rowing, using an elliptical trainer, rollerblading, and jumping rope, to name a few.
You can also add one or two HIIT sessions per week, but Thurman says it should not be more than 25 minutes. "This is a TRUE HIIT and not a 'workout' phase where your body does not get rest. This should be a 1: 3 ratio of activity to rest. 5-10 years. ”
Thurman says weight training is also a major calorie burner that affects the heart. "I would say that prioritizing weight training is more than cardio as you can get cardio easily with just daily activities like walking, playing with the kids, going to the store, or even doing homework. Keep that with weight."
04 Get enough sleep
"Sleep is very important, then diet, then exercise," Thurman said. "Of course you can't skip the food you eat. Look at it this way, when you are tired there are a series of events that will not make you feel good or run well the next day."
Rizzo notes that the relationship between sleep deprivation and weight gain has been well studied and demonstrated in all subjects and conditions. For example, a large study found that nurses who slept five hours or less each night had higher BMI and increased weight gain over those who slept for six hours, which were also as bad as those who slept for seven hours or more.2 “Scientists believe that insomnia may cause hormonal disorders food; In other words, not getting enough sleep can make you hungry and overeat all day, ”explains Rizzo. “Also, when you are tired, you often crave high-fat, sugary foods and processed foods. Getting enough sleep (at least seven hours each night) is essential for healthy eating and fat loss. ”