Exercise

5 effective ways to lose weight! Start your transformation now!

Are you in a situation where you want to lose weight but still don’t know the best way how to get things started? In this article, you’ll find five effective ways to lose weight quickly and healthily!

The internet is full of information about weight loss strategies but beware; not all methods are reliable. It’s important to seek reliable information supported by concurrent research to help you achieve the best results and avoid damage to your health.

We’ve put together some of the most practical and reliable weight-loss strategies to date, supported by research to help you achieve your goals this year. In addition to implementing a particular weight loss strategy, it’s essential to be motivated, focused and strong-willed.

Furthermore, upon identification of preferential weight-loss strategies, it is important to seek professional advice that’s specialised to you to ensure you get the most out of your efforts!

Let’s get started!

Exercise

1. Regular fitness exercises and physical activity

Exercise is a great way to create a negative calorie balance, where you burn more calories than you consume each day, unlike crash diets. Quite often, exercise is easy to start but difficult to maintain; optimising your sessions to ensure you keep going is crucial.

Useful tips to help you keep exercising:

– Start slow; make it easy and enjoyable.

– Plan your workouts week for the week but keep it simple.

– Acknowledge that results will come in time, don’t expect miracles immediately.

– Keep your exercise goals realistic and record the progress.

– Join a gym class or cardio workout with an Anytime Fitness membership price so you can make it work to your schedule – no excuses!

– It’s helpful to find a partner to motivate each other.

– Never forget why you started this process, and never lose faith in yourself.

Effective exercises such as boxing, swimming and cycling are all enjoyable alternatives to running and are great at burning calories to achieve a healthy weight. Possibly try joining a club or start a new activity that you haven’t tried before, you may love it, and it may become something you take part in indefinitely on your road long term to a healthier lifestyle!

2. Dieting

effective ways to lose weight

The three most effective diets for short-term and long-term results are:

Ketogenic Diets

A ketogenic diet consists of high protein, fat, and low carbohydrate intake. The effect of the diet is to induce ketosis, which is the metabolic process where the body utilises fat for energy due to the low immediate availability of carbohydrates [2].

A recent study compared a low carbohydrate diet (ketogenic) with a low-fat diet over eight weeks; the results indicated that the ketogenic diet was responsible for an 11.0% loss in body mass compared with just 2.7% in the alternative low-fat diet[3].

Zone Diets

The prerequisite for that diet is that you consume a ratio of macronutrients of 40% carbs, 30% protein and 30% fat[4]. This is necessary to constrict the intake of dietary fat. The Zone diet requires a strict regime of mindful eating consuming a specific dietary composition in addition to the timing and regularity of meals; this is necessary for the regulation of the release of insulin, which is posited to improve health and longevity.

Calorie Restriction Diets

This diet is based on restricting calorie intake; the recommended daily reduced calorie intake ranges between 20%-40% less than typical calorie intake[5]. A very popular diet to reduce calories is the Weight Watchers Diet. This diet allocates points to the macronutrient composition of foods, with high-calorie foods costing more points. You choose foods based on an allocation of points; the daily maximum points are calculated relative to your stature and designed to help you lose weight. Calorie reduction diets like the Weight Watchers Diet promote weight loss by ensuring a healthy calorie constriction and enhancing compliance[6].

Whilst this is a summary of effective diets, it is important to seek advice on how to structure a specific diet to ensure you achieve great health results and sustainable weight loss.

3. You can try Prescription medication

medication

Combined with exercise and diet, prescription medication can be very useful for the progress of losing weight, especially for people with a BMI of 30 or over. Orlistat (Branded as Xenical, Alli and Orlos) is the active ingredient found in many clinically proven prescription weight loss medications. Orlistat is a pancreatic lipase inhibitor; it reduces the absorption of ingested fat by up to 30%[7]. It is important to obtain prescription medication from a reliable, cost-effective source, such as Pharmica Online Pharmacy.

4. Sufficient sleep

Sleep

Achieving your weight loss goals can be a challenging long-term effort; it’s essential to get a good night’s sleep to help maintain your motivation and willpower. A study reported that the optimal sleep duration should last about 6-8 hours[8]. Ensuring sufficient sleep is imperative for regulating the body, and deficiencies can make exercise difficult and interfere with your weight loss efforts 6and lifestyle changes. –

5. Reduce your stress level

reduce stress

It’s reported that chronic stress causes an unintended increase in body weight. Life events can cause stress, daily stressful occurrences and stress-inducing lifestyle factors (e.g. insufficient sleep). Furthermore, it’s reported that the stress response activates the mesocorticolimbic dopamine pathway or ‘reward pathway’, with the release of glucocorticosteroids in the blood following high stress; the desire to ingest palatable food increases[9]. Consequently, chronic stress makes it more difficult to lose weight.

Practical stress reduction techniques such as yoga, meditation and exercise all offer significant stress reduction results[10]. Try each technique first for a short period to give it a proper chance; you can then see what works best for you moving forward!

We hope these five tips can help you with your weight management goals. We wish you the best of luck!

5 effective ways to lose weight

1 Comments

  • Junayed Khan

    May 27 at 3:40 pm

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