If you’re starving yourself and working yourself out to the point of fatigue in your goal to lose weight, you’re doing it wrong. It’s natural to want to see results quickly through a crash diet and extreme workouts, but what will actually happen when you do this is that you lose water and muscle, not fat. The key to weight loss and a healthier body isn’t depriving yourself of food nor working yourself to the bone, but in a change of lifestyle. Small, long-term alterations to how you eat, sleep, and exercise can amount to big benefits in terms of weight and health.
If you want to lose weight while becoming healthier in the process, here’s how to do it the right way.
Change your perspective.
Keeping weight off permanently cannot be achieved through a super-strict, short-term diet but by committing to a healthy lifestyle throughout your life. Establishing healthy habits is what will work in the long run. In addition, aim to lose one to two pounds a week to ensure healthy weight loss. Commit to working out not simply to lose weight but to become healthier—if you aim to make yourself stronger, more flexible, and more able to fight off diseases, then you’ll have a long-term goal instead of simply wanting to lose ten pounds in two weeks.
Metabolism and healthy weight loss.
We gain weight when we eat more calories than we burn, therefore if we eat fewer calories than we burn, we lose weight. Many people translate this fact into going on extreme diets instead of choosing the other, healthier method: boosting metabolism, which is our ability to burn calories. A fast metabolism means more calories burned, and the best thing about it is that we don’t have to go to the extremes to speed it up.
We were born with a preset metabolic speed that’s determined by genetics and gender, but we actually have a huge amount of control over it. A healthy metabolism requires regular movement, so if you’re mostly living a sedentary lifestyle, now is the best time to change things up and get moving! Here are some tips to rev up your metabolic rate:
- Forget the elevator – take the stairs. You can do this in stages, say, go up one flight for the first two days and two flights for the next couple of days, and gradually increase the number of flights you take on foot.
- Incorporate interval training. Alternate between high-intensity and low-intensity activities during your workout routine, such as alternating two-minute brisk walking with 30-second jogs for 30 minutes.
- Eat your breakfast. Starting your day with a well-balanced meal will boost metabolism, increase your energy level, and gives your body the nutrition it needs throughout the day.
- Get enough sleep. Lack of sleep makes you feel hungry and slows down the metabolic process. It also drains your energy, making you sluggish and not want to do any form of exercise. Aim to get at least seven hours of shut-eye at night.
- Do strength training. Strength training jump-starts metabolism and speeds it up. Strength training also builds up your lean body mass, and the more muscle you have, the more calories you’ll burn.
- Take time for tea. Drinking tea not only boosts your immunity and makes your heart healthy but also speeds up metabolism, thanks to the polyphenols in tea, particularly unsweetened green tea.
A well-balanced diet and regular exercise are all part of the ways you can boost metabolism and have a healthier lifestyle. You can also try out nutrition software to help you plan your meals and keep track of how much calories you burn. And don’t forget, small changes can reap big, long-term rewards!