Being overweight – A disease?
Excessive weight is one of those detrimental things that can undermine not just your beauty but also your confidence. Unfortunately, obesity is a severe problem in our society, so much so that it considered a disease in some parts of the world. Information and education about weight loss and fat burning efforts are thus a need of the hour. This article attempts to describe both aspects and the related useful tools in detail.
How your ‘high’ weight makes you feel ‘down.’
It goes without saying how bad being overweight is. It not only belittles your personality but also adds to your stress levels. Moreover, it also comes with a plethora of diseases. Weight loss and then healthy weight maintenance is mandatory if you want to stay away from endless ailments and medicines and enjoy a healthy lifestyle.
The road to weight loss – some Red flags
Unfortunately, when people aim at weight loss and fat burning, they only think about crash diets and weight loss medicines. It is to our utmost sadness that such quick diets are as good as a fad – they solve your problem of weight loss only temporarily, and you instantly regain the pounds once the routine is resumed. Skipping meals slows down your metabolism and have adverse effects on your health. Hence, a wise way to lose weight should be much more than a crash diet. It should be a balanced approach that covers all aspects of a healthy lifestyle.
Perhaps the secret to the success of most diet plans is not just their composition but also a religious adherence on the part of followers to the extent that it becomes a new lifestyle. Any weight loss regime must be sound enough to be followed indefinitely without jeopardizing your taste buds or the peace of your mind. When embarking on a transformational journey, the human brain is loaded with hundreds of ifs and buts ranging from the choice of ingredients, to diet food preparation time, budgeting, dining out, criticism from people around to actual fear of achieving your goals. These are natural outcomes of a changed lifestyle,and it is always wise to be equipped with the right tools in advance to deal with them.
Weight loss, burning extra fat and adopting a healthy lifestyle should not be an intimidating goal now. With the right set of resources, you can do it. Just be consistent and witness the miracles that reveal as you reach your ideal weight and unleash the beauty of an active and healthy lifestyle.
Protein-rich and high-fiber foods are the best bet when on a fat-burning diet, especially one which targets belly fat. Digestive enzymes require more energy than fat.
Vitamin C dilutes and detoxifies fat. Pectin in apples impedes cell absorption of fat and instead encourages water absorption which helps in the excretion of lipids from the body.
The calcium found in yogurt, milk and cheese are also efficient fat-burners. 3-4 servings of dairy products per day are more efficient than calcium supplements. Research shows that dairy product intake contributes to weight loss.
Eat some nuts when you feel hungry to satisfy your craving and get you off the hook from fatty foods. They will likewise increase your fat-burning capacity.
When it comes to fat-burning diets, all you need is to take note and be on guard. Make a list for every meal. Couple this with exercise, and you will be on your way to a leaner, sexier, and healthier you.
Low carbohydrate diet – Atkins and South Beach diets are useful because they help burn a large amount of belly fat in a short amount of time. The secret to this fat-burning diet is that, by not allowing your blood sugar level to spike, your body uses the stored fat for energy. Just remember not to stay on the most restrictive phase of the diet for too long.
Low-fat diet– Low-fat diets can help burn fat and consequently lower the calories we eat. Just be careful when choosing low-fat or fat-free food items. Sometimes food manufacturers add in extra sugar to compensate for the flavor lost when they remove fat. As a result, you would be consuming just as many calories, which won’t help you burn fat.
The White Diet – This fat-burning diet is a modified version of the low carbohydrate diet but is not quite as severe. You eliminate all white foods from your diet. These include sugar, white flour, and potatoes.
Low-Calorie Diets – On a low-calorie fat burning diet, you can eat whatever you want, within your daily calorie limits. Low-calorie diets require you to count calories every day. You will choose your calorie range based on your BMI, gender and activity level.
Very Low-Calorie Diets – This fat burning diet has a lower calorie limit. It has some important caveats. These diets are for those who are severely obese and need to seek a doctor’s prior approval before starting the diet.
Best workouts to burn fat
Train with weights
Weight training burns calories. Research shows that, unlike aerobic exercise, weight training increases the calories you burn at rest for up to 39 hours after the workout. Lipolysis happens in the mitochondria of your muscle cells: the more tissue you have, the more mitochondria, and the more potential to burn fat.
You burn more calories each day the more muscles you have. Weight training will help prevent any of the weight you lose from being muscle. Were that to happen, your metabolism would slow, stalling your fat-burning efforts.
Strength training is also one of the most reliable ways to boost the production of growth hormone and testosterone, which both help to break down fat.
- Box squat
- Bench press
Do High-Intensity Interval Training (HIIT)
HIIT means alternating a brief burst of high-intensity exercise with short rest periods.
Start the day with HIIT. Working out in the morning can help you lose 20% more fat than exercising after breakfast (1).
“An intense 10 minutes jump starts your metabolic furnace and equals about 20 to 30 minutes at a moderate intensity,” says Jordan Metzl, MD.
Doing more in less time is possible.“By incorporating HIIT, you’ll give your metabolism a huge boost,” says Glenn Gaesser, Ph.D., director of the Kinesiology Program at the University of Virginia.
If you usually jog at a constant pace, try adding a 30-second sprint every five minutes, or, if you’re on a treadmill, change up the incline for one-minute intervals.
Try these HIIT routines
- Sprint intervals
- 10-minute AMRAP
- Thrusters and burpees
- Slam + Tap: Perform 21 medicine ball slams
- Wind makers