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When it comes to losing weight, everyone has their own idea of how to achieve it. Some prefer to follow a diet plan that allows them to eat whatever they want. Others choose to workout to keep their bodies toned.
There are also those who want to take a combination of both to lose weight faster.
Losing weight to keep fit is a desire that many people pursue. But the negligence of not following a fitness regime has prevented them from achieving their goal.
The excuse given by older people is that it is too late in their lives to lose weight. The youngsters feel they are too busy to hit the gym regularly as a reason not to lose weight.
However, this is not the case. There are ways to reduce weight regardless of age, and they are worth pursuing.
In shedding weight, many people give up too early. The initial weight loss seems too tough, and they feel like they cannot achieve their objectives. But, this is a mistake that many people make.
The goal of reducing weight requires taking some necessary steps consistently, no matter how small they may seem.
Losing weight requires a lot of hard work, willpower, and perseverance. It’s also not a one-size-fits-all scenario. What works for your best friend may not work for you.
If losing weight is your goal, then you are not alone. It is like taking that extra effort to systematically save a pre-defined amount from your paycheck. Well, it’s a good idea indeed, but never seems to be done. This is because losing weight is difficult, and most people find it overwhelming.
Temptation rides high to defeat the good intention of staying healthy. You end up eating more and working out less (or none) very soon. As you age, your metabolism slows down — and that’s natural. And if you’re only a few years away from turning 50, you may have noticed the temptation to say, “I’m getting old. I can’t keep up with my younger friends and family members.”
You have probably heard the saying, “Lose weight, don’t age.” While it is true that weight loss will not stop your aging process, it will certainly help you look and feel better as you age. Weight loss is not only about looks. Several health benefits come with losing weight, such as a lower risk of heart disease, stroke, diabetes, and hypertension.
You may be thinking, “How can I lose weight? I’m too young to be obese.” But it’s not true. If you’re 5 years or less past your 20th birthday, there’s no reason to think you can’t lose weight. And if you’re one of those people who are only a few years away from turning 50, it’s time that you tried to lose weight.
Apparently, you have heard of the term BMI or Body Mass Index. It refers to your body weight relative to your height. It is a common indicator used to determine whether a person is overweight, underweight, or of average weight. Some medical experts even use it to determine your risk of various health conditions.
Check your BMI and find the ideal weight for your physique. So, now you know how much to lose. Age may just be a number, but it has value too! You can derive how much your age is catching up to your goal.
Today, we live in a world where being thin is synonymous with being fit and healthy. We chase after a lean body and often do whatever it takes to achieve it, sacrificing our health in the process. But being thin isn’t synonymous with being healthy.
Being thin simply means having a lower body fat percentage.
The clock is ticking. You have known this for a long time, yet it seems like you can never get around to doing anything about it. Perhaps you are starting to feel the effects of being overweight.
Maybe you want to lose weight, but don’t know how you can achieve that feat at your age.
In this article, I will guide you through the ins and outs of losing weight, at any age. I will break down the steps needed and the strategies to use, in order to achieve your body weight loss goals.
Let’s start with the basics.
Rise and Shine an Hour Early
Getting up early has been touted as one of the greatest weight loss secrets ever, and for good reason. Waking up an hour early might sound crazy, but researchers at Northwestern University have shown that rising at the same time every day can increase productivity by as much as 37% and can lower BMI.
Better yet, getting sunlight can help prevent a vitamin D deficiency, which can otherwise wreak havoc on your health, from your weight to your mental health. In fact, a study recently published showed that people who wake up at the same time each morning tend to weigh less than people who wake up at different times each day.
Eat Healthily, Don’t Starve
When I was younger and starting to get into shape, I used to look forward to my next meal. I didn’t realize that the fat that I gained would haunt me again. The agony and discomfort to make a daily sacrifice to lose weight stripped my excitement. And the fact that I’d have to give up some of my favorite foods was like meh!
Health Food Expert Laura Burak, MS, RD, CDN says “The key to weight loss is to never feel like you’re on a diet, because diets don’t work. If you feel deprived, you will never make it past a few weeks. The only way to achieve long-term weight loss is to learn to appreciate food as fuel and slowly replace processed food that cannot properly energize the body with real food that can. After a while, this will become second nature and won’t feel like a daily struggle.”
As a result of the last century of poor nutrition, we are all too big, and we can’t lose weight. We need to change our eating habits to a normal diet, but it’s hard and takes time. You can’t abruptly replace processed food with fruits, vegetables, pasta, and lean meat.
The only way to achieve long-term weight loss is to learn to appreciate food as fuel. Gradually replace processed foods that can not properly energize the body with real foods that can. All you need to do is to know the right way to eat and change your lifestyle.
Eat sensibly and healthily. There’s no need to starve; instead, consider intermittent fasting. It has an amazing effect not just in the appetite reduction, but also in the improvement of your digestion.
When you break your fast, avoid taking in foods that are high in carbohydrates, fats, and sugar and stick to a healthy low-calorie diet that includes a significant amount of protein.
Make Your Own Lunch
When you have a lot on your plate, it can be hard to find time to make healthy meals. One option is to prep your lunches ahead of time. Making healthy choices in the morning instead of eating on the go can help you lose weight without feeling deprived. It’s a great way to reduce your intake of processed foods and sugar.
You can also prep healthy snacks to keep on hand in case you’re tempted to grab something unhealthy when you’re on the go. By preparing your lunch at home, you can avoid unhealthy choices in the cafeteria or on the go.
You can also customize your meals, ensuring that they contain the right amount of nutrients.
In fact, researchers at the University of Washington found that people who prepared meals at home intake fewer calories, less fat, and less sugar than those who relied on prepared foods and takeaways.
That says it all.
Increase Your Omega-3 Intake
Burgers and pizzas are yummy! But try replacing a few of them with an omega-3-rich piece of fish. A review of research published in PLoS One says, “Omega-3s are linked to decreased belly fat, making you look leaner and potentially improving your metabolic rate, too“.
Protein is essential for building lean muscle and maintaining a healthy body weight. The best way to get your recommended daily protein intake is by eating a variety of high-protein foods like meat, poultry, dairy, eggs, and lean protein sources like nuts, beans, and even tofu.
A high-protein diet is a must for someone who is trying to lose weight.
Stay Hydrated
Did you know the best weight-loss weapon won’t cost you a dime? Research published in the Journal of Human Nutrition and Dietetics suggests that drinking an adequate amount of water can reduce overall caloric intake by as much as 206 calories each day.
Amazing, isn’t it?
It is essential to stay hydrated when losing weight. Water is the best beverage to quench your thirst and help you feel better. Water also helps you flush out toxins.
When you are not drinking enough water, your body can feel dehydrated, causing you to feel sluggish and have no energy.
With practically no effort, this can result in a 1.8-pound weight loss within a month. Water does not mean just plain water. It can be Grapefruit Mint, Blueberry Lemonade, Apple Lemon Mint, Raspberry Lemon, Orange Lemon Lime, Cucumber Lime Kiwi, Fig Strawberry, Orange Lemon Mint, Orange Pomegranate Cinnamon, and Blackberry Mint.
Refreshing and energizing it is! Thanks to these delicious detox waters making it easier to meet your daily water goals.
Organize Your Daily Activities
Think of a time when you had to stay organized and on-task to complete a task. Maybe you had to complete a report in class, meet a deadline at work, or even prepare for an exam. Organizing your daily activities is a lot like that. It requires you to plan ahead and stay focused on your goals.
Workload and job stress can be major contributors to rising cortisol levels. Your day-long desk job can decelerate your movement and broaden your waistline. This can also increase your risk of developing harmful belly fat.
It may be a lot to take in, but don’t worry — you don’t have to go all at once.
First, set realistic short-term goals for how much you’d like to lose and work toward that. Then, over time, work toward losing more each time. No need to reach a specific weight; instead, make better choices.
Keep in mind that weight loss is a journey, not a destination.
HIT it! Do some High-Intensity Training
The first thing that comes to mind when we talk about losing weight is a long workout. But did you know a short period of high-intensity training may be as effective as a longer, low-intensity workout?
This leaves you with more time to spend on other important activities. And best of all, high-intensity training can be done in just a few minutes a day.
An empirical analysis of eighteen studies published in Obesity Science & Practice reveals that high-intensity training (HIT) yielded more reductions in body fat than a comparable amount of traditional exercise.
It’s a common belief that we can only be as healthy as we are young. But the truth is that you can still be healthy and fit even if you’re getting on in years.
Exercise plays a vital role in keeping our body fit and healthy. And the best part is that you don’t have to break the bank to get a good workout.
You can get a good workout at home, without fancy equipment, and without paying a lot of money. When you work out, you release endorphins, which tend to make you feel good.
Grab Some Green Tea
Another thing to consider for weight loss is what sort of beverage you consume daily. To lose weight, green tea is the best beverage. It is high in antioxidants and has been shown to increase metabolism by up to 30%.
A study published in the International Journal of Obesity says, the Catechins found in Green tea are linked to weight loss and increased weight management. Replacing the dairy in your usual coffee with green tea may actually make you less susceptible to a fracture later in life.
Instead of drinking a cup of coffee in the morning to get you going, try drinking a cup of green tea instead.
The caffeine in green tea can give you that boost of energy without the dangerous side effects of coffee. Rather than reaching for that 2% milk every morning, opt for a cup of green tea instead.
Reach for the Red
It seems that the “an apple a day” rule is more than just a cracker-barrel saying. The antioxidant pigment, resveratrol, has been linked to a reduction in dangerous belly fat.
A 2010 study by researchers at the University of Georgia, Athens reveals it appeared mice induced with resveratrol supplementation were less likely to gain weight, even when fed a high-fat diet. Whereas when mice didn’t get the resveratrol, they gained weight and had little change in gene activity.
Resveratrol is an antioxidant pigment found in red fruits, like apples, grapes, and cranberries. Research has also shown that resveratrol can have a positive impact on weight loss.
In a study published in the journal Cell Metabolism, overweight women who consumed a resveratrol supplement experienced significant reductions in body fat, abdominal circumference, waist circumference, and blood triglycerides.
Catch Some Zzzleep
It is not a secret that a little sleep can go a long way in your general health. One of the most beneficial things you can do for your health is to get adequate sleep. A short power nap after lunch can do wonders for improving your productiveness and vitality. A few minutes of shut-eye can improve your alertness and energy, which can help you be more productive.
If you are trying to lose weight, a good night’s sleep can go a long way. Power naps are one of the most beneficial ways to improve your productivity and vitality throughout the day.
When you don’t get enough sleep, you can feel sluggish, unmotivated, and even depressed. In fact, researchers at the University of Chicago have found that sacrificing on sleep actually limits your body’s ability to toss away excess fat.
So, when you’re trying to shed weight, a bed might be as important as the kitchen or the gym in helping you reach those goals. You can certainly sleep your way to a healthier body.
Conclusion
It’s easy to get lost in the maze of weight-loss advice, especially when so many factors come into play — genetics, metabolism, diet, and exercise. Some people have to work harder than others to keep the weight off and feel their best. But no matter what your starting point is, whether you’re trying to lose a few pounds or manage a chronic condition — you’ve got to move a little more and eat a little less with each passing decade after 30.
But don’t panic. That doesn’t mean you have to become a fitness fanatic. If you have set your goal to lose weight, today is the best day.