The Healthy Eating Plan For Weight Loss, With Moderate Exercise,
Recent studies have found that up to 45% of Americans claim to be uncomfortable with their current weight. However, the process of losing weight healthily can be just as tedious as it can be challenging. An array of methods have been established by personal trainers, nutritionists and medical doctors alike to ensure fat loss in the safest possible ways. However, few of those methods work for everyone, and the majority require patience and consistency to provide satisfactory methods.
If you are looking to lose weight quickly without hindering your health, it is likely you will have to combine a couple of traditional weight loss methods and adapt them to your personal lifestyle.
For long-lasting results, individuals looking to lose weight should be willing to alter their nutritional habits and exercise routines permanently. It is also important to note that extreme or drastic methods are likely to have adverse results; while they are likely to lead to immediate weight loss, their results tend to fade over time. This may lead to sudden weight gain. In order to avoid wasting your efforts – and possibly money – on fad diets and dangerous training practices, consider the following healthy eating plan for weight loss, accompanied with moderate exercise for everlasting effects.
Understanding Your Weight Loss Needs
While most people’s weight loss goals may be entirely aesthetic, it is essential to remember that it may also be beneficial for your health. A range of conditions can be prevented or battled with healthy weight management: from diabetes to heart problems and high blood pressure, a range of conditions can often be fenced off by keeping your weight under control.
Depending on your weight loss priorities, you are likely to seek different weight loss methods. For example, sheer weight loss will have to involve frequent cardio and careful meal planning. Muscle gain and fat loss, on the other hand, involves frequent eating and intense exercise. Should you be suffering from a weight-related condition, however, you will have to incorporate more moderate methods of exercise in your lifestyle, as well as a gradually changing diet.
Unsure which one would be best suited for you? No problem. Here’s all you need to know in order to choose the best option for your weight loss journey.
Losing Pure Fat (With Minimal Muscle Loss)
This is likely to be the most common goal for adults wishing to shed a few pounds. It involves shedding the annoying, aesthetically-unpleasing bulges of fat that cover the healthy muscles you have developed through daily activities or exercise. However, it can be quite challenging to achieve as most forms of effective dieting or exercise may eventually burn into your muscle energy reserve to keep you functioning.
It is also important to note that “bigger” people naturally tend to amass larger muscles due to the added strain of carrying all their weight around. However, this surplus muscle weight isn’t necessarily healthy for you. In fact, it may lead to greater instances of injury and muscle/joint straining. Thankfully, it is very possible to lose weight that constitutes mostly fat, with only a slim portion of muscle loss. This will require the following:
– Frequent exercise and weight training
– Carb and calorie intake management
– Constant hydration
– The avoidance of metabolism-slowing drinks such as coffee and soda
Ideal diets for individuals looking to lose pure fat with minimal muscle loss include the Atkins diet, the Ketogenic diet, and intermittent fasting. The Atkins diet, which is most popular among entertainers, involves cutting out carbs and maximizing your intake of protein and healthy fats. This requires eating lean meats, cooking with little oil, and avoiding all wheat-containing products (bread, pasta, etc).
This approach to dieting essentially ensures your body derives enough energy to function from your protein and fat intake. Meanwhile, the regulation of your carb intake makes for swift fat loss. In order to understand this process further, it is important to consider the ways in which food is metabolized into fat storage (flabby arms, muffin tops, pot bellies, etc).
While fat is instantly turned into energy upon consumption, excess energy is usually stored as fat. Carbohydrates, on the other hand, take much longer to be metabolized into energy. During this resting period, as carbohydrates aren’t being used, they are stored as fat in your body for a swift breakdown when energy is required – for instance, while exercising.
The Atkins diet should be used with moderate weight training and cardio. Since it involves no additional energy source (beyond fats, which run out fast), exercise shouldn’t be too intense when coupled with the Atkins diet. A perfect implementation of the Atkins diet would involve eggs and bacon for breakfast, roasted chicken breast, and vegetables for lunch, and panned fish and brown rice for dinner.
Exercising with small weights (5lbs and under) is ideal when on this diet; long walks can also garner the desired weight loss without cutting into your muscle energy supply.
The Ketogenic diet, the go-to for many professional athletes and bodybuilders, maximizes energy creation which can then be used to build lean muscle. Since most muscles require a higher calorie intake than fat to facilitate their functions, having a regular Ketogenic diet will ensure the “melting” of layers of fat covering it.
This weight loss option is likely to have permanent results, as it essentially turns your body into a natural fat-burning machine. The Ketogenic diet involves a high fat intake, a moderate protein intake, and a low carb intake. This diet is ideal for meat and dairy lovers. It is most compatible with weight training, which can be kept moderate with small weights and other gym equipment.
Intermittent fasting is a new trend that has proven to have exceptional results on all body types. It functions by speeding up your metabolism through fasting periods while ensuring your body has a daily provision of all the nutrients it requires to function and even to maintain its muscle mass. Intermittent fasting involves limiting your eating periods to 6 or 8 hours a day, usually ending a few hours prior to sleep. This ensures that the only readily available source of energy for your body, while you sleep (which it requires to encourage cell regeneration and digestion), is that of your fatty tissues.
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Though it is a particularly effective weight-loss method that can be incorporated into most lifestyles, it is also relatively comfortable: it necessitates few cuts on your favorite foods, regardless of their fat or carb content. To maximize the efficacy of this weight-loss method, you may want to cut down on sugar and constantly stay hydrated. Ideal exercise to pair up with this diet is moderate weight training using dumbbells and other weights. Yoga adepts have also found satisfactory results coupling medium-intensity yoga sessions with intermittent fasting.
Losing Fat And Building Muscle
Because this task can be somewhat challenging, it will often necessitate combining several weight-loss and muscle gain methods together. It will also require seeking out metabolism-boosting methods and the consumption of “superfoods” for muscle-building. For everlasting results, one must try not to aim too high when engaging on this weight-loss journey; instead, they should gradually intensify their workouts and remain consistent in their diets.
The most common method to lose fat while building muscle is to have a fixed calorie intake and workout routine. Your ideal calorie intake can be best established by an MD or nutritionist. However, it will most likely entail 2000-2300 calories for men and 1500-1800 calories for women. This is the calorie-count at which both genders can be realistically expected to lose weight while, depending on their protein intake and exercise routines, building up more muscle.
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It should be noted that the best way for calorie-counting to become an effective means of weight loss is by cutting out saturated fats, sugary drinks and limiting your consumption of processed foods. It will also require frequent water ingestion to speed up your metabolism. Ideal meals on this diet will often involve lean meats such as chicken and fish, greens such as kale and spinach and a lot of cereal, fruits, and nuts. Dairy can also be consumed but in moderation.
Great foods to ingest when on this diet include bananas (which are huge energy sources), blueberries (which have fantastic antioxidant properties) and nuts (which encourage muscle gain). Supplements such as protein shakes are also extremely popular among fitness adepts because they provide healthy energy boosts that guarantee effective training sessions. To work out while carrying out this diet, you may want to join your local gym or take up pilates/boxing. All these activities can be practiced at a moderate level but should be relatively frequent.
Biking has also been shown to lead to weight loss while developing the buttocks, thigh and calf muscles. On the other hand, martial arts such as Karate are known to diminish appetites while increasing muscle mass.
Losing Overall Weight
Surprisingly enough, this may be the easiest method to lose weight. However, for the results to be everlasting, the weight loss should be kept gradual. Instead of seeking immediate results, you may want to be patient and learn to appreciate a new healthier lifestyle. Overall weight loss, which can also result in the loss of muscle mass (which weighs 2.5x more than fat), will require more discipline and consistency than sheer effort.
Particularly effective diets for pure weight loss involve the Pescatarian diet and the Vegan diet. Both of these diets involve the cutting out of nefarious fats present in both red meat and dairy. While these diets can be quite challenging for most adults, they have been reported to lead to relatively fast weight loss with even mild forms of exercise.
Added advantages to these diets also entail faster hair growth and softer skin. To carry out the Pescatarian diet, you will need to consume only natural products derived from either fish, vegetables, feculent, grains and fibers. These products are generally low in fats and contain large amounts of protein.
The vegan diet is identical to the Pescatarian diet, except for the fact that it does not involve the consumption of fish or any other animal product. While new vegans often claim to find the diet challenging, great alternatives to meats can be made with Tofu, hummus, and lentils – with a fraction of the calorie intake!
A great exercise to couple with either of the diets mentioned above for maximum weight loss involves swimming and jogging. It is important to remember when engaging in cardio workouts, not to begin too hard; even 15 minutes of daily cardio has been proven to lead to substantial weight loss when eating clean. Since this weight loss program requires an overall lifestyle change, it works exceptionally well with little mindful nutritional and energy-consumption alterations. For instance, to lose additional weight on this diet, you may want to add lemon to your water and choose steps over lifts and elevators.
Take Away: Here is What You Must Remember
To apply your healthy eating plan for weight loss, accompanied with moderate exercise for everlasting effects, you must be willing to make permanent changes. To facilitate this process, you may want to meditate daily or engage in “easy morning exercise” (jumping jacks when getting out of bed or through stretching). Both these practices have been shown to alter the mindset of the individual seeking to lose weight positively: so as to keep up with these small beneficial choices, one is more willing to eat healthily and keep training.
You must also remember that all positive change is a process. Your Healthy Eating Plan For Weight Loss, accompanied With moderate exercise for everlasting effects may sometimes seem incredibly challenging but with a little determination, will be so worth it.