Obesity and overweight are problems that in one way or another affect our health, even complicate our medical conditions. There are many diets and exercise programs that promise us a loss of weight and body fat in an amazing and fast way. But really, are these diets and programs effective and convenient for our health?
When starting any type of diet or training, it is always advisable to seek more detailed information, to help us discern if they are the most convenient for our body and lifestyle. Many of us have done different types of diets and different exercise programs, with which we have managed to lose weight and body fat effectively for a few months, but being very restrictive diets and with long hours of training, exhaustion overcomes us and unfortunately we return to the old habits, gaining weight and fat again. It is for this reason that losing weight and body fat should be more than a diet or exercise program, it should be a healthy lifestyle. A lifestyle where motivation, emotional intelligence, a balanced diet and smart training is the key to success.
When the decision is made to change your lifestyle and we feel motivated to make changes to lose weight and lose body fat, it is worth understanding that we will not obtain the expected results, if we do not mentally commit ourselves to controlling the impulses that take us away from our goals, such as, for example, eating only to control anxiety caused by work or problems. So it will be necessary to be firm and develop our emotional intelligence. Only then can we make the right decisions, such as a balanced and non-restrictive diet to achieve this.
Food is a key part of losing weight and eliminating body fat. It is not necessary to impose restrictive diets, which prohibit carbohydrates for example. On the contrary, we must provide our body with food that brings us with energy and all the nutrients that the body needs to stay active and healthy. Foods like: raw vegetables, fruits, proteins, and complex carbohydrates like whole wheat bread and oatmeal. Thus avoiding sweets, processed foods, simple carbohydrates, alcoholic beverages and fried foods, foods that are harmful to our body. It is also important to limit your salt intake and considerably increase your water intake.
As you can see, food restriction is not an option to lose weight, the correct option for our body is a balanced diet with a decrease in the amount of calories consumed. For example, one pound of weight equals 3,500 calories, so losing two pounds a week will require cutting 1,000 calories a day. The ideal is not to reduce the 1,000 calories of food, this would weaken our body. The right thing to do would be to eat 500 fewer calories and burn 500 calories with a good exercise program. With this combination, our body has enough energy to maintain its function and to be able to effectively carry out the exercise program, which will help you lose weight and fat. Being this combination, a smart strategy to control the amount of weight and fat we want to lose. It will even help us select the right type of exercises to reach our goals.
It is definitely a great strategy when selecting the exercise program, to know how many calories are burned with each exercise or training. This will help to make a better choice according to our preferences and time available to make them. Fortunately, studies have shown that by combining strength exercises with cardio, you maintain muscle mass and burn more calories. By exercising with weights, the metabolism will be forced to burn more fat to help our body recover from training. Which is why it is recommended to perform a 45-minute routine with weights or resistance exercises to shape our body and thus use up most of the glycogen and then perform a short cardio section of approximately 30 minutes, to burn more fat. Not forgetting the importance of rest days and good sleep to obtain the desired results.
In conclusion, the best way to lose weight and body fat is not achieved with restrictive diets or long sections of exercise. It will only be achieved with a healthy lifestyle where our motivation, commitment and consistency, along with a balanced diet and a good exercise training that include strength or resistance sections with cardio sections will be the key to success. There are no miracle diets or exercise programs. Results depend on our willpower, commitment, and patience.
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References:
Safoni,N. (2020). 8 ejercicios para decir adiós a la grasa corporal si tienes más de 40. [8 exercises to say goodbye to body fat if you are over 40.]www.hola.com https://www.hola.com/estar-bien/galeria/20200805173214/ejercicios-quemar-grasa-mas-de-40/1/
(1996-2019) 40 Tips Para Perder Peso Rápidamente. [40 Tips To Lose Weight Quickly ] www.nowloss.com https://www.nowloss.com/tips-para-perder-peso-rapidamente.htm
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