Healthy and Effective Strategies to Lose Weight
There are plenty of diets out there that will promise you the world and leave you feeling worse than when you started. The problem with most diets is that they restrict foods in a way that is unhealthy. When you want a diet that will help with body fat reduction, the truth is that all you need to do is learn to make healthy choices and restrict your calories based on your level of activity. Simply restricting calories won't solve all your problems either since if you restrict your calories too much, your metabolism will slow down too much and you might actually start gaining weight.
A Healthy Nutrition Plan
A good rule of thumb is to try to follow a 40/30/30 plan. It's a very simple formula that works. This means that you should have 40 percent carbohydrates, 30 percent protein and 30 percent fat from all your calories. There are several apps that can help you watch your macronutrients, and you'll be able to maintain a healthier diet and avoid any of the problems that come from unhealthy eating habits. The goal is to create a sustainable diet that will last you the rest of your life and not simply follow a routine that helps you lose a few pounds immediately. The definition of a macronutrient is anything that's required in large quantities in your eating regimen.
The other part of the 40/30/30 plan is that you must be getting the right number of calories for your body weight, height and age. Rather than guessing, use the chart available from the USDA. If you want to lose weight you'll need to cut your calories. However, cutting your calories too much can cause your body to go into starvation mode where it begins to hold on to anything it can. The metabolism slows down and the rate of calorie burn slows with it. You can even harm your thyroid by going too low on your caloric intake.
Macronutrients and Micronutrients
There are also other smaller nutrients that you should be getting enough of each day. While many people recommend a good multi-vitamin, it's always better to ensure you're getting your nutrients from food alone. Still, a high-quality supplement can do wonders for helping you to get the right amount of nutrients.
While tracking all your macronutrients and micronutrients can be difficult, there is a fairly simple way to make sure your body is getting the nutrition it needs. Aim to eat a large variety of foods, and try to include several different colors of food on every plate. It's not a perfect method, but if you're not interested in carefully tracking your micronutrients, you can concentrate on getting the right percentage of protein, carbs and fats as long as you eat a variety of foods. By doing so, you're more likely to get the nutrients your body needs.
The body is able to store many micronutrients in the body for an extended period of time. This means that if you don't get your Vitamin C one day, the body likely has a store it can draw upon unless you already have a deficiency or disorder. A high-quality multi-vitamin that comes in the form of food-based ingredients is a great way to ensure you get the nutrients you need.
The truth is that your eating trends are going to have the biggest impact on your overall fat loss efforts. However, a good exercise regimen can boost your metabolism, build muscle and help you burn more calories at rest. Too many people make the mistake of thinking they can eat whatever they want just because they are exercising. Unless you're in your early 20s or younger, this simple won't work.
You need to aim to get some cardio training in at least three times per week. If you're able to complete low-intensity cardio training for about an hour three times a week, you'll be in good shape. Alternatively, you can also complete strength training to build muscle. However, if you're serious about building muscle, it's difficult to build muscle and reduce fat at the same time. Typically, you'll need to bulk up first and then reduce your carbs to shed the excess fat.
A personal training program is very helpful to make sure you complete a well-rounded program that will keep you in optimal shape. Using a holistic weight loss approach, you can gain a better life balance and stop going back and forth between fasting and binging. Whether you choose a strength training, cardio training or combination of both, a personal training plan will guide you reaching your goals with a lot of fun and motivation. Your Personal Trainer Berlin / Team will support you reaching your goals.
When the Weight Doesn't Come Off
If you've restricted your calories but you're still not losing weight, you need to evaluate how you're going about your weight loss efforts. Body fat reduction isn't a great mystery, if you're not losing weight then something about your eating habits or your personal health is not functioning the way it should. Often, people believe they are following a nutrition plan but failing to count that beer or cookie they had throughout the day. If you're serious about losing weight, you need to follow through on your goals and avoid cheating. If you're eating well, you should feel full and you won't need that mid-day spike to keep you going.
If you feel tired and listless, check how many calories you're supposed to be getting for your age and weight. You're likely either going too high or too low on the calorie scale. You should also aim to keep your sugar down. If all your carbs are simple carbs, you stand a good chance of putting on weight. It's not a simple matter of caloric intake and managing your macronutrients, you also need to maintain a healthy nutrition plan that limits sugar and other empty nutrition foods. If there is any ingredient on a package that you don't know, look up the definition and aim to eat only clean foods. When you employ a holistic weight loss approach to eating, you can get a better life balance, stable hormone production and develop eating habits that will last you the rest of your life.