Burgers, fries, sodas, and a lot more—these are just some of the tempting cravings you might have. And while you always want to go for diet and exercise, you always end up going for so-called simple hacks for weight loss.
For years, you might have been longing to shape up and be on your way to get your ideal body. But laziness brings you to curl up on the couch all day and watch your favorite series while noshing on your favorite fast food.
Searching online, you’ve found hacks such as cutting off your carb intake or skipping meals. These tricks will allow you to lose weight instantly and without enrolling at a gym.
But instant weight loss poses a high risk of faster weight gain in the future. In addition, these hacks are not effective in healthy and proper weight loss.
What Is Weight Loss?
Weight loss is literally the reduction of one’s body mass. This may be caused by the loss of extra liquid or fats, or it may also be a symptom of any diagnosis when it happens abruptly.
Intentional weight loss comes as a result of diet and exercise. On the other hand, unintentional weight loss may be an alarming concern to one’s health.
Losing weight has become a concern for many people as today, statistics shows that more than one-third of the US adult population are diagnosed with obesity.
Diet and Weight Loss
Some people misunderstand the definition of the word diet. Just a clarification, a good diet does not mean that you starve yourself to death or skip meals at all.
A balanced diet can result to effective weight loss as this means knowing how to balance your daily plate serving.
This means putting together the right kinds of food that will provide all the nutrients your body needs in a day.
Eating about 5 times is all right as long as you don’t exceed your required calorie intake. Or you may go over it if you have an assurance that you burn more calories than you eat.
Usually, a good diet will include most of your healthy superfoods. For weight loss, there are also natural slim trimmers for you.
Studies suggest that you should have the following on your plate: 5 fruits a day, starchy foods as base meals, dairy alternatives, beans, fish, eggs, meat, eating small amounts of unsaturated oils and spreads, and drinking plenty of fluids, especially water.
In addition, other studies highlight the significance of 25-50-25
. This means 25% of starchy carbs, 50% of vegetables or salad, and 25% for protein.
Exercise and Weight Loss
Exercises, even light ones, help in sweating out those extra pounds.
Through physical movement, you are able to burn the calories you have taken in a day. Just be sure that you burn more calories than the amount you have eaten. If done otherwise, it may impose a risk for your health.
For instance, if you consume 1,200 calories daily and you burn 500 more every day, then you might just lose 1-2 pounds a week.
Doing physical movements also aids in building your muscle and shaping you up, making weight loss more effective and visible.
This doesn't even cost a penny as there are a lot of simple routines to do at home
, such as planking, push-ups, squats, and more.
Or by simply cleaning your house, walking to and from work, and taking the stairs instead of the elevator, you are already doing effective physical movement for weight loss.
With exercise, you are not only enhancing your weight loss chances. You are also further improving some of the factors that can also help you lose weight.
Exercise and Mood Improvement
Sweating can actually release the stress you feel.
Research shows that after doing exercise, either from the gym or even yoga, your mood lightens up. You feel calm and more relieved. Through this, you are not dragged down by your unhealthy cravings caused by stress.
Exercise and Better Sleep
While sleep also has a way of helping you lose weight, exercise can give you better sleep.
Studies show that physical movements can enhance Circadian rhythms. This then promotes daytime alertness and brings on sleepiness at night.
Now you won't experience insomnia or even oversleeping, which is also one of the things that causes weight gain.
Diet and Exercise Promote Effective Weight Loss
Sometimes, people work out but still don't lose enough weight. Others stick to a clean diet, but still, only a little change in weight comes as a result.
Despite the claims of which method is better and more effective, diet and exercise are always better when done at the same time.
A combined proper diet and healthy exercise are the secrets to a healthier and more effective weight loss.
Weight loss does not happen in an instant. Although, doing some physical routines regularly along with a good diet helps you achieve long-lasting weight loss.
Weight loss needs a lot of effort and discipline—
effort in pushing yourself to rock some moves and keeping a healthy lifestyle through a balanced diet.
But that does not mean that you need to push yourself too hard to exercise in order to lose weight. Light or moderate physical activity is enough.
With these two regimens, you will experience a gradual change in your body. You will start to feel lighter and feel more comfortable in wearing certain clothes.
If you have obesity genes, you should not worry because studies show that you can still manage weight loss with diet and exercise. Based on this research, obesity, despite the links in genes, is mostly caused by environmental factors. The convenience of fast food is one.