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Learn to lose or maintain your weight more successfully with these facts. By Estelle Low
The sad truth is, theres no shortcut to losing weight. Photo: kzenon / http://www.123rf.com
Being a food and fitness writer at Shape, I often get asked: So, whats the best way to lose weight?
When people say best, they actually mean fastest and easiest. I mean, who wants to pump http://ift.tt/1oYaSyx in extra time and effort into losing weight if theres a shortcut? If youre like three-quarters of the women in this world who are unhappy with their bodies and looking to lose some weight, youd know that weight loss – a sustained one – requires plenty of hard work and discipline.
Unfortunately, theres no shortcut. Theres also no best way to lose weight, as weight loss works differently for everybody. What sounds like an ideal healthy diet may be impossible for someone else to follow. What seems like a reasonable high-intensity workout may be physical abuse to another. Get it? Thats why weight loss is complicated.
(Also read: 10 Biggest Weight Loss Mistakes Women Make)
Still, there are some tried-and-proven strategies that are known to facilitate weight loss, which I learnt during my time at Shape.
1. To kick-start weight loss, adopt a sensible diet.Bariatric doctors and personal trainers Ive spoken to agree: Diet plays a bigger role than exercise when it comes to weight loss. Whats a sensible diet? More lean meat, veggies, fruits and whole grains, less sweets and junk food.
Think about it: You consume about 1,500 calories a day from food; in comparison, 30 minutes of jogging burns about 300 calories. With that amount of calories going into your body, it certainly pays to take a closer look at what youre eating. For the record, I havent met anyone who has lost weight successfully without having to tweak her diet.
Of course, regular exercise is important, not just to burn extra calories, but also to increase your resting metabolism. The bottomline: If you can only manage one change at a time, work on your diet first.
(Also read: Your Post-Holiday Clean Eating Diet http://ift.tt/1KcTor8 Plan)
2. For more fat loss, do strength training.You know that high-intensity exercises – such as running and spinning – ramp up your heart rate and burn more calories than moderate-intensity ones, like brisk walking. But dont just settle for cardio if youre looking to lose fat.
Strength training exercises focus on building muscles, your most powerful engines for fat burn. The more muscles you have, the higher your resting metabolism, which means that youll burn more calories even when youre not working out. So if you run thrice a week, start swopping one cardio session for strength training. It could be lifting free weights, or doing resistance exercises like squats, push-ups and planks. With strength training in your workout routine, you can be sure of long-lasting calorie burn.
(Also read: Are Cardio Workouts The Best Form of Exercise?)
3. To avoid sabotaging your weight loss, get enough sleep.You may be top at making healthy food choices and getting enough exercise, but if your snooze hours are compromised, youre on the losing end of the weight loss battle.
Without adequate sleep (at least seven hours a day), your insulin cant function properly. When that happens, your body is less capable of removing fatty acids from your bloodstream and preventing fat storage.
(Also read: How to Sleep Better – Six Easy Ways)
Another major consequence of sleep deprivation: It messes with your hormones, causing your body to produce more ghrelin – the food-craving hormone that makes you want to wolf down an entire pizza – and less leptin, the hormone that regulates appetite. The lack of sleep also drives up cortisol, the stress hormone thats frequently linked to weight gain.
Also read:Easy Ways to Lose Weight
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