Healthy Weight loss ,as daunting it may sound ,is a particularly easy task. Just a tweak in your regular routine and you’ll be leading a healthier and fitter life.
Proper Diet is useful for losing weight. If you need to get in shape, have a flat stomach and look younger. It is important to know what you should eat and work for the best results. Because the weight loss diet and exercise go hand in hand.
Healthy weight loss will always be a product of good training and healthy diet function —make sure you know our list on “23 Best Foods for Weight loss in 2018“. If you thought that only dieting and weight loss diet will burn your belly fat, you are wrong.
Modern life is a big problem! It gives us many advantages in all areas but makes us fat, weak and unhealthy.
Do you have any idea how unfit people feel?
The continues to search for perfect angle for selfies? Constant use of filters and editing software? Spending hours to choose the right dress? Sucking in your stomach; Every snapshot? Guess what! Obesity is one of the main diseases that cripple us all over the world.
Over 60% of adult women in the United States of America are found to be overweight; According to estimates by the National Center for the Center of Health Statistics and Disease Control 2008. If you are overweight with over 100 pounds or if your Body mass index is 40 or higher, doctors will consider you as extremely obese. This degree of obesity involves the greatest risk to health and premature deaths.
This Article will explain exactly how I, lost 100 pounds to make a positive change in my personality and appearance. How my work was responsible for many positive changes. And how you can follow my way to get rid of the extra pounds. It’s easier than you think.
My weight loss transformation:
I was not always this fat. A school-level swimmer, a healthy child with a height of 162 cm. I gained weight in puberty just because I ate and learned for JEE (Competent Exam). As a person who is extremely overweight in her teenage years, I always want to see a difference.
As a person I don’t understood how much I hated my body and myself in my teenage until I lost my weight. I spent most of my time, literally sitting in most of my teenage years. I have no self-esteem, work ethic, confidence and what no other seventeen-year-old wants to be … ‘Single’ without a boy-friend.
I start to feel older, my feet, my thighs and knees starts to hurt and I was not happy (in my mind), especially because i consider myself as a failure in life. I always heard of my friends stories, that how they were enjoying their life with freedom and confidence.
Have boy-friends and get compliment for their body. I was really depressed ! Then, in August 2012, I started thinking about weight loss and soon I started working on it. I did not know how to stop that feeling to eat more junk food, but it happened on the way.
If I look at a pack of chips today, I don’t feel anything. My mind no longer say, “Oh my god, fries, crispy, yummy, its not bad to have one more chips!” I do not feel anything about junk food. It’s been years since I have even had any.
How did I lose a large amount of weight?
I started learning how to eat healthy and exercise at home. I followed this religion for 5 months. It is not easy to get up in the morning every 5 o’clock for five months. Especially if I need to sleep after my late night study parade!
I took small and consistent steps to reach my goal. And started training even before i realize the role of right food as an important part of weight loss. I did not immediately get in to high intensity exercise because I knew I could not bring weight loss and strength training together. It was not until I started to see the results of the exercise that I was motivated to go gym and follow their diet plan.
I started training at home and enrolled in a type of aerobics program one day after my JEE and I haven’t looked back since. It was not a one-night process. It took me a year and half to reach to this stage: I went from 88 to 55 years. I worked 5 days a week in the evening after university. I did not get into starvation diet or stop eating at all during my weight loss trip because I knew that eating too less or even one desert at some occasion will not delay me.
When I started, I did not like the exercise and I only did 10 or 15 minutes. It took me a month to even go up to 30 minutes of jogging. It was a transformation journey which I never feel is going to finish. Often, I give myself time to change my mindset and find myself.
I want to continue my activities according to a set rule/routine. I was tired of the unhealthy lifestyle that I lived, of jealous and for feeling so weak and low. Soon I see some changes and the journey helps my transformation.
These are a few things I learned along the way:
Measure progress: “You can not succeed without measuring your progress”, is a slogan famous in administration, but also suitable for physical transformation.
Follow a flexible diet:The flexibility of the diet allows you to remain motivated while folowing a calorie deficient diet plan.
Take regular Photo’s of your progress: Most likely you won’t find any change as you see yourself 24/7. Sometimes it looks like you aren’t transforming while you truly are. The pictures will help you remind you are on the right track and motivates you to keep going.
Slow and steady wins the race: everyone is looking for some magic trick or Ninza weight loss hacks to cheat the real efforts. You may approve or not but most of us wants to be slim and sexy by a week or two. But it took a months of hard work and years of commitment to keep yourself in such shape. It took me 5 months to get in shape and almost a year to have the body i dreamed of. So have faith in yourself and see yourself transforming.
Never forget who you truly are: Perhaps this is the most important lesson I have learned. Do not start your weight loss path with an external goal or to please others, as I can assure you that you wont feel satisfied and will soon loose dignity in that transformation.
To make your workouts as efficient as possible, we ranked the 7 best exercises for weight loss based on calories burned during your workout, including the estimate for the number of calories burned.
Aerobic exercise are cardiovascular exercises that works on your heart and lungs, increasing the amount of oxygen that circulates in the blood. In combination with a low-calorie diet, aerobic exercise can lead to significant weight loss.
The reason why these exercise are the best known fat exercise; is that of its potential to use fat over carbohydrates as a fuel to keep move during the exercise. It is fun ,it is groovy ,plus it is a great form of cardio. Initial weight loss will always be dependent on cardio and I will forever be indebted to aerobics for that.
Benefits of aerobic exercise?
- One thing is certain, in a few months of aerobic exercise you will see that your body fat is coming down at a great speed.
- The long exposure to aerobic exercise also increases the amount of blood pumped in each heartbeat.
- Increase your energy levels
- It reduces the production of lactic acid, which allows a person to continue effortlessly.
- It helps relieve stress and improve mental health (due to the release of endomorphism in the brain).
- Reduced blood pressure, control heart rate and protects from risks of stroke or heart attack.
- Aerobic exercise not just burns calories, but also trains the muscles and improves posture.
Aerobics Exercises For Weight Loss at Home:It is not necessary to go to the gym or do aerobics in the middle of winter. There are some exercises you can do in the privacy of your home.
The stair training is one of the best exercises when it comes to burning pure fat, strengthening the lower body, toning the buttocks, the thighs, the legs and losing those pot belly. This is a very effective way to burn maximum calories and is ideal for those with little time to exercise. The best part is; You can easily mix it with other exercises like walking, jumping and muscle training.
It is a very effective cardiovascular exercise that increases your heart rate so that your cardiovascular system can improve and burn an incredible amount of calories in a relatively short time, so it is very useful if you lose something like 5-10 kg.
This move works well for your arms, back, chest, middle, buttocks and legs. This is one of the reasons why it is often found in high intensity training (HIIT). They build strength and endurance, increase heart rate and burn packets of calories, assessing their balance and coordination. You can do Burpees anytime, anywhere to turn your body into a fat burning machine.
The Mountain climber and their variations are among some abdominal exercises that allow complete abdominal and cardiovascular exercises. It offer overall workout and burn calories which can lead to fat loss over time. It has been seen that this exercise strengthens the whole core and increases fat burn.
This cardio exercise is one of our fat burning exercises and an easy way to keep your heart rate high during your body workout. It focuses on the lower part of the body and focuses on the muscles of quadriceps, thighs, calves and buttocks.
Love them or hate them, the squat is one of the most effective exercises you can do! Many different exercise plans can help you burn calories, but not all of them are effective and some are more less effective than others.
It offers numerous advantages. Firstly, the squat is a body-weight exercise, ie no equipment is needed. To build the buttocks and tighten the thighs, this is the exercise you should consider. Furthermore, adding weights can make it more intense.
There are many variations of squats that you can do. Some of the best for weight loss are normal back squat, jump squats, goblet squats, and sumo squats.
Right way to do a squat:
1. keep your head forward and chest up and out while standing.
2. Place your feet on the shoulder width or slightly wider. Straighten your hands to maintain balance. You can also bend your elbows if want.
3. Now sit down as if you were sitting on an imaginary chair. Keep your head forward as the upper part of your body leans forward. Instead of turning away, lower the lower arch of the back slightly while descending.
4. Lower your thighs parallel to the floor as much as possible, kneeling on the ankle.
5. Press your weight back into your heels.
6. Hold your body and push through the heels to return to the starting position.
The plank is a center of strength training exercises for the transverse muscles of the abdomen. It is an isometric and intermediate operating force that maintains a thrust position as much as possible. Every minute you pass planking is a minute that you passes without food. It is also a minute spend to burn calories a little more than your basal metabolic rate.
Start by resting your feet on the floor. Touch the floor and place your elbows under your shoulders. Lift the hips off the ground and balance the weight of the body between the arms and fingers.
Contract your abdominal muscles and maintain the position, keeping the body flat and sturdy for at least 30 seconds. Train your body every day for two or three sets and gradually increase the time gradually. To tighten your core this exercise will be your best friend. Push yourself by increasing the time limit.
Every exercise is good for training, but when it comes to losing weight, it is difficult to beat this one. After all, running is one of the most effective ways to burn calories. Studies show that running leads to greater weight loss,perhaps not just because the calories consumed during running but due to fact that energy consumption remains high even after the race.
I started running from the moment I could hardly travel half a mile, but out of the way, moving and sweating instead of sitting in my ass with a beer was definitely a step in the right direction. Hits that love straight and for long as not only can you lose weight, but also keep your heart and lungs healthy.
According to science, making different approach to the conventional biceps curls through adding variations is great for overall development of muscles. Strengthens biceps and helps develop your core. The best reason to do biceps curls during your weight loss journey to tighten your biceps as you lose weight so you do not have a saggy skin.
Adding biceps curl to your regular weight loss exercise helps burn sustainable calories without burning muscle mass, strengthens upper body, shaping your shoulders and biceps while improving arm strength.
1. Hold dumbbells in both hand while standing straight on the floor or mat; keep your feet at shoulder apart while hands on your sides.
2. Now tighten the biceps and lift the weights. Keep your elbows close to your body and your arms still; make sure only your forearm move while lifting weights.
3. Once the weights are on the shoulders, slowly move your arms to the starting position.
4. Repeat the process for some time.
There are many exercises you can do at home only on your body weight. But through this exercise you will certainly see how it works on your arm muscle. How it strengthen the muscles that run behind the arm, from the shoulder to the elbow. It also Aim at your triceps, making it tight; thus preventing premature or UN-healthy weight loss. Such strength training can help maintain muscle mass during fat loss.
Here’s how to do it right:
- Put your hands on the bench or chair at shoulder width apart.
- Put the buttocks in front of you with legs open.
- Expand the arms, hold a small bend in the elbow to maintain tension in the triceps and elbow joints.
- Slowly bend the elbows slowly to lower the body on the floor until the elbows are at a 90-degree angle. Make sure you stay close to the bench.
- When you achieve the base of the move, push down into the seat/bench to rectify your elbows, coming back to the beginning position. This finishes one rep.
- Keep your shoulders low as you lift and raise your body. rinse and repeat
Sure-shot way to get the abs of your dreams. Losing weight in the stomach is achieved by doing crunches alone, increasing abdominal muscle to help burn fat in conjunction with healthy eating and aerobic exercise. They are also good for build endurance and power in your belly muscles. You’ll be in pain afterwards but it is worth it.
Conclusion: Achieving a healthy, sculpted body is not like wining a prize that stays with you forever. It is not a diet or an exercise that can do magic. It’s a lifestyle change. So there is no simple way to achieve this. Remember everyone is different ,find something that works for you and you enjoy. only then will you be able to follow it religiously.You have to follow a healthy lifestyle by eating clean and working out regularly to reach your goal and then to maintain it for lifetime.