I know losing weight is HARD, but a CHANGE IN PERSPECTIVE can make it for REAL, last FOR LIFE AGE FRIENDLY. Below is a map for you to know the main steps to lose some Ugly fat.
1. Set Realistic Goals
Setting up realistic and achievable goals is the number one thing you have to do before going on any weight loss journey. Strive to lose 1-2 pounds per week (a healthy rate of progress). Crash dieting can often result in rapid weight loss, but this is not sustainable and you may risk losing muscle, feeling fatigued and experiencing a slower metabolism.
2. Create a Calorie Deficit
You will lose weight is you burn more calories in a day than you consume. That would be a calorie deficit. To achieve this:
MyFitnessPal, or Lose It. for Logging and maintaining the food you eat calorie intake Just keep an eye on servings.
Consume smaller portions: Cutting portion sizes can reduce caloric intake without altering your diet to any significant degree.
Reduce high calorie foods: Some food products such as chips, soda and candy are a waste of your daily calories.
3. Choose a Balanced Diet
You are what you eat (apologies, but it is true)… and how much you eat. Balanced diet is a combination of:
Protein: Needed for building and repairing tissues and also can increase satiety leading to people overeating less. Chicken, fish, lentils, tofu etc. are few examples of vegetarian protein sources so make sure to include you sources of protein as well.
Fiber: Promote digestion and fullerizing. Fruits, vegetables, whole grains and legumes
Healthy Fats | Important for your body to absorb those essential nutrients. This can be in the form of avocado, nuts, olive oil and fatty fish.
Choose whole grains over refined carbs to achieve stable blood sugar and prevent energy crashes;
4. Exercise Regularly
In addition to burning off calories, physical activity enhances your mood, boosts your energy and contributes to whole-body health. You should be doing 150 minutes of moderate aerobic, or 75 minutes of vigorous activity every week. Include:
Cardio: Doing cardio exercises such as running instead of walking, swimming, cycling etc. To burn calories
Weight training: Picking-up heavier objects to getting stronger which makes metabolism increases.
Yoga or Pilates to increase muscle strength also promote relaxation.
5. Stay Hydrated
When it comes to weight loss, there are a lot of things that water can do for you which include:
It also helps to curb appetite by causing you to feel satiated.
It may help with metabolism a little.
Drinking water instead of sweetened drinks helps lower calorie consumption.
6. Get Enough Sleep
Research also suggests that something as simple as being short on sleep affects our hunger hormones, with more ghrelin, which signals hunger to the brain and less leptin, a hormone that causes our feeling of fullness. Try for 7-9 hours of good quality sleep each night.
7. Monitor Progress
Weigh yourself at regular intervals, measure or notice the difference in the way your clothes fit you after a period. The road to success is a bumpy one, thus it’s important to look at long-term trends and not at where you are daily.
8. Stay Consistent and Patient
Remember, weight loss is a marathon not a race. And remember that regularity in eating healthy, gyming and self-improvement would fetch the best results in a long run. Keep in mind that also progress will stall and sometimes plateau so don’t be discouraged, this is completely normal as you start to reach your optimal weight for a healthy lifestyle.
9. Consider Professional Help
If you’re having trouble figuring out how to drop some extra pounds, seek the advice of a moringa nutritionist or musclle. They can give you advice tailored to suit your circumstances and goals.
Conclusion
It takes dedication, tolerance and a balanced attitude to lose weight. Realistic Goal Setting (Setting yourself up for success)Caloric DeficitBasic NutritionExercise RoutineConsistency over Everything.
