Five Essential Tips on Losing Weight and Living a Healthier Life
There is a global epidemic on obesity, particularly among individuals aged 20 years old and under. Government agencies and health institutions in various countries are exerting a lot of effort to hopefully get rid of the problem and keep people from acquiring health problems like heart disease, cardiovascular ailments and others. You can start losing weight effectively and live a healthier life by following 5 simple guidelines. Here they are.
1. The Importance of Exercise
Every person should realise that exercise can lead to numerous benefits that last for many years. Exercise strengthens your immune system, thereby keeping you safe from various illnesses. It also boosts your strength and endurance to do different activities for the day. You also get a healthier disposition and boost your self-confidence after every workout.
Ideally, individuals should read books on how to become a better you by doing regular physical activity 3 to 4 times each week. Cardiovascular exercise is vital to enhance your circulatory system and keep your metabolism up. The best time to do aerobic exercise is upon waking up in the morning. At this point, food should have been completely digested by the body, so your system will only tap fat immediately as fuel for the activity. You can benefit more by consuming less or zero carbohydrates 3 to 4 hours before going to bed at night.
2. Strength Exercises
Doing some form of weight training 2 to 4 times per week will help boost your metabolism. This way, you continue burning fat even when you are at rest. Your gym routine should last no more than 45 minutes, so that you avoid overtraining. You should do enough sets and reps that you can effectively recover from. Beginners should focus more on compound movements like the squat, bench press and barbell row to build the big and small muscles.
3. Nutrition is Key
When you read resources on how to become a better you, you will find that losing weight will not work as much, unless you invest in a sound nutrition plan. You should consume healthy foods that contain a lot of the nutritious goods, such as fruits and vegetables. Stay away from fatty and oily foods. Avoid chocolates and sweets as much as possible, and eliminate all fried foods from your diet.
You should take more of foods that are boiled, broiled or grilled. When using oil, you should try either virgin olive oil or canola oil, since these contain high amounts of HDL or high density lipoprotein or good cholesterol that will reduce overall cholesterol levels in the body. These minor measures will help you understand how to become a better you.
4. Water Matters
It is also highly recommended that you consume large quantities of water to keep your system and other body functions working at optimum level. Take anywhere between 10 to 12 glasses of water a day to flush your system of toxins and other wastes. If you feel very hungry or are about to enter a craving/binging session drink 1 to 2 glasses of water; you will feel much fuller and avoid overeating.
Water is still the best form of liquid when dieting. There are energy and protein drinks available, but these also contain additives and sugars that can lead to more fat storage. You may bring a gallon of water with you at work each day, so that before you go to bed, the container will be empty and you would have consumed adequate amounts.
5. The Healthy Attitude
Losing weight should be made a lifestyle, instead of just dieting and exercising for a few weeks, then going back into your old unhealthy shape. You should try to make changes in your diet gradually, so as not to shock your system and cause your body to enter cravings and food binges. Try to look for the right diet plan that you can stick to for life. The exercise routine should also be something that you enjoy doing, scheduled at the right time so that you can recover completely from every workout.
You can get a gym buddy or a professional to help you stick to your routine, until you independently form healthy habits permanently. You can keep a log book where you list down all your progress, current and future goals for the best benefits on how to become a better you.