Weight loss requires lots of patience, and you will have to apply smart strategies to get to your goal as quickly as possible. There is so many information out the Internet about weight loss, but some of the diet trends (known as fad diets) won’t help you to lose weight and maintain it. The weight you shed off will likely be back sooner than you think. Here are some expert-approved ways to help you with this.
1. Eat every three to four hours
You really don’t have to ditch your meals in order to lose weight, as it may have a bad effect on your health later on. Skipping meals will make you hungry too often, and when you finally settle down to eat, you may end up making irrational food consumption choices.
You need to eat to stay energized and keep your head clear to make the right decisions about your meals. Fill half of your plate with fruits and vegetables, one quarter with whole grains, and one quarter with protein-rich foods. These nutrients will help to fill you up for longer hours and reduce cravings, by slowing digestion and absorption of food, which eventually leads to weight loss.
2. Strength train three times weekly
By strength training, you get to build and maintain muscles, which increases your metabolic rate and increases caloric burn. There are physical and mental health benefits attached to it, including: improved muscle strength and tone, decreased risk of injury, increased bone density and strength, and reduced risk of osteoporosis.
Recovery days are as important as the exercises when you strength-train, which is why it is usually recommended to exercise every other day, making it thrice a week. Strength training fast-twitch muscle fibers, which increases fat burning. You may not see much difference on the scale because you are adding up on more muscles, which are actually denser than fat.
3. Get 7 to 9 hours of sleep
Several studies have shown how effective sleep is in weight loss. Getting adequate sleep helps to maintain a healthy lifestyle and benefit your health in so many ways. Sleep deprivation has been shown to lead to higher risk of chronic health problems like high blood pressure, heart disease, and stroke. With a good night sleep, you are less likely to snack on meals and keep your hunger hormones in check. So, go ahead and snooze!
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