Weight loss is something that a lot of us struggle with. When you put together the pace of life today and the unhealthy food choices (easily) available right now, it is a recipe for a fat-laden disaster. But is there another way out past all the unrefined sugars, unhealthy fat and processed foods?
In this space, we are going to find out how much of a difference we can make with minimal changes to our diets and fitness regimes to start off with. Also, we are going to bring in several myths to bust and truths to ponder about in due course.
Why You Need to Lose Weight?
Everyone talks about maintaining a healthy weight. Have you always wondered if there’s any truth to it? There are people who have good glucose tolerance and low triglyceride levels and still are overweight. Is that something people need to be concerned about?
The factor of healthy weight has always been important to your health. Excess weight brings with it a lot of problems that need to be addressed. These don’t normally show up on tests or are not even that apparent – but they do exist. Obesity, for all intents and purpose, is a bad thing to carry around in your life.
Health Risks of Obesity
Higher Chance of Cardiovascular Problems
When you gain fat, the body tends to store it in a lot of places as time passes. One of the most dangerous phases of weight gain is when you get fat stored around the arterial path to the heart. This causes less blood to flow through them which means less oxygen flowing through your system. In worse cases, this can cause a cardiac arrest which can be fatal.
Immunosuppression – Slower Immune System Response Time
The more weight you gain, the more time it will take your body to respond to threats. This can lead to several problems like frequently falling sick or sometimes even worse. Your immune system needs to be at the top of its game when it comes to keeping your body away from problems. There are even studies by renowned doctors that link obesity with lower-functioning immune systems.
Higher Risk of Cancer
Obesity has been directly linked with increased cancer risks and more specifically the 2 most common cancer types – breast and bowel, and 3 of the hardest cancers to treat – pancreatic, oesophageal and gallbladder. The reason why is that fat cells are active producers of hormones and proteins which are released into the blood stream. These might trigger several types of unregulated changes in the body which might be problematic.(http://www.cancerresearchuk.org/about-cancer/causes-of-cancer/bodyweight-and-cancer/how-being-overweight-causes-cancer)
Benefits of Being at a Healthy Weight
- Your chances of being afflicted by cancer drops
- Your cardiovascular health increases
- Fewer instances of minor ailments like coughs or colds
- Your body is more responsive to medical care
- Depression and anxiety are less likely to affect you
- Your hormonal levels are much more stable
- It gets progressively easier to motivate yourself to exercise
Progressing With Weight Loss – Different Methods And Philosophies
There are a lot of methods through which you can get to your ideal weight. The fact is though that one type of diet or fitness routine needn’t work for everyone. The key to understanding weight gain is to accept the fact that everyone is different and have different requirements to reach their goal weight.
A group of people believe that nutrition is the key to achieve ideal weight while other believe that fitness alone can help you lose weight quickly.
The healthiest way you can lose weight is the right combination of healthy nutrition and effective fitness routines. While it is true that fitness is about 70% nutrition and 30% exercise, if you just focus on nutrition, your weight loss progress will be incomplete. This is because when you exert your body either through cardio or resistance training, it will adapt and get stronger. Combining fitness with nutrition also increases lean muscle mass which in turn accelerates your weight loss.
The Dangers of Visceral Fat
This is a really dangerous condition wherein fat accumulates in the abdomen – technically excess intra-abdominal adipose tissue and appears as subcutaneous belly fat. This pervades within the abdominal space and encompasses all the major organs including the pancreas, liver and kidneys.
The most worrisome attribute about this type of fat is not just the appearance. Visceral fat changes the way your body functions and causes a lot of complications in your body.
These are some of the problems associated with visceral fat:
- Cardiovascular diseases/coronary heart disease
- Sexual dysfunction
- Sleep disorders
While we might have had a rudimentary understanding of fat cells earlier, recent studies have proven that fat cells do not just store fat but act like their own organ. But, instead of being beneficial to us they pump our bodies with confusing hormonal signal molecules and inflammatory substances. These prevent the proper functioning of the body and in worse cases might even lead to serious complications like cardiac problems and disrupted liver functions.
Burn Off Visceral Fat
You can burn off visceral fat through strict diet and a reasonably intense training regimen. A total weight loss of about 5 – 10% can visibly reduce visceral fat stored in your body. You can bring this about with a combination of a healthy calorific deficit diet and intense HIIT exercise regime. Try substituting unhealthy oils with olive, coconut, or canola oils. These oils have high levels monounsaturated fats and antioxidants.
Also, you need to kick smoking and drinking as these are major contributors to accumulation of visceral fat. Another guilty pleasure that we indulge often is processed food that is high in fat and cholesterol. Stress builds up the hormone cortisol which significantly accelerates the storage of subcutaneous fat.
Losing Weight – Men Vs. Women
One of the oldest rumors around the interwebs about weight loss has been that men tend to lose weight much easier than women do.
This is true in part because men have a lot more lean muscle than women which causes them to burn more fat. But here’s the catch – this is only a short term observation. Studies indicate in the long run, men and women lose weight equally over time.
Another thing that people get confused over is the fact that an average woman has about 6 – 11% more fat than an average man. This is not to say that women are “fatter” than men but rather they are physiologically programmed to have fat stores.
The first step to any weight loss program is a balanced diet. There are statistics that suggest that nutrition accounts for 75% of fitness compared to 25% for exercise. So the age-old saying that “abs are made in the kitchen” has always been true!
There are several ways to go about proper nutrition plans to lose weight and get fit. Several diet plans have become popular, each offering unique benefits and tailored to people with differing requirements. Let’s go ahead and take a look at some of the most popular diets that are around which can help you lose weight.
Diets For Weight Loss
The Paleo Diet
One of the most popular diet methods out there, the Paleo diet focuses on nutrition that goes back to the basics. This means following the diets that our ancestors ate before agriculture developed. Paleo diet emphasizes the goodness of lean protein, whole foods, vegetables, fruits, nuts and seeds while ridding your diet of processed foods, dairy, grains and sugar.
Studies show that people who followed the Paleo diet recorded significant weight loss and loss of abdominal fat. Also, Paleo dieters automatically preferred eating fewer carbs at meals and more protein.
The Atkins Diet
Another proponent of the low-carb means weight loss school of thought, the Atkins diet has also been a very popular regime for people wanting to lose weight. The diet is split into 4 phases and it starts with the induction phase. During this phase, you need to limit your carb intake to less than 20 grams for 2 weeks.
The Atkins diet is found to have much better results than low-fat diets. A lot of studies support the fact that low-carb diets are much more effective alternative for people when they want to lose weight. And more importantly, low-carb diets are found to reduce belly fat, a condition that is dangerous if left unchecked.
The Vegan Diet
Vegan diet was formulated by a group of vegetarians with the view of eliminating all types of animal products from their diet including dairy and eggs. The chief reasons why they advocate this lifestyle is ethical, environmental and health based. The strictest form of the vegan diet eliminates products such as honey, whey, casein, and gelatin.
The vegan diet is very effective at promoting weight loss in individuals and you don’t even have to count calories. It is filled with foods that are high-fiber and low-fat and so it is pretty relaxed when it comes to portion sizes. One slight cause for concern is that vegan diets also eliminate several important nutrients which include vitamin D, vitamin B12, iodine, iron, calcium, zinc and omega-3 fatty acids.
Carb-free diets have been around for quite a while and have several people who have found it useful as well. The principle behind this diet is that when you starve your body of carbs (which are the first to get digested) your body moves to converting fat to energy. Specifically, this process converts the fat in your body to ketones which can be used by your body.
When your body does not have carbs it converts the fatty acids in your body to supply your body with energy. Through this process, all the fat in your body is siphoned off and used for metabolism. This means that you will steadily begin to see improvements in your body with the reduction of fat. This diet is especially useful for getting rid of belly/visceral fat which lodges itself around your organs.
During intermittent fasting, you need to make sure that there is a pattern between eating and fasting. This is a diet that is dependent on when you eat food rather than what or how much you eat. This is not a diet in itself but rather a timetable of eating habits that you need to follow.
There are several ways to follow intermittent fasting, of which the most popular one is the 16/8 method. Here, you skip breakfast and restrict the eating period to 8 hours in a day. This means that you will be fasting for the rest of the 16 hours. People have had great experiences with this type of diet. There are also several other methods like eat-stop-eat method, 5-2 diet, and warrior diet to mention a few.
Busting Diet Myths – What You Actually Need And Don’t
When it comes to losing weight, there are a lot of things that you read on the internet or hear from your friend which may not be as true as you think. You need to educate yourself so you can learn to separate the good from the bad, the wheat from the chaff, and get what is actually good for the body. Let’s look at these misconceptions one after another and also get some truth out of it.
Eating Less Will Help Reduce Weight
This is one of the most thrown about statements out there and you’ll be relieved to know that it isn’t true, not by a long shot! Rather than focus just on the amounts, you need to look at what you’re eating. Fresh vegetables, fruits, whole grains, and lean meat are great for you and should be the majority on your platter. When you switch to a healthy diet, you should drop the number of calories and not the quantity of food.
You can’t Lose Weight Because Of Age
This is just nostalgia playing tricks on your brain. It is scientifically proven that weight loss is only related to food and metabolism rather than just age. If you are able to drop those unhealthy habits like partying and eating out all the time, then you might find yourself being able to lose weight as quickly as you did in college.
Carbs Make You Fat
A lot of people still think that any form of carbohydrates is bad for your system and causes you to gain weight. This, like most blanket-statements, is wrong. Carbs are essential for the body in that they are the most readily available source of energy that can be expended for functioning properly. Nuts, whole grains and the like contain good carbs that your body needs. Just focus on limiting calories and consuming the healthiest food that you can find and you’ll see yourself dropping weight.
Eating Healthy is Expensive
When you walk into a supermarket, you’ll see that there are discounts on a lot of processed food – chips, frozen pizzas, ready to eat meals and chocolates. Compared to these, a trolley full of fruits and veggies may cost you more. But in the long term, these are going to save you from eating out or ordering takeaways, both which are significantly more expensive than buying fresh produce.
Endless Cardio is The Solution To Belly Fat
Cardiovascular exercises are a good bet to reduce weight but you don’t have to do them as often as you think. Just 3 – 4 days of cardio a week can help you lose weight. When it comes to intense cardio exercises, HIIT (High Intensity Interval Training) can solve most of your weight problems quickly. HIIT method focuses on keeping your heart rate high thereby increasing the number of calories burnt.
Proteins and Their Role in Weight Loss
There has been tangible evidence in the field of nutrition about how protein can effectively act as a catalyst to weight loss. Why does protein actually help to lose weight? When it comes to weight loss, the brain has inputs from several signals throughout the body. The feeling of hunger forms a huge part of the group of signals.
Protein satiates and curbs the feeling of hunger so you won’t feel the need to binge on food. Another benefit of protein is that it requires a higher thermic effect of food, TEF, to break it down into components that can be absorbed by the body. It needs about 30% TEF compared to 10% for carbs and fat at 3%.
Thus, protein enriched diets are found to have a metabolic advantage over other types of diets. Just by consuming proteins, you can increase your calorific burn to almost 100 calories every day.
Do Low-carb Diets Work?
Carbs are one of those things that people ask you to avoid completely if you want to lose weight. But is that going to work well for fitness? Carbohydrates are one part of the food group that fitness experts deem “unnecessary” or sometimes even “detrimental” to weight loss and good health. We don’t think so.
Carbohydrates are an essential part of our daily diet. Good carbs are essential for your body’s overall health. But when it comes to carbs, you need a lot of planning to make the most of it. Consuming a lot of carbohydrates, like anything else, can be detrimental to your fitness. The reason is because the body converts carbs into energy pretty quickly hence the energy from the excess carbs will be stored as fat reserves.
Furthermore, when you completely give up on carbs, you tend to slow down your body’s metabolism and this means that your body is not going to assimilate any food source, even proteins.
Learn To Time Your Carbs
This is something that a lot of people get wrong with their carb intake – when do they consume carbs? If you are going on a low-carb diet and looking to push it at an exercise session, then you should definitely supplement your regular carb supply with a bit more. This will make sure that you don’t become tired working out and derive the complete benefits off exercises.
Processed Food – Bad Carbs
These are what most people mean when they ask you to “give up carbs”. Processed food contains a lot of unnecessary ingredients like unrefined sugars and harmful oils that are going to add on to your poundage. There are a lot of snacks out that claim to be low-carb and sugar-free but these contain preservatives and heavily processed ingredients which can cause health problems if consumed on a daily basis. So, the takeaway here is bad carbs – avoid them and good carbs, go for it!
Use Carbs to Your Advantage
All said and done, Regardless of what other food groups you consume, your body needs carbs to burn as fuel. Since carbs are the easiest for the body to burn, you need to make sure you get the metabolic process started with adequate amount of carbs.
The key here is to consume just the right amount of carbs that can get your biological processes started. This is especially important when you are looking at days where you have intense physical activity planned like maybe hiking, a marathon or hard session at the gym.
Don’t Judge Based on Short-Term Benefits
When it comes to a low-carb diet, always make sure that you’re in for the long haul and not something that can act as a quick fix. During the first few weeks of a low-carb diet regime, you will lose a lot of weight. This is because your body sheds glycogen and water from the carbohydrates stored in the body.
But after a bit, weight loss grinds to a halt. At this point a lot of exasperated people are convinced that low-carb diets don’t work and gorge themselves on pastries. Don’t be this person. Give it time, stick to your guns and soon you’ll begin to see weight loss improvements.
So in short, yes, low-carb diets do work but you need to read up on it and do your research before you get started. Also, don’t be discouraged if the scale does not immediately reflect results. Give it time, and keep at it.
Fitness And How it Can Help Weight Loss
Being fit is something that anyone can aspire to with minimum effort every day. You don’t need to be under 6% body fat or be a gym rat to be optimally fit. All you need to do is spend 30 minutes daily to take care of yourself.
Most people are under the assumption that being fit is something that will take a lot out of your day or is prohibitively expensive. Neither is true though. Adequate exercise will help you lose weight and keep you in good shape and the best part is you don’t even have to go to the gym on a regular basis.
Why don’t we take a look at some of the methods in fitness you can use to reduce weight?
Cardio Exercises for Weight Loss
If you are overweight, the best way to get started on your fitness journey is through cardio. Cardio exercises are designed to burn fat over a longer period of time and have the additional advantage of increasing your basal metabolic rate without resorting to strenuous resistance training.
Here are a few tangible health benefits which regular cardio exercises can give you:
- Stronger cardiovascular system, lesser risk of heart disease
- Stronger bones
- Less prone to all types of cancer
- Reduces stress, depression and anxiety due to lower cortisol levels
- Responsive immune system
- Increased confidence
- Better sleep
- You become more mindful
- Increased energy throughout the day
There are studies that show 5 days a week of moderate exercise can have profound benefits to your body and mind. So what are cardio exercises that you can do and how do you get started?
One of the easiest ways to get rid of fat is walking. 45 minutes of brisk walking can burn close to 200 calories for a person weighing 160 lbs. Additionally, if you also add in intervals of different cardio movements like walking lunges, jumping jacks or sprints, you burn even more per minute.
If you are not used to walking for this long, increase your duration steadily, week-by-week. There are several options for you to get started on walking. If the weather isn’t too conducive to walking, a treadmill might be your best bet. Once you get more regular with your walking routine you can also expand into other types of cardio exercises.
Another form of cardio, cycling can give you almost the same benefits as walking. The advantage that you have with bicycles in a real world scenario is that you can actually use it to commute to work or a grocery shopping without the compromises that walking has. In fact, if you are able to regularly cycle, you will see a noticeable drop in your weight and increase in physical tone.
Circuit training is interspersing aerobic movements to give you a full body workout which can build strength as well. This method burns a lot more calories but beginners or really overweight people should approach it with caution. It has several strenuous movements that may put-off first-timers and so you need to approach an instructor or a fitness studio before you get started. Circuit training isn’t a very strict regime and can be customized to include people of all fitness levels.
High-Intensity Interval Training (HIIT)
HIIT is a method that increases your heart rate through bursts of intense exercise with brief periods of rest in between. HIIT offers more benefits than steady state training in short and longer durations which has been validated by several studies. The best part about HIIT is that there are multiple approaches to it and you can include the exercises you want in your workout cycle. For example, lunges, box step ups, planks, high kicks, and jumping jacks with minimal periods of rest in between can be part of the same HIIT cycle.
If you are strapped for time, then HIIT would be the best alternative for you. You can get your daily dose of fitness in about 10 – 15 minutes depending on the intensity of your workout and the exercises involved.
If you are looking to get into cardio and have a gym membership, these are the machines that you should make a beeline for when you hit it next. We’ve already mentioned exercise cycle and exercise bike, the rest of them are here below.
Rowing Machine – great for total body fitness
Elliptical Machine – reasonable workout, does not give you that much of a burn
Airdyne – one of the most difficult machines out there, massive burn, great for stamina
Stair Mill – focused on lower body fitness
Stair stepper – a less expensive alternative to the stair mill
Jacob’s Ladder – a niche equipment, great total body workout
SkiErg – another unique gym machine, strengthens upper body and core
Treadwall – like a treadmill, but a wall. Great machine for a thorough workout
Vertical climber – same as the treadwall, but less expensive and occupies less space
Calisthenics vs. Resistance Training vs. CrossFit
Fitness is becoming the need of the hour. More people are now concentrating on having a healthy body weight which has the right amount of muscle mass and fat. Gone are the days where people were only bothered about numbers on the weighing scale. There has been an increase in the number of individuals who hit the gym. As this figure has gone up, many fitness techniques have been introduced as well. We are going to look at a fair comparison between three of the most sought after fitness training techniques, Calisthenics, Resistance training and CrossFit.
Let’s begin with a short introduction on each and then weigh their pros and cons.
Calisthenics consists of a regimen of exercises that makes use of the person’s bodyweight for resistance. No gym equipment is required when it comes to Calisthenics. The basic calisthenics workout includes push-ups, pull-ups, lunges, squats, crunches, dips and more. The expert level of workouts include headstands, planches, levers, etc.
Calisthenics can engage multiple muscle groups simultaneously. It is more of a full-body workout and promotes flexibility of the body. There is very less stress on the joints, and hence there is less risk of bone injury and strained muscles.
During resistance training, the muscles contract against an external resistance which is usually a weighted piece of gym equipment. The external resistance can be dumbbells, barbells, rubber exercise tubing, bricks or any object that causes muscles to contract. There are many different forms of resistance training. During Olympic lifts, the weight is lifted overhead. Powerlifting involves workouts such as deadlifts and bench press. The most common form of resistance training is weight lifting where you will be lifting weights to make your muscles stronger and larger.
The important difference between calisthenics and resistance training is that in calisthenics the resistance used is your own body weight, whereas in resistance training you use an external weight.
CrossFit is a branded fitness program which is a mix of various functional movements that are performed at high intensity. There are exercises taken from gymnastics. Then there is cardio and even weightlifting. Every individual is assigned with a workout of the day also called the WOD which they have to complete within a specific time limit every day.
The CrossFit regime is extremely competitive. You will have to be as fast as you can and complete it within the time limit. If you’ve completed ahead of time, push as many repetitions through as possible. With intensity as the key, the goal of CrossFit is to improve fitness as well as physical performance. In CrossFit, there is a constantly varied approach, to training and this is the reason for the amazing results it produces.
CrossFit does require equipment as it involves varied functional movements and exercises. Kettlebells, Plyo box, Barbells are all part of the CrossFit regime.
The Pros And Cons of Calisthenics
The biggest benefit when it comes to Calisthenics is that it requires no equipment whatsoever. You can practice it anytime anywhere. All you have to do is learn proper techniques of each calisthenic exercise and then practice it regularly to reap the benefits. If you enjoy group workouts, you can even join boot camps. A typical 40 – minute boot camp class can burn up to 400 calories.
If you want to develop your muscles quickly, Calisthenics can be a huge disappointment. It takes a lot of time as the only resistance is your body weight. The other drawback of calisthenics is that, if you are a beginner, maintaining the correct posture can be a challenge. You cannot target individual muscles in this type of training.
The Pros And Cons of Resistance Training
Resistance training or weight training is unbeatable when it comes to growing quick muscle mass and strength. The results are quick when compared to calisthenics. You can target any specific muscle you want and increase its strength and size. You can also customize your workout as per your wish and choose weights according to your need.
The most important drawback when it comes to resistance training is that you are bound to pieces of equipment. If you are someone who keeps traveling, weight training might seem difficult as it is not possible to carry dumbbells wherever you go. The problem of maintaining the right posture also comes into the picture here. When lifting free weights, if you do not maintain the right posture you might end up hurting yourself.
The Pros And Cons of CrossFit
CrossFit is a high-intensity workout, and hence there is a substantial calorie burn which promotes fat loss. The HIIT or High-Intensity Interval Training is an effective and efficient one. Lesser number of high-tech equipment is required when it comes to CrossFit which makes it affordable for all. Since there are exercises which use your own bodyweight as resistance you can also practice CrossFit when you travel.
The cons of CrossFit is that there is a high risk of injury as they are all high-intensity workouts. The technique is hard to master, and the high number of repetitions can put too much pressure on your muscles.
Each workout regime has its own advantages and disadvantages. You can choose your workout as per your need. If you are someone who travels often and doesn’t care about the speed in which you gain muscle mass, you can go with calisthenics. If you are a bodybuilder whose ultimate goal is to become a human tank go with resistance training. CrossFit is suitable for those who like challenging high-intensity workouts.
Quick Tips on Losing Flab And Controlling Weight
Everyone dreams of the ideal body. Sculpted muscles with the perfect figure that makes everyone drool. Attaining this goal is definitely not easy. A large percentage of people are involved in the tiring routine of eating fewer calories and burning more of it. Once you lose weight, the next challenge is to maintain the weight. Losing flab and controlling weight is an attainable goal if you practice the right tips. Here are 10 quick tips that will help you get fit!
Sip Some Green Tea
When it comes to losing weight, green tea is a miracle maker. The Catechins in green tea increases the metabolism level of the body and make you burn more calories. Research shows that green tea burns approximately 60 more calories every day which adds up to six pounds a year. The best time to drink green tea is early mornings, but you can also drink it in the evenings.
Prep Your Meals
Take some time to prepare your meals during the weekend. This helps you save time in the busy mornings and also makes sure that you eat healthy homemade meals. When you have the option of eating out, you will end up bingeing on unhealthy junk food. When you have the time to prep your meals, you can also make sure that you include all the required nutrients in your diet.
Wait for Your Stomach’s Alarm to Go off
The most common problem associated with weight gain is that you eat even if you are not hungry. We have trained our minds to eat three meals a day irrespective of being hungry or not. The next thing you do is to eat when you are bored. Many of us have even forgotten the feeling of hunger as we keep munching on something or the other. The difference between hunger and craving is that when you are hungry, you will eat anything available whereas cravings make you want specific food items.
Use A Smaller Plate
According to dieticians, there are several hacks that help you keep a check on the amount of food you eat. Using a smaller plate is one among them. When you use a large plate, there is room for more food, and hence you serve yourself more. Pick a small plate, and you will automatically find yourself eating less food.
Strap on A Step Tracker
On an average, a person who is involved in a sitting job takes 2000 to 3000 steps a day which is very less. To maintain your weight, you will have to add 2000 more steps every day. Use a step tracker to find out the average number of steps you take and then add 2000 more steps to it.
Add More Iron to Your Diet
Another way to fire up your metabolism is to add more iron to your diet. When you eat more iron, the oxygen delivered to cells increases, and as a result of this, your metabolism gets a boost. Spinach, red meat, seafood and dried fruits are all great sources of iron.
Drink More Water
Water can help you in many ways. It boosts your metabolism level and helps you burn more calories. Begin your day with two tall glasses of cold water. Your body will start to burn calories to maintain the temperature of the body. Your metabolism kick starts on a high note when you start your day with water. Your stomach also feels full when you drink more water, and you have less space for food.
Eat More Fish
Fish is a great source of protein, and it also maintains low levels of leptin. People who are found to have high levels of leptin have poor metabolism are also obese in nature. Include more fish in your diet as the omega 3 fat in them can also promote healthy weight loss. Tuna, Salmon, Mackerel, Herring, and Sardines are the most popular varieties which are rich in Omega 3 and protein.
Revise Your Workout
It is an unsaid rule that if you want to lose weight, you will have to exercise regularly. But some people who are regular gym goers might find no difference in their weight. The reason behind this downfall is that they never refresh their workouts. A stale workout routine is of no use. Make sure you change up your routine at least once a month and increase the intensity of the workout every week.
It is important that you choose your snacks smartly. The best options available are fruits or a handful of nuts. Almonds especially can promote healthy weight loss. Nuts are low in saturated fat and cholesterol, and hence they reduce the risk of heart diseases.
Weight loss is challenging, but if you follow the right tips, the process becomes easier. In addition to the above tips, make sure that you have a big breakfast and avoid eating outside. This can also help you maintain your weight.
By now you should have more than a few ways to approach your weight loss routine. The important thing to remember is to always supplement your long term goals with short milestones so you will not lose focus.
Remember to supplement exercise with nutrition and vice versa. You cannot ignore one aspect of this and hope to achieve your ideal body.
You need to choose realistic goals for your body and resist the temptation of overreaching and impossible objectives. The one thing you should focus on is to consistently follow whatever plan that you’ve set for yourself.
However small your workout is, get it done. Remember, you’re lapping everyone on the couch!