Do you want to lose weight and tone the body this summer 2018, but not sure how to take that first major step? Experts say that the best way to lose weight is to follow a calorie-restricted diet, and perform exercise several times weekly. Try both for effective weight loss.
Lose Weight by Changing the Diet
Meal replacements can help you lose weight over the short term, but they are often in powder form and require mixing with water or milk. To save fewer calories, switch to skimmed milk, if preferred, and increase your protein levels to feel sated. Increase your fat intake. Good fat sources include avocados, peanut butter, and raw nuts and seeds. Although fat is often believed to be ‘the enemy’ in the fight toward weight loss, fat leaves the stomach and brain feeling satisfied, which will lead to a healthier appetite and less need to snack in between meals.
Eat The Right Saturated Fats to Lose Weight
Coconut oil is a saturated fat, but this does not mean it is unhealthy. Nutrition experts tell us to stay away from saturated fats, but it is wrong for them to say this when they have no idea about the different structures of fats. The weight gain and obesity epidemic worldwide is due to our diets from too many grains and carbohydrates. Amazingly, coconut oil contains a unique medium chain fatty acid structure, which makes it very easy for the human body to digest. When coconut oil is consumed, the body immediately starts to break its energy down for digestion. The human body finds this very easy because its fat source is naturally created. If you feel a heat sensation in the body after consuming coconut oil, it’s because the body is already in the thermogenesis (calorie burning) mode. It’s unique fatty acid structure makes it a healthy oil for cooking, as it can be heated to a very high temperature without risk of oxidation (free radical damage). The taste may take some getting used to, but it’s a worthwhile fat to eat when your aim is to lose weight.
Lose Weight With Exercise
Exercise comes in varied forms. If you are new to exercise, gentle aerobic exercise like walking is a great tool to boost the metabolism and help you lose weight. Weight training or anaerobic exercise is a good method for toning up the body, and you can use dumbbells and kettlebells to achieve a thorough workout. Although weight training is often tough, do not be afraid of the weight lifting area in your local gym. Hire a session with a personal trainer to learn some weight training tips, or watch videos online to learn effective tips. Finally, high intensive interval training, better known as HIIT, is widely relied upon by many fitness enthusiasts due to its quick bursts of anaerobic exercise, which science says helps to encourage muscle growth, boost the metabolism even at rest, and support weight loss. Research into one particular HIIT workout, the 8/12 second workout, which involves sixty sets of eight seconds of sprinting on a spin bike, followed by twelve seconds of rest, found that the people taking part in this exercise lost weight around the abdominal area, without even a change in diet.