Creating a weight loss plan can be a challenging process if you are new to the world of fitness. According to the CDC, more than half of all adults in the US try to lose weight every year. Strategies such as exercising and dieting are also employed frequently by those that want to lose weight.
However, it takes consistency and persistence to live a healthy fitness lifestyle.
Weight loss can help you relieve stress, feel more energetic, and burn fat. In this guide, you’ll learn how to curate a plan aimed at weight loss fitness.
Getting Started with Weight Loss Fitness
Be realistic about the number of pounds you want to lose. If you weigh more, you’ll need to drop more pounds to achieve your dream body. Set a weight target that you wish to achieve and stick to it for the best results.
Your age is critical for weight loss since older people have high body fat and less muscle mass. If you are older, it may be challenging to drop those extra pounds.
Moreover, men also lose weight faster than women since they have a greater muscle to fat ratio than women.
Lack of sleep can slow your metabolism, thus making it hard to lose weight. Genes linked to obesity and medical conditions like hypothyroidism or depression may also hinder your ability to shed those pounds.
Aim to lose one to three pounds (about one percent of your weight) every week. That’s because losing weight too fast may put you at risk of muscle loss and malnutrition.
Diets Rules You Must Follow
Finding a healthier meal plan can be tricky since most of them leave you feeling unsatisfied or hungry. Employ healthy eating habits aimed at reducing your appetite and facilitating fast weight loss.
A good diet plan will also improve your metabolism. Here are three rules to follow when creating one:
1. Include Healthy Protein, Fat, and Vegetables in Your Diet
Your meals should comprise vegetables, a fat source, and a protein source. You should also have small portions of carbohydrates on your plate.
Protein helps preserve your muscle while shedding weight and improving appetite. The average female should eat 46 to 75 grams of protein per day, while males should take 56 to 91 grams per day. Healthy proteins include plant-based (legumes and tofu) and animal-based proteins (fish, beef, or eggs).
Eat vegetables such as kale, broccoli, and tomatoes since they’re also rich in nutrients. Your healthy fat sources should include avocado oil and olive oil.
2. Reduce Refined Carbs in Your Diet
Reduce your intake of carbohydrates, starches, and sugars to lose weight faster. You should also replace refined carbs in your diet with whole foods.
This low-carb eating plan will lower your hunger levels allowing you to eat fewer calories. With a low-carb diet, you’ll utilize burning fat used for energy instead of carbohydrates.
Complex carbohydrates such as whole grains carry a lot of fiber that your body can digest slowly. They can also keep you full when taken in small quantities.
Avoid trying new low-carb diets with less research to back their sustainability. Healthy carb sources include brown rice, brown bread, oats, and sweet potatoes.
3. Think About Calories and Portion Control
Recording the number of calories you’re taking is the best weight loss advice. You can also use online calorie calculators that give you actual calorie counts of different types of foods.
Adjust your diet plan by creating a calorie deficit if it fails to give you results. You should also reduce your calories to a healthy and sustainable measure. Seek a doctor’s advice if your low-calorie diet makes you ill.
Weight Loss Workouts
Create an exercise routine that can help you drop pounds quicker. The workouts should get your heart rate up to help you burn more calories. They may include cardio, strength training, and weight training as discussed below:
Cardio is an aerobic exercise (suited for indoor and outdoor enthusiasts) that uses large muscle groups and requires controlled breathing. This exercise also increases the heart rate while keeping it in an aerobic zone for a certain period. Your cardiovascular exercises may include jogging, walking or cycling, and sports like swimming.
Spare 75 to 150 minutes for vigorous-intensity cardio and 150 to 300 minutes for moderate-intensity exercises each week. Combine the cardio exercises with strength-training routines that target all muscle groups. The goal here is to burn more calories than you consume to lose weight.
2. Strength Training
Strength training is an exercise that allows you to use your body weight to burn fat or build muscle. Strength training allows you to build muscles, which burn calories faster. You’ll gain fat-free tissues with the high metabolism needed to lose weight.
Though you can use weight machines or dumbbells, no extra equipment is needed in strength training. Strength training also improves your strength, thus allowing you to lift heavier loads in a short duration. It is also an effective tool for long-term weight loss.
3. Weight Training
You can burn close to 112 calories every thirty minutes if you weigh 155 pounds through weight training. You’ll also build muscle and strength and get a higher resting metabolic rate (RMR) needed for weight loss.
Your weight training routine should involve lifting heavy weights to burn more calories than you usually eat. Vary the weights while spending 20 minutes on each workout.
Combine supersets with hybrids to amplify the intensity of the training. Supersets involve two or more workouts that target similar muscle groups. Hybrids, on the other hand, involve two or more movements combined into one.
Schedule a Personal Training for Weight Loss Today
You now know the basics of weight loss fitness and how to get your body ready for an intense weight loss plan. The key to losing weight healthily lies in your diet, workout routine, and mindset.
Are you looking for a mobile fitness service to improve your strength, agility, flexibility, and core? Thanks to our fleet of trucks fitted with workout stations, we offer weight loss help by bringing the gym to your home. Make a mobile fitness service appointment today.