Obesity is one of the major headaches for most Americans today as it leads to several illnesses like heart diseases and diabetes. Losing weight is never easy, and if you Google “how to lose weight”, you will have over 400 million results to surf through. That leads to confusion. Well, here you have the dos and don’ts — or you can say the Ten Commandments — that would guide you on your weight loss journey.
Thou Shall Avoid Fad Diets
Nutrition is the most important aspect of weight loss. A proper diet which includes, fruits, vegetables, lean meats, whole grains, and legumes must be maintained. When you keep on consuming processed food, you get deprived of the essential nutrition since they possess very low nutritive value. In addition to that, processed food is highly addictive, and you will keep craving for more. Avoid them at all cost!
Thou Shall Get Sufficient Sleep
Many of you might not be aware of this fact, but less sleep leads to weight gain. When you sleep, your body starts repairing tissues and in the process, help in burning calories. If you are not having adequate sleep at night, there is a high possibility that your muscles will break down and decelerate the complete metabolism process. Cortisol is a stress hormone that gets released when your body is deprived of proper sleep.
Thou Shall Drink Enough Water
Water plays a key role in weight loss. It kind of gives you a feeling of a full stomach. Hence, you refrain from overeating. It prevents your body from getting dehydrated and cramped as well. Aside from that, water helps in flushing out the toxins which ultimately leads to less recovery time after you are done with your workouts. For every living being, water is a must for survival. 8 to 10 glasses of water in a day is optimum.
Thou Shall Have To Burn More Calories
You need to be active. Indulge in a sport or any kind of physical activity like walking, running, swimming, or hitting the gym on a regular basis. Burn your calories as much as possible and have a controlled diet. You shall soon see the results for yourself. Remember that150 minutes of exercising in a week is advisable.
Thou Shall Have To Increase Lean Muscle Mass
Strength training is indispensable when it comes to attaining good metabolism. Even though it is overlooked by most of the women who drop in at the gym, strength training remains the best approach to increase lean muscle mass as well. The best part is, you don’t need to be at the gym for the entire week. Moderate lifting twice a week can do the trick.
Though Shall Get A Companion
Get someone along with you who is like-minded and will be there to provide you with all the motivation you require. If you have people around you who are always discouraging you about your fitness goals, get rid of them as soon as possible.
Thou Shall Have An Occasional Cheat Day
Occasional cheating is not bad. Okay, you are on a weight loss regimen and keeping strict control over your diet. But why do you need to cut off ice cream, chocolates, pastries, and other sweets completely from your life? Get rid of this pattern. You seriously don’t need to do this. You can definitely try out your favorite food once a week, and there is nothing wrong in that.
Thou Shall Not Be Harsh On Yourself
It’s okay to make mistakes. You don’t need to be harsh on yourself or beat yourself up. Criticize yourself, but don’t overdo it. You can skip a workout session once in a while if you are not up to it.
Though Shall Enjoy Little Achievements
Every little achievement on the path to weight loss must be celebrated. Why? Because those are small milestones that have crossed, and you deserve all the credit for making it possible.
Though Shall Have To Stay Updated
Fitness trends keep changing. Hence, you need to keep yourself updated with all the latest information regarding workouts, recipes, brand new ideas, and others. A little change is good to spice things up a bit.
Weight loss is not rocket science. Just abide by these simple steps and keep track of your progress. Set a benchmark for yourself, and as soon as you attain it, target the next one. Keep an eye on what you are consuming and take in as much as nutrition as you can, not calories.