- Publish Date: 09-08-2021 / 1:09 AM
- Category : Weight Loss Diet & Exercise
How to lose the weight and keep it off: To lose weight and keep it off, you need a lose-weight diet plan coupled with a strategy to lose weight challenge that works. This article will share three things that you must do to lose weight and keep it off permanently.
There are qualified studies back by these three things, and if you do all three consistently, you will lose the weight and keep it off.
You will hear about a new diet that is all the rage among health buffs and people looking to shed excess weight every now and then. However, some are based on solid health principles, but some are downright absurd.
There is nothing complicated about how to lose weight and keep it off permanently. All there is to it is understanding what you need to do and doing it consistently. You must have a well designed lose weight diet plan, with sets of effective lose weight challenge that is strategic and streamlined to help you achieve your goal.
A practical lose-weight challenge must have two components, a healthy lose-weight diet plan, and a specific exercise regimen—and that is what you will learn in this article.
Here are the three things that will not fail you if done right and consistently. It consists of lose weight challenge of high-intensity exercise and a healthy dose of lose weight diet plan broken into two parts of healthy diets.
Regular, High-Intensity Exercise – your lose weight challenge
How to lose the weight and keep it off starts with HIIT. Yes, you heard right, regular, and HIIT. High-Intensity Interval Training is the most effective weight loss exercise there is, bar none. However, most people do not do it often because it is hard for those seriously overweight or obese. However, if you can get yourself in enough shape to do it, you will lose weight when combined with the proper diet.
It has long been known that getting regular exercise is essential to keeping fit. However, researchers from the Lebanese American University and the American University of Beirut have proven that short bursts of high-intensity exercises are most effective for losing weight and fat around the belly.
In the study published by The Journal of Sports Medicine and Physical Fitness in 2017, the researchers subjected participants to a combination of strength training and cardiovascular exercises that lasted 7 minutes. At the end of 6 weeks, they found that the group that did the exercise every day achieved lower body fat percentages.
In particular, they lost fat around their waists and hips. Given this, your best choice to lose weight is to incorporate short but high-intensity workouts into your daily routine. It works, and it takes little time out of your day—and that should be on anybody’s healthy lose weight challenge—if there are serious about losing weight and keeping it off.
What is so great about HIIT is that you can do it with almost any exercise of your choice. Our recommendation for anybody just starting or obese would be to choose any four exercises of your choice and do one exercise per day for only 4 minutes, that is, only 4 minutes a day.
Choose your exercise of the day and do 20 sets as fast and with much intensity, as you can, rest for 10 seconds, then repeat the same routine until your 4 minutes is up. For example, if the jumping jack is your exercise of choice, do 20 jumping jacks, rest for 10 seconds, and repeat until your four minutes run out.
Plenty of Proteins – lose weight diet plans one
If you want to lose weight, you must consume a lot of proteins. Muscles burn more calories than fats do, and it happens even when the body is at rest. That is why strength training and muscle building should be everyday activities for people who want to lose weight.
However, building muscles does not just involve lifting weights. Much of it has to do with how much protein you eat. Indeed, protein is the building block of muscle and, if you do not consume enough, your efforts might be wasted.
Additionally, a study led by researchers from the Netherlands’ Maastricht University Medical Centre proved that a high protein diet is essential to weight loss. This is because it allows you to build muscle and because it helps boost your metabolism. Protein will help you build muscles, and those muscles will help you burn fat quicker. An excellent example of protein-rich foods is Chicken breast, Eggs, Greek yogurt, Oats, etc. Start your how to lose the weight and keep it off, challenge with diets rich in proteins.
Eat Some Healthy Fats – lose weight diet plans two
The myth that consuming fat is the mortal enemy of weight loss goals has long been dispelled. Multiple studies now support that it is essential to include fat in your diet if you want to lose weight or maintain your ideal body composition. The trick is in making sure that you consume healthy fats like those found in avocadoes, walnuts, and coconuts.
Another study led by researchers from Aberdeen’s Rowett Research Institute shows that fat consumption plays an even more significant role in weight loss and maintenance. Although fatty foods are calorie-dense, including them in your diet helps you feel fuller for longer and consume fewer calories overall.
These foods also further boost your metabolism, leading to even more weight loss. Now that you understand the importance of protein and healthy fats, make them a part of your daily lose weight diet plans and lose weight challenge that includes a healthy dose of regular and HIIT workouts.
Concluding thoughts on how to lose the weight and keep it off
Being able to lose the weight and keep it off permanently does not need to involve self-deprivation. If you feel deprived while trying to be fit, you will be more likely to rebound and lose all your progress.
Although it will not exactly be easy, however; you will be able to achieve your weight loss goal and maintain your lost weight by incorporating short but intensive exercises in your daily schedule—and they will be your lose weight challenge. The second part of the equation is making sure your meals are appropriately proportioned with proteins and healthy fats—which will be your lose-weight diet plans.
Thank you for reading, and best of luck to you! And those are tips on how to lose the weight and keep it off.