When people tell me they can’t afford gym, I tell them to go outside; planet Earth is a gym and we’re members. Run, climb, sweat and enjoy all the natural wonders that are available to you.
Steve Maraboli
During and after pregnancy, I gained 30 pounds of extra weight. I enjoyed my motherhood so much that I postponed my fitness to one more year. When I started experiencing ankle pain, I realized that I had gained lots of weight. I decided to start working out, but I used to procrastinate daily due to two young kids. I would promise to begin the next day. Tomorrow never comes. As you know, Tomorrow is a disease.
The main reason for my weight gain was a calorie-rich diet for a healthy child. I decided to take control of my life and incorporate exercise.
Like most people, I’m a food lover, and it was not easy to stop myself from eating all kinds of foods. But when I started taking my weight loss seriously and lost weight, I felt so good about myself. To wear trendy clothes is one thing and to look good in them is another. Ladies, start your weight loss program from today if you want to carry your outfit well.
Fitness is like marriage. You can’t cheat on it and expect it to work.
Bonnie Pfiester
If you can spare 2 hours for Facebook you can definitely manage 1 hour for the workout. Please think seriously about this.
Walking is the most ancient exercise and still the best modern exercise.
Carrie Latet
How I quickly and safely drop 20 pounds in one month is mentioned below:
Count Calories
I have started counting my calories. I try to take less calorie food or do more physical activity whenever I take more calories. It has increased my awareness of what I’m putting on my plate.
Drink more water
I started more water intake, which helps boost weight loss. Before every meal, I drank one full glass of water, which kept me full and reduced my appetite.
Increase protein intake
I have included more protein-rich foods in my diet. Protein reduces appetite and decreases calorie intake, and it decreases the level of ghrelin, the hormone that stimulates hunger.
Meat, seafood, poultry, legumes, eggs, nuts, and seeds are a few healthy proteins that you can add to your diet.
Reduce carb Consumption
Decreasing intake of refined carb is very important in accelerating weight loss. Refined carb during processing loses its fiber contents and nutrients. They have a high glycemic index, digested and absorbed quickly. Rapid digestion leads to increased hunger which tends to increase body weight.
A diet rich in whole grains decreased body weight and calorie intake compared to the refined carb.
To get started, replace refined grains in plates of pasta, white bread, cereals, and pre-packed products for healthy whole grain alternatives as quinoa, brown rice, or barley.
Eat More Fiber
Fiber keeps us full for a more extended period because it moves slowly and undigested through the gastrointestinal tract.
Fruits, vegetables, whole grains, nuts, and seeds are excellent fiber sources, which help in healthy weight loss.
Add cardio to your workout routine
Cardio is a form of physical activity that increases my heart rate and helps strengthen my heart and lungs. To maximize weight loss, I aimed for 150 to 300 minutes of cardio each week or 20 to 40 minutes daily. Brisk walking, running, jumping rope, boxing, and power yoga are easy and enjoyable cardio workouts that help your weight loss. You can choose any cardio exercise according to your age. Workouts are like life. The harder it is, the stronger you become. You don’t have to go fast, and you have to go.
Eat Slowly and Mindfully
Eating slowly without distraction helps you to lose weight. Chew your food 32 times before swallowing and eating gradually led to more significant increases in satiety hormones and feelings of fullness than eating at a faster pace. Don’t watch TV while eating. Our concentration should be on the food we are eating, and any distraction may lead to overeating and gaining more weight.
Eat home cooked food
Fast food and many prepackaged food and snacks contain high levels trans fat, sugar, sodium and carbs. Try to eat home cooked food only. Stock your refrigerator with healthy foods. Throw out the unhealthy ones.
Hitting the Gym
You should go to the Gym to add resistance training ( it is a type of exercise that involves working against a force to increase muscle strength and endurance) to your routine to bump up fat burning and metabolism to help you burn more calories. You can do squats, planks, and lunges at home if you don’t want to go to Gym.
Say no to stress
Whenever we are stressed out we reach out for a cup of ice cream, chocolates, cakes, pastries and what not. Stress leads to weight gain. When we workout regularly we can kick the triggers of the stress out of the window.
Sleep Schedule
It is essential to set a sleep schedule if you want to lose weight. Sleep deprivation can increase levels of hunger hormones, could lead to increased appetite and weight gain.
With a bit of patience and determination, it’s entirely possible to drop 20 pounds.
Health risks linked to obesity or overweight
Excess weight leads to obesity. If our BMI is 30 or higher we should start exercising immediately to lose weight because it may lead to many risks. Friends, what are you waiting for ? Plan your exercise schedule if want to lead healthy life. Obesity can cause
- Heart disease and stroke
- High blood pressure
- Diabetes
- Osteoarthritis
- Gout
- Breathing problems
Precautions:
Don’t Start doing yoga initially; learn yoga poses from a trained yoga expert. If you are suffering from any disease, don’t forget to consult your doctor before starting a new workout or yoga.
Let me know about your weight loss journey and share your tips in the comments section.
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