Weight loss is a hefty health issue for many. There are a number of options on the Internet on how to lose weight but not all are realistic and safe. You need scientifically proven ways of losing weight. It’s important that before you settle on any given method, get to research and learn about it. You should know the requirements and the costs involved. I am not referring to monetary cost but time and energy to successfully carry the routine. A good method has to be safe and fast and below are 3 important steps scientifically proven to help you lose weight faster and safer.
First and foremost, you should know that sugars and starch are the primary contributors to weight gain. They necessitate the production of a hormone known as Insulin which is responsible for bringing down glucose levels to acceptable limits. Whenever the insulin level drops, fat in the body become free thus accumulates in the fat stores. More and more fat gets to accumulate resulting in an increase in weight. You need to effectively lower the carbohydrate intake so that you can effectively limit fats and calories from accumulating in the body.
Patients suffering from diabetes usually suffer from low insulin levels and you will always find them with their packed insulin. They are expected to infuse insulin into their system each time the blood sugar rises. For such cases, work out should be properly examined. If you suffer from Diabetes, you need to see your doctor to effectively describe the correct and suitable outline for you before you opt for a workout or any other weight loss plan. To be being safe, proper consultation and research is essential in regard to how much carbohydrate you should reduce.
The fact of the matter is that whenever you remove carbohydrates from your body, you get to lower the Insulin levels thus lower appetite and less feeding. This translates to the loss of weight without necessarily rendering your body hungry.
How often do you take balanced diet? The best way to reduce the amount of carbohydrate is through adding greens, proteins, and fats to the diet. You need to construct a meal timetable to bring your carbohydrate levels to recommended range of about 20 to 50 grams per day. Get to follow the following guides:
- a) Protein Intake: During workouts, you need more protein and the most common sources include eggs, fish, and meat. When going for eggs, omega 3 reach are the best whereas for fish and sea foods, go for Lobsters, Salmons and Shrimps. When choosing meat, you should take white especially Chicken and Pork. High protein intake prevents you from putting too much thought on sugary food thus being able to reduce the calorific levels hugely.
- b) Vegetables: Common low carbohydrate rich vegetables that you should take include:
- Spinach and
You should not feel embarrassed of overloading your plate with greens. Compared to other foods, vegetables are the only foods that you can exceed the required amount and still be safe. It is usually low in calories thus minimal weight gain. Other important ingredients in vegetables include vitamins and mineral salts. They are also rich in fiber and for this reason, you don’t need too much grain in your food. Of all the foods, vegetables are the most nearly balanced food.
- c) Fats and Oils: Your fat intake should be low but of the necessary amount. Include butter, coconut oil, avocado oil or olive oil when preparing your meals. Studies show that so long as the fats are saturated, there is no reason for alarm.
The plan does not ask you to over exercise but you need to take three days a week to do light weight lifting. You can go to the gym to do warm ups or lift a few weights. For starters, light weight lifting is encouraged to help you burn calories and prevents chances of weight gain. If lifting weights doesn’t appeal you, you can opt for Cardio Work outs and common options include:
Light workouts are usually fun and you get to enjoy doing them. In the gym, you can do bicycle or treadmill and still achieve the same results. Cardio is very important for the entire body but more importantly, to the heart. With good and consistent Cardio Workouts, the heart gets used to the exercise and functions effectively. Cardio is usually the first stage in body workouts. If you are good with Cardio, then you can easily proceed to weight lifting with no complications.
The above three steps are scientifically proven to help you lose weight. They are in fact safe to copy and you can be sure not to risk your health. The bottom line is that weight gain and weight loss are food related and the solution lies in the diet. If you can identify the problem, then you should be able to develop the right solution. Proper feeding habits and exercise are the easiest practices you can follow to stay healthy and achieve the body framework you want. Don’t over indulge on junks and inactivity and expect to lose weight. It’s not realistic. You have to do something and the most realistic approach is to follow the three steps highlighted above.