Health and wellness Tips

On the pro side, running is an outstanding cardio workout, the fat-burning potential is very high, it's free, and it doesn't require equipment. On the con side, running out-doors may not be possible, depending on the weather and where you live. If you're a beginner, running may be too intense, and if you're overweight, have orthopaedic problems, or are injured it may not be feasible. High-volume endurance training, especially running, can also interfere with muscle size and strength gains. you enjoy running, ignore naysayers and go for it, but keep the risks and benefits in mind.

What type of exercises are best for fat loss?

Walking is ideal if you're overweight, a beginner, or you don't have the disposition for intense types of training. If you enjoy being outdoors and you have open space, parks, trails, or long stretches of beach near your home, walking or hiking can be a real joy and your cardio won't feel Like work at all. There are few downsides except that the intensity is low, so you don't burn many calories per minute. Push the pace if you want to burn more. Walk at least 40 to 60 minutes a day for best results. Do it all at once or split it into shorter sessions. A pedometer is a great gadget for tracking your steps.

Walk for 45 minutes to lose body fat.

Lean protein foods have the highest thermic effect and suppress your appetite better than any other macro nutrient. Fibrous veggies are always a superb choice because they're high in fibre & low in calories. The most fat burning" of all meals is lean protein plus fibrous carbs (fish & broccoli or chicken & a green salad). Whole fruits & natural, high-fibre starchy carbs are also good choices, although you must control the starchy carb quantities to keep your calorie deficit.

How Lean Protein Suppress Your Appetite?

Although fruits have fibre, most fruits also have a substantial amount of metabolizable carbohydrate calories, so fruits make a suitable exchange for starchy carbs at times. For example, in a meal of eggs, spinach & oats, you could drop the oats and have fruit instead. If you need to keep your calories low or you want a very simple meal, another option is a lean protein and fruit.

Swap Fruit For Starchy Carbs.

Another option for the busy person is the four-meal-a-day plan: breakfast in the morning, lunch in the afternoon, dinner in the early evening, and one more meal (or a snack/shake) later in the evening. Many people avoided this type of schedule in the past because they thought eating at night was not allowed if you want to burn fat. If you want a nighttime meal, you can, but you must plan for it and keep it inside your daily calorie budget. If you train at night, then a big night meal may be a great option because it gives you the proper post-workout nutrition.

Try a Four-Meal Schedule!!

Many overweight people do not lose weight because their calorie intake was substantially higher than they reported. They had made at least eight attempts at weight loss in the past, they believed they were eating less than 1,200 calories a day, & many of them thought they had a metabolism or thyroid problem. The results were a big surprise: Under laboratory-controlled conditions, they found that the study participants underestimated their food intake by a whopping 47% and overestimated their physical activity by 51%. Failure to lose weight despite a self-reported low-calorie intake can explained by substantial misreporting of food intake and low physical activity.

Why overweight people don't lose weight?

You can prepare your own workout routine as per your requirements. Understand the needs of your body & create a workout routine that suits you. This helps you stick to it.

One advantage of creating your own workout routine is that you know your current body condition & can tailor the routine to fit your needs.

A good workout routine can be something like this:-

1. You can warm up for 5 minutes by jogging.

2. Stretch your body but never overdo it.

3. You can then jump rope vigorously for 5 minutes.

4. Take a break and climb the stairs for 5 minutes.

5. Post this, do 20 push-ups and 20 crunches.

6. Do 30 squats and 30 lunges.

7. Then, run up and down the stairs for 10 minutes.

8. Finish off with jumping rope for 10 minutes.

Create your own workout routine

Our natural eating instincts are regulated by three hormones: Insulin, Ghrelin and Leptin. When we haven't eaten in several hours and our bodies have finished metabolizing & absorbing the nutrients in the last meal, insulin levels drop to a baseline (because insulin's job is to shuttle food's nutrients from the blood into the cells for use). Ghrelin levels then rise, which stimulates hunger. When you eat food, leptin levels rise, which "turns off the hunger. When you let this natural cycle guide your eating habits- when you eat when you're hungry and only until satisfied, you're going to maintain your current weight.

Natural eating cycles for weight loss.

You may be shocked to learn that studies have shown that eating larger meals later in evening can actually result in more fat loss and less muscle loss. If your schedule or lifestyle is better suited to larger meals at night, don't worry. It won't get in the way of hitting your goals. Instead of trying to tough it out for hours and hours with no food at night, plan your meals so you can eat on a schedule that you like while maintaining a caloric deficit & you will lose weight.

Eating large meal at night make you lose weight.

A study conducted by the University of Rochester showed that metabolic rate did not decline until 60 hours of fasting and the reduction was a mere 8%. In fact, research has demonstrated that the metabolism actually speeds up after 36-48 hours of fasting. True starvation in the eyes of the body occurs after about 3 days (72 hours) of not eating, at which point the primary source of energy becomes the breakdown of proteins (and the biggest source of protein is muscle)

Until then it relies on body fat and glycogen stores in the liver & muscles for its energy, nothing more than routine biological functioning. Once it has to begin breaking down proteins for energy, however, the body knows Its survival imperiled, and that is when the real starvation mode begins.

Fasting doesn't negatively affect your Metabolism

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Diet Clinic ® is a program of regular follow-up visits/ telephonic/ contact during the diet plans phase of the program. Results may vary from patient to patient. Rapid weight loss may be associated with certain medical conditions and should only be considered by those who are medically appropriate.