All these ‘get ripped now’ are tempting, but the true is: the faster you shed pounds the sooner you get them back. ‘Can I lose weight and keep it off?’ This is what you should ask about. In this article, we’ll open up to you how to…men, just keep reading.
Modify your nutrition plan
When it comes to the weight loss, dieting is not the way out. Why? Any diet is thought of as something too drudgery, restrictive, and … temporary. ‘If I starve until I shed pounds, that’ll be fine’, some of us usually say. That’s the way on the down low. If you truly want to lean out and keep your lost pounds off, you shouldn’t start ‘dieting’. Modify your eating habits and always (!) stick to them. And this ‘not dieting’ strategy means that yes, you can allow yourself a bit of your favorite chocolate bars but (!) in moderation.
Despite all those ‘counter-arguments’ out there, your calorie intake really counts. For example, 3,500 calories awards your belly one pound of fat. Impressed? To this end, some people count every single morsel they see on their plates. Instead, you need to understand just one single rule: calorie-dense foods are fat-rich, while “empty calories” lack the vital nutrients. Your ultimate solution is the nutrient-dense foods packed with loads vitamins and minerals. The best of them are full of protein, fiber, “good” fat, which won’t let you starve for a pretty long time. Hello, whole grains, fruits, veggies, lean fish, beans, chicken, and nuts.
The quantity of food you consume should depend on its quality, which means unlimited veggies and limited candies as well as moderate portions of beans and meat (protein), low-fat dairy, and whole grains. While losing weight, take care of your health. For example, if you get 600 calories from jelly beans, of course, you’ll shed pounds but won’t become healthier.
Those who are likely to go easy on all these lucrative junk foods, there is the 80-20 rule to help you out. “80-20” means that 80% of your calorie intake should come from the whole foods. 10-15% can be from healthy processed foods, such as whole-grain bread. The rest 5-10% can come from junk foods. And don’t count on your willpower: come up with the game, where the winner gets that desired piece of paradise.
When it comes to losing extra weight, nutrition modifications work better in the combo with a sensible workout plan. The reason is straightforward: the more you move the more calories you burn. Like nutrition, workouts also can’t stand the phrase “until I get slimmer”. You should cultivate or switch your fitness habits to the “weight loss” mode. If you are a sedentary thing, make a deal with your timer. Get your duff off the chair every 50 minutes in order to move a little and walk around.
Do not over-train
“Move more” doesn’t involve becoming a gym rat. However, with so many “how to” men often wind up like that. Instead, ramp up your activity gradually if you don’t want to begin your “weight loss” journey with the burn-out. At the very beginning, walk every day for half an hour. Then, include some strength training at the gym. Why? Surely, you don’t want to turn into a “muscle-free” rake. Also, pumping biceps isn’t your case. Opt for multi-joint exercises, such as pushups, squats, rows, and overhead presses. Make two-three sets with 8-12 reps each and include a load of rest between them.
As you shed a couple (a dozen) of pounds and feel stronger, boost your aerobic (and calorie burning) benefits. Increase your workout intensity, reducing breaks between exercises. Also, try 45-minute steady-state routines and then proceed to the “exertion-recovery” game. For starters, your higher-impact part should be shorter that recovery. Later, decrease the recovery up to the even portions.
Never save on your Zzzs.
All your weight-loss efforts can fall apart if you don’t sleep properly. When you sleep your hunger hormones reset and you don’t crave “junk” carbs as you wake up. Sleep also allows your muscle mass to recover after an intensive workout routine. The time you fall asleep also makes a difference. You’ll feel more replenished if you go to bed by ten p.m.
Chronic stress beats down all your attempts to lose weight. Even exercise alone puts stress on your body, so it’s mission-critical to balance between different intensities. But it isn’t an uphill battle. The specialists recommend meditation. But jump to conclusions and roll your eyes, as you don’t have to turn into a Tibet monk. Take 20 minutes a day. Breathe in and out. Relax.