Following an extremely strict diet isn’t healthy. You may become slimmer, but the result won’t last for long. In fact, when you under eat regularly, your body thinks it is hungry and takes energy from muscle and tissue while trying to conserve fat.
This will lead to gain weight even if you eat only once a day. The key is to lose weight slowly because it is much better for your body and far more sustainable in the long haul. Rapid weight loss can cause gallstones. The risk is especially higher for women than men.
Maintain a small calorie deficit if you want to become slimmer.
For example, if your normal calorie intake is 1,900 Kcal per day, reduce this amount to 1,700 per day. Your exact daily caloric needs should be computed based on your height, weight, age, and activity level. Make sure you aren’t inadvertently eating food high in calories. Check the nutrition label on the back of the packaging of food products. Also, pay close attention to the serving size.
You should eat foods that are less likely to contribute to increased levels of insulin in your body.
These are food products which have a low glycemic index (GI), a number that indicates the food’s effect on a person’s blood glucose level.
Avoid fast carbohydrates.
Instead, eat foods rich in proteins and fiber. They will help you feel full faster and thus you won’t overeat. Protein helps build muscle mass, and muscle tissue burns more calories than body fat, even if you’re at rest. Just follow these simple rules and your body won’t store food for a rainy day.
Working out burns calories and fat.
It boosts your metabolism by building muscle. But some who are trying to lose weight are notorious for overestimating the number of calories they burn and underestimating the amount they take in. Unfortunately, your system is biologically programmed to hold on to extra pounds. This means when you start exercising, your body senses the deficit and ramps up its hunger signals.
When exercising, the muscles work harder and need more glucose to burn as energy.
Therefore, you need to replenish your sugar supply every day if you’re a physically active person. If you choose training with moderate reps and loads, then you’ll need to spend from 1 — 1.5 hours in the gym. However, for high-intensity interval workouts, 20 minutes will be enough. After exercising, your body will still burn extra calories throughout the day — even when you sleep! Consuming a shake containing carbs and proteins during your workout is also a good idea. This will help bring your cortisol back under control much faster than usual.
Many advanced exercisers avoid the exercises that really challenge them because they don’t like struggling with things they aren’t naturally good at. But those are the activities or moves that help build a stronger, more balanced body and prevent overuse injuries. Whether you’re avoiding squats, crunches, or stretches, make sure to add the moves to your routine 2 or 3 times a week.
Work out slowly with someone. Exercise with a buddy who moves at a more leisurely pace at least once a week. It will give your body a chance to regenerate, and maybe even have a bit more fun.