Everyone wants to have a good and fit body, but some of us might be overweight or obese because of several reasons like lack of time to exercise, health issues, or simply you are couch potatoes.
Whatever the reason is, it is vital to stay in the standard weight range to avoid several health issues.
One best way to always stay motivated to lose weight is by maintaining a nutritional plan that suits you. You can click here to get your personalized diet plan in just 30 minutes. The nutritional program will come with healthy weight loss tips, a summary of the nutritional values of every meal, a shopping list of essentials, and many more.
Top 7 Tips To Balance Food And Physical Activity For Weight Loss
When it comes to losing weight, some would recommend a strict diet, while others prefer physical exercise and strenuous workouts. However, if you want to lose weight healthily, it is crucial to balance out your diet and physical activity.
1. Eat regularly without skipping breakfast
Many people believe that skipping breakfast will make them lose weight easily. However, you will not lose weight if you skip breakfast. What’s worse is that you may find yourself nibbling more snacks all day as a result of your hunger.
Eating at regular intervals throughout the day aids in calorie burn quickly. It also inhibits the desire to munch on high-fat and high-sugar foods. Eat your breakfast, lunch, and dinner from time to time with healthy foods in between as snacks.
2. Spend enough time on physical activity
The amount of time one needs to spend on physical activity differs depending on their age. Here is the recommended amount of time you have to spend on exercise.
• Children between 3 to 5 years must be active physically all day for better development and improvement.
• People between 6 to 17 years require a minimum of one hour or more of physical training every day (moderate to intense workouts).
• Adults aged above 18 must spend a minimum of 150 minutes for physical training in a week or 30 minutes every day.
• For pregnant and postpartum women, 30 minutes of exercise a day for five days a week with the doctor’s permission is recommended.
• People above 65 years have to do medium intensity training like walking or brisk walking daily for about 20 to 30 minutes.
3. Remove sugar and sugary drinks
Added sugar has the tendency to be the most harmful element in today’s diet. Sugary beverages, like cool drinks and soda, have been linked to an elevated risk of different ailments.
Since liquid calories do not keep your stomach full, you are likely to ingest too many calories from sugary drinks. Instead of high-sugar drinks, you can pick healthy alternatives such as green tea, fruit juice (without sugar), water, and others.
4. Ride a bicycle
What is your primary mode of transportation? I guess many of us use cars, bikes, or public rides to go out. However, riding a bicycle is best as it allows you to watch the surrounding scenery and lose weight easily.
If you have to run a nearby errand, it is better to ride your bicycle rather than using your motorbike or car. As a result, you can use your bicycle whenever you need to travel short distances. In addition, you can make weekend outing plans with friends and family and have a bicycle ride together.
5. Drink more water, eat high fiber foods and fruit and vegetables
People frequently mistake thirst with hunger. When all you truly need is a glass of water, you may eat additional calories. As a result, it is better to drink the required amount of water from time to time.
Fruits and vegetables have fewer calories and fat and have plenty of fiber content, which are essential elements for healthy weight loss. In addition, they are also high in vitamins and minerals.
Fiber-rich foods can help you feel full for a long period, which is ideal for weight loss. Apart from fruits and vegetables, you can find high fiber content in oats, whole grain bread, lentils, brown rice and pasta, peas, and beans.
6. Take the stairs instead of the elevator
There are many people who prefer to use elevators and escalators over stairs. However, it is better to take the stairs as it is a kind of physical activity that burns fats in your legs and thighs. If you live in a two or three-story building, make sure to at least use stairs once a day.
You do not have to take the stairs if you have to go to higher floors (such as floors above 4) or when you are in a hurry to go to the upper floors. Rather take the stairs in the evening, during the weekend, or whenever you have time.
7. Get enough sleep and do not stress out
Several people frequently overlook sleep and stress. However, these two aspects have a significant impact on your weight and appetite. If you do not get sufficient sleep, appetite-regulating hormones leptin and ghrelin may be disrupted. When you are under stress, the level of a hormone called cortisol rises.
Both these hormone fluctuations might boost your appetite and cravings for junk food, which leads to an increase in calorie consumption. Furthermore, persistent sleep deprivation and heavy stress have been linked to an increased risk of developing different disorders, such as type 2 diabetes and obesity.
If you are determined enough and are constantly motivated, you can lose weight in a quick period. However, keep in mind not to give in to your sugar and other restricted food cravings like oily snacks, carbonated drinks, and more. In addition, it is better not to lose your physical activity routine as well.
If you break the diet plan or follow the physical activity without any proper routine on a daily basis, you may not be able to see the weight loss results in the expected amount of time. Thus, stay focused, follow your healthy diet, and continue regular physical exercise.