An Insight Into Weight Management and Principles For Long Term Weight Loss

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Whether you want to work on your overall fitness or only want to lose weight for the vacation at the beach, losing excess body fat is a grueling task.

Your diet, your activity levels, and various other things determine your fat loss.

The key to weight loss is to create a calorie deficit that is burning more calories than you consume.

Here are a few things you must include in your weight loss journey to improve your results

Increase your protein intake

Following a protein-rich diet is a great way to curb your appetite and burn more calories per day.

Studies prove that protein-rich food aids in reducing belly fat and enhancing the metabolic rates of an individual.

When you include a larger portion of protein in your diet, you are full for a longer time, thus curbing your appetite. Try to include protein-rich food in your diet to accelerate fat burning.

Related: 5 foods to eat and boost your immune system

Include strength training in your work out

Strength training workouts include lifting weights to build muscle. Weight training exercises help to increase muscular strength and resistance.

Using gym equipment is another way to make strength training a part of your workout regimen. Bodyweight exercises are also useful for Burning fat.

Check your sleep cycle

For losing weight, it is essential to keep track of the sleep cycle. Sleeping late is one of the causes of weight gain.

Researchers have found a link between weight loss and sleep. Sleeping late also increases appetite, thus increasing the risk of obesity.

Improving your quality of sleep also aids in weight loss. According to various studies, every individual should sleep for at least seven hours every night.

The key to losing weight is to sleep and wake up at the same time every day. Minimize consumption of caffeine and usage of gadgets for good quality sleep.

Switch to healthy fats

If you think that including fats in your diet will cause weight gain, you are making a mistake.

Processed and junk food causes unhealthy weight gain, but including healthy fats in your diet minimizes the risk of consuming empty calories.

Food rich in good fat, such as coconut oil, fish oil, and nuts, takes a longer time to digest and can keep you full for longer hours.

Studies have shown tremendous benefits of consuming coconut oil and keep extra pounds at bay. However, do not consume healthy fats in large quantities as they are still fats.

Thus, it is ideal to consume good fat in place of trans fats.

Have a fiber-rich diet

Intake of fibrous food prevents weight gain and slows down digestion. Food with high fiber content such as fruit, vegetables, pulses, whole grains is very good for health.

The significance of cardiovascular exercises

Exercises such as walking, running, and aerobics are some of the most effective weight loss exercises.

Cardio workouts aim at overall weight loss rather than working on specific areas.

It is essential to do a few hours of cardio per week to maintain overall health and fitness.

However, too much cardio can reduce muscle mass. Hence, your workouts should include a perfect combination of cardio and bodyweight workouts.