Fat-loss is a goal of many and people often beat themselves up emotionally and physically in order to do it, which is certainly not healthy. Taking to extreme measures like barfing, restrictive low kcal diets, starving , etc. should never be chosen by anyone; For they’re rather destructive to your overall health.
Here are 5 things you should include in your life to accommodate healthy Fat-loss and over-all health.
- Weight-training: Muscles are essential for a good Basal Metabolic Rate (BMR). Your BMR is simply the number of calories your body needs to accomplish its basic life-processes. The more your BMR is, the more calories you can simply eat without worrying about gaining weight. You can find your BMR using any online BMR calculator. More muscles won’t automatically bulk you up, rather it will give you a lean and toned body and boost your metabolism. To increase your muscle mass, you need to do weight-training. If you can not go to the gym , You can look up “body-weight” exercises on YouTube and do those exercises as well as they mostly require no weights and use your body’s weight to train.
- Nutrition: Never do extremely low restrictive calorie diet. Instead of tracking calories, which is rather a stressful and triggering process, especially for those struggling with body image issues and eating disorders. Instead, focus on having your meals on time and have a plate full of nutrition dense full, and allow yourself to have a snack when you feel like it, just in limitations, instead of depriving yourself of it and then feeling miserable or binging on too much.
- Move often: Other than about an hour of exercise, we also need to be active throughout our day. You can do it by choosing the stairs instead of the elevator, walking for a few minutes after your meals, taking a break to stand up for a while when you need to sit down and work for a long time.
- Don’t snack too often: It is okay to have a snack or two in a day but constantly chewing on food will spike your insulin again and again which won’t let you lose fat easily.
- Fasting: Fasting has numerous benefits if done in moderation. You can do a full 24 hours water fast once a month , or you can do weekly partial fasts where you eat only one moderate amount meal a day.
By following these tips, you can improve your health, lose fat, be stronger and have a faster metabolism.