Create a calorie deficit: To lose weight, you need to consume fewer calories than you burn. Calculate your daily calorie needs and try to create a deficit by eating slightly fewer calories than that.
Focus on nutrient-dense foods: Make sure your diet is rich in fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods will keep you full and provide essential nutrients while keeping your calorie intake in check.
Incorporate regular exercise: Engage in both cardiovascular exercises, such as running or cycling, and strength training exercises to build muscle mass. Regular physical activity will help burn calories and boost your metabolism.
Stay hydrated: Drinking enough water is crucial for weight loss. It can help control your appetite, increase your metabolism, and improve digestion. Aim to drink at least 8 cups (64 ounces) of water per day.
Get enough sleep: Lack of sleep can disrupt your hormones and lead to weight gain. Aim for 7-9 hours of quality sleep each night to support your weight loss efforts.
Remember, it’s essential to consult with a healthcare professional or registered dietitian for personalized advice based on your specific needs and goals.
You may have been able to lose quite a lot of weight at first without much effort, but over time you’ve noticed the process has slowed down or even stopped all together.
We’ll talk about some reason this can be happening , and how to continue your ultimate goal of a healthier , trimmer and good looking body
1: Sleep
Good sleep is an important factor for optimal physical and mental health. Studies show that lack of proper sleep is one of the single biggest factors contributing to obesity.
Not getting enough sleep will sabotage your body’s ability to lose weight and will contribute to an increase in stress , which will slow you down even further. Getting 7-8 hours of quality sleep will greatly improve your mood , body and mind.
2: AGE
Why does it get harder to lose weight as we get older ?
As we grow older we lose muscle.
Muscle is a very active tissue , muscles burn more calories than fat , so the biggest con of losing muscle is that it is harder for your bodies to use the calories you have eaten
3: You’re not eating enough protein
Protein is an important nutrient for weight-loss. Eating protein at 25- 35 % of calories can boost metabolism greatly even up to 100 calories.
Eating protein also helps reduce cravings and desires , meaning you indulge less in snacks and beverages. It reduces metabolic slowdown , a common side effect of losing weight.
Good examples of protein include Fish, eggs , nuts , yoghurt and chicken.
4: You’re not eating quality food
The quality of food you eat is as important as the quantity if not more important. If you make it a habit of eating processed foods even in the right amounts you might find it difficult to lose weight, as most of such meals do not contain adequate nutrition and might deprive your body of essential nutrients and minerals , By overriding the body’s built in mechanisms that help control overeating, processed foods are one of the biggest factors in gaining excess weight. While not all processed foods are bad, those that contain multiple additives and preservatives should be avoided, especially if you are trying to lose weight.
5: You’re not lifting weights
Resistance training such as weight training and calisthenics can be some of the most important things you can do when losing weight.
It can help you maintain muscle mass while losing weight and help prevent metabolic slowdown , ensuring your body stays muscular and toned which is advantageous for long term weight loss and fat loss.
6: You’re taking too much sugar
We’ve all been guilty of this one. Most foods and beverages we enjoy today contain unholy amounts of sugar. Sugary beverages are significantly fattening items in the food supply. Your brain doesn’t compensate for the calories in them by making you eat less of other foods. What is the result ?
We can end up in a caloric surplus even when you’re trying to lose weight. Studies have shown that even seemingly healthier options like fruit juice and vitamin water contain large amounts of sugar as much as several tea spoons.
7: You’re not drinking enough water
Drinking water is the best.
Truly our bodies are made up of water and water plays a vital role in digestion and metabolism.
Studies conducted showed that drinking water frequently can increase the effects of weight loss by 40% . Those who tend to drink water frequently can increase the amounts of calories burned over a period of time.
Drinking water also helps reduce cravings and desires and encourage feelings of satisfaction after eating.
Ahhh here we have the age old question that has troubled mankind for millennia. What are the best exercises that will help me lose weight safely and effectively ? Here are some answers to that question.
Walking
Walking is one of the best exercises for weight loss if done right. Several research has shown that walking briskly for at least 30 mins daily can lead to an overall reduction in body fat percentage, especially when combined with proper nutrition and hydration. It is also a great exercise for older persons because it’s safe and can be performed without equipment or a gym
Jump rope
This is a full body exercise and it’s an excellent calorie burner. Studies show that you can burn as much as 200 calories in 15 minutes when performing the jump rope. It’s also improves cardiovascular health, balance and coordination. At MIKEFIT we aim for about 10 sets of 80 to a 100 reps performed within a short period of time as the increase in intensity further helps improve stamina. Beginners can start with fewer reps and work their way up.
Mountain climbers
This exercise improves both muscular cardiovascular strength. It works your entire body especially your core and it’s excellent for burning fat. To perform mountain climbers start with your hand underneath your shoulders and adopt a plank position, now tighten your core and drive your knees as close to your elbow as possible in alternating fashion, perform about 20 -30 reps for 3 to 4 sets. For best results perform the mountain climbers 4 to five times a week.
Strength training
Strength training either weightlifting or calisthenics can greatly improve weight loss. Group trainer and physical health expert Princely Michael explains that an increase in muscle tissue causes an increases in metabolic rate, which requires the body to use more energy therefore using more calories, especially when resting. This can help maintain fat loss overtime. Strength training can be done multiple times a week, but be careful not to overwork your muscles to avoid DOMS (Delayed onset muscle soreness) especially as a beginner.
Boxing
Boxing and other forms of martial arts and self defense training are a good way to lose weight and build strength and stamina. It is one of the best calorie burning cardiovascular exercises . Just like skipping , studies have shown that you can burn up to 200 calories in just 15 minutes of boxing. It is a great way to improve both cardiovascular health and physical coordination.
Dancing
Dancing is one of the most fun and relaxing ways to lose weight. Dancing puts you body into many planes of movement which requires strength ,coordination, stamina and flexibility. It works your heart and stimulates the release of chemicals which helps reduce stress, and improve sleep quality and it’s easy and can be done by both old and young alike.
Swimming
Swimming is a totally body exercise. It uses almost every muscle in the body, and it minimizes strain on the joints and helps build stamina and cardiovascular strength.
Yoga
While yoga doesn’t seem like a great fat burning exercise. It is fantastic workout, it helps in reducing stress and stiffness and is excellent in building flexibility, balance and strength , it teaches you how to control your breathing and focus the mind and body. It is very good for recovery.
MIKEFIT 