There's no one-size-fits-all approach to healthy weight loss, but there are some basic strategies that help you to slim down. The key is finding a lifestyle and eating plan that works for you. And if you're overweight or obese, it can be difficult trying to lose weight without starting a new routine altogether. But don't give up. This guide will help you understand how your body responds to various kinds of exercise and what the safest way to slim down is.
How do I know when I'm overweight? In general, a person has a number on the scale if, after a few weeks of losing weight, their BMI goes from 25 to 30 or above. If you have a high enough BMI at this level, then you may be underweight, or not yet quite in shape. A good place to start would be asking yourself whether you feel comfortable about taking risks. Do you still want to go out with friends and family, maybe do something active with them? Or is it just easier to order takeout food, which is lower calorie, so it won't make you hungry later? Knowing these things will help you find an appropriate weight loss strategy.
How to know you're not doing too much (or too little) physical activity? It might sound counterintuitive: You'd think most adults should be brisk walking regularly, but many aren't. According to Harvard Health Publishing, "Americans spend less than one third of their day engaging in moderate levels of aerobic exercise and more than two thirds of the time engaged in non-exercise activities such as watching TV." So, you can count the days where you don't hit all three categories. For example, if you watch television or read on a computer all day long, then it's probably safe to say you're sedentary for the rest of the week. Also, we all know that obesity isn't caused by being inactive (the Mayo Clinic says that the main cause is that people tend to overeat when watching TV). However, if you're feeling fatigued and aren't able to keep up a busy schedule, then you need to pay attention to other signs such as headaches, increased appetite, unexplained aches, joint pain and swelling, cramps.
In addition to diet and lifestyle changes, having trouble sticking to a healthy workout plan may also be contributing to your struggle to get rid of stubborn fat. Research suggests that "the higher the amount of calories expended during vigorous energy expenditure, the greater the likelihood of developing chronic disease in middle age, including cardiovascular disease and type 2 diabetes." Here's why exercising regularly helps you shed pounds. Exercise increases endorphins, chemicals that can produce feelings of happiness, confidence, and well-being—all of which have been shown to reduce stress. People who are physically active may also report less anxiety, depression, and fatigue. Regular exercise also increases the flow of nutrients in your blood, helping to prevent nutrient deficiencies. All of those factors contribute to health. That's why it's important to work in an appropriate number of fitness sessions a week, which also happens to reduce stress.
If you're getting plenty of sleep, then that's another piece of evidence that exercise—and all of the positive effects related to exercise—are helpful. In short, the best thing you can do for yourself is stick to an effective exercise program.
The next step on the road to achieving your ideal physique is to develop realistic expectations of your ability to achieve any desired results. What level of effort or intensity should you expect? For example, if you have an ambitious 10% body weight goal, how long before should you really begin working out? Does six five-minute workouts a day seem reasonable? Are you willing to train for longer hours at the gym or push yourself to try harder exercises? Consider what your goals are, because they may be different from your own current mindset. Maybe you want to lose weight quickly, while still maintaining some muscle mass so you could go back to play sports (e.g., running again). Don't worry if there are days when there's a big gap between your ideal weight loss rate and reality. Remember that progress is still progress. When you're training, be patient with yourself, don't hold back. Keep going forward and set realistic goals to reach each part of your figure. Once you know what you can handle, then keep pushing yourself as hard as possible! Be optimistic about success. Over time, you'll slowly build into a stronger and leaner version of yourself. Eventually, you'll be able to look in the mirror, and see a more muscular version of yourself. Even though it's never easy to spot a problem with your physique, it can't hurt to ask someone else for their opinion on the matter. They'll be able to give you valuable feedback for free. Some trainers specialize in specific areas, like core, upper/middle or lower body. After all, everyone experiences muscles differently and that means everyone may need different equipment.
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