These tips will help you achieve your weight-loss goals if followed strictly
- Set realistic weight loss goals
The nutrition logic for a sustainable weight loss is to lose between for 0.5–1 kilogram per week (this varies according to individual body difference). To achieve this, you would need to burn and reduce your dietary intake by approximately 1,000 calories per day.
Weight-loss is not starvation or food deprivation you must eat varieties of food(balanced diet) to avoid putting yourself at risk of malnutrition or nutrient deficiencies.”
- Do not skip meals
Skipping meals is one of the nutrition damage most people engage in. When you skip meals for a long time, it affects your mood, energy levels and overall health, but it can also affect the way you eat later on. Research has shown that people who usually skip meals are more likely to eat more when they do eat, and this may lead to a larger stomach capacity.
When you don’t maintain a proper diet by skipping meals, It will increase your body fat levels in the long term due to your body lowering its metabolic rate as a result.”
- Workout at least three times per week regularly
While three times per week is good, four times per week is much better as it increases the calories you burn and thus enables you to burn more fat and lose weight. You can include fun physical activities in your workout e.g Swimming, Dancing, hiking, Yoga(not commonly practiced in Nigeria, but it is a good form of exercise and a way to relax your muscle),
A combination of resistance (weight) training and cardiovascular training is always the best option,
- Reduce intake of refined carbs
Carbohydrate is not the enemy, but certain forms can affect your weight-loss capacity. “Refined carbohydrates are carbohydrates that have added sugar, and have gone through processes that have tempered with their natural component e.g cookies,cake, biscuits, cookies, muffins, chips, cupcakes, soft drink, sweetened fruit juice and most supermarket white breads will make you store fat if not burned off. Eat complex carbohydrate such as whole wheat, peas, beans, whole grains, and root vegetables(potatoes, yam) etc.
Complex carbs have more nutrients than simple carbs. They are rich in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control.
- Control your food portions
This is a major factor for weight-loss. Be careful of portion size of main meals and snacks . Healthy food doesn’t make you lose weight by magic, if you over eat healthy food more than your body needs you will gain weight as well.
- Avoid drinking your calories
Don’t drink your calories, most people on fluid diet make this mistake. Some drinks contain more calories than food. so its best you avoid beverages that contain ’empty’ calories and don’t fill you up such as soft drinks, soda , sweetened fruit juice that contains lots of added sugar, ice-cream with fattening toppings, milk shakes, and energy drinks etc.
- Start your weight-loss journey
Health is in the mind(when you think it, you can achieve it) You can always start your health and fitness journey at any point of your life.
Remember this”To stay in shape you need to teach your body to be healthy — by being consistent with your training and nutrition week in and week out.”
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