Tips on Losing Weight Effectively and Safely
The awareness about maintaining an ideal weight is increasing day by day and people are more conscious about how they feel and how they look.
Being overweight is inviting trouble as far as your health is concerned. It not only impairs your bodily movements but also can potentially give rise to a number of lifestyle diseases like hypertension, insomnia, diabetes, etc. Therefore it is important to know how to lose weight gradually and easily.
So How to Lose Weight Gradually and Easily?
Besides many other exercises to lose weight gradually and easily, running is one of the best options because it involves absolutely no equipment or special item except for your own personal kit; and hence is relatively easy in the pocket.
However, running for pleasure is totally different from running to lose weight.
Facts about Running
While it may seem logical to conclude that running over a longer distance would lead to more loss of calories, and hence would burn fat, but it can also create a lot of other health issues by increasing the stress and strain on your body which may eventually put you down for days. It may also make you eat more, thus defeating the very purpose of adopting running as a method to lose weight.
Ideal way of running
Selection of training kit
Before you start your daily running practice, you must ensure that you have the right kind of running kit. This involves loose fitting and comfortable clothes and more importantly, selection of the proper footwear. Remember in case you do not have a proper running kit, it may lead to other complications and make you uncomfortable too.
Therefore select your clothes wisely, and ensure that you have the right kind of footwear.
If you sport long hair, then you may also think of a well-fitting wearing tucker hat, not only because it will keep your hair in place but also because it will save you from other vagaries of the climate like glaring sunlight, cold breeze, and the rain.
Focus on the duration of your Run
Maximum fat burning takes place when you increase the duration of your runs, irrespective of the pace.
Therefore it is important to run at a moderate pace which does not tire you out. Keep the duration initially to 45 minutes and gradually increase it to about an hour to achieve the maximum benefit of fat burning.
This will ensure that your cardio rate is constant for a long time which will give you maximum benefits of weight loss.
Introduce Short Sprints in your workout
Once your body has warmed up and you have built up adequate stamina, you would be able to burn much more fat in case you introduce short sprints along with your daily run. A few uphill sprints of 30 seconds each would make your heart beat at a faster pace; which would lead to a rapid weight loss.
Building up stamina by Weight training
Running and jogging would make you lose weight rapidly but it may also amount to your ending up with a muscular loss!
Hence it is very important to do additional exercises that would build up your muscles as you lose your fat.
Weight training is an excellent method which can be done in the comfort of your home or at a gym. Regular weight training will not only help you lose weight gradually and easily, it will also build up the muscle and at the same time give you a well toned muscular body which you would be proud of.
Therefore supplement your running with a full body workout at least thrice a week.
However, it is important that the weight training is done under an expert guidance so that it does not cause any injury or ill effect in the long run.
While you have a variety of equipment at the gym, there are many simple methods by which you can achieve equally good results at home.
Exercises’ such as squats, dead-lifts, lunges, shoulder presses, push-ups and planks lose weight gradually and easily.
Developing Healthy Eating Habits
The increased physical activity would naturally make you feel hungrier too. But if you are on a weight loss program, you need to be extra cautious about what you eat. Ensure that you do not succumb to having fast food or empty carbohydrates to overcome these moments of excessive hunger.
Having a healthy diet is an important key to any weight loss program. Therefore developing healthy eating habits is a must.
Healthy eating is not as restrictive and confusing as you may think. The key to success in a healthy weight loss program to lose weight gradually and easily is to cut down on Sugar, have limited or no processed foods, and focus mostly on the vegetarian plant-based food items such as green leafy vegetables, fruits leguminous items such as lentils, beans, and peas, etc.