Weighing more than your ideal weight means so much more than just extra pounds. It means that one’s self-esteem and confidence is compromised. Losing some weight can help an individual reach their preferred body image and can do wonders for their confidence. In reality, losing weight, no matter how much or how little really does a lot for changing your life.
However, it’s important to realize that in order to build confidence, weight must be lost through a healthy method. This might be difficult to achieve, especially if you are unfamiliar with the way the body operates. However, once you understand the basic principles of weight loss and burning fat, you can more easily manage your weight. The process starts off with balancing the calories you intake with those that you burn.
How to Lose Weight-Some Basic Rules
The only way to lose weight is the right way. This means slowly reducing your caloric intake week by week. Completely cutting down your caloric intake from one day to the next will only shock your body and not allow you the time necessary to adjust to the decrease in calories. By not adjusting, your body will fight the decrease in calories and will send messages to your mind full of cravings for unhealthy food choices.
One of the most important considerations in losing weight that is often overlooked is the speed in which you lose weight. It is recommended to lose weight slowly to maintain a better health status. First, consider that when you lose weight fast you lose the ability to work to lose just fat. So, when you lose weight fast you lose muscle along with fat. Muscle is crucial in weight loss, as muscle burns fat.
Without muscle, you lose less fat, which is the weight that ideally you want to lose. Since muscle promotes fat burning, it helps promote your metabolism. If losing weight fast means losing more muscle that means slowing down your metabolism. In the long run, this translates into gaining more weight in the future.
Attempting to lose more than 1-2 pounds per week is highly unhealthy. The human body is a complex and intricate system. Its main goal is to maintain homeostasis. Thus, losing more than 2 pounds per week can throw your body way off homeostasis and put your body into a shock state. This could disrupt your digestive system, your pain cell receptors, and many other bodily functions.
Another even more convincing reason to keep weight loss under 1-2 pounds per week is so that your skin can maintain its elasticity. Losing weight too quickly will not allow your skin to maintain its tautness, thus you will be left with hanging skin. This is extremely unappealing and one of the most disliked side effects of extreme weight loss.
How do you lose weight slowly? Well, you eat! Eating is one of the only ways to burn fat and lose weight. You might be thinking that doesn’t sound right, however, eating the right foods in the right proportion can actually sum up to an increase in fat burned and weight lost.
There are certain foods, some given the title of “super foods,” that can be consumed to increase metabolism and therefore weight los and fat burned. How these foods are able to increase fat burning in your body is an easy process. Basically after you eat your body’s insulin levels increase, which slow metabolism and increases fat storage.
These foods, then, keep insulin levels low after eating, increasing metabolism and fat burned. Some foods include high-calcium items such as milk, salmon, green tea, edamame, and broccoli.
Many diets that promise rapid weight loss are able to keep their promises by lowering your appetite levels and forcing you to eat ridiculous low calories diets every day. However, they often miss out on another very important aspect to losing weight…physical activity.
Physical activity is different than exercise. Exercise is done as a routine; however, physical activity is done during everyday activities such as taking the stairs at work or riding your bicycle to school. By adding physical activity into daily behaviors you can significantly increase the number of calories burned.
How exactly are these calories burned? For starters, your body burns calories, as it needs energy to perform basic functions. These functions can range from brain activity to walking up the stairs. The more activity your body performs the more calories it burns.
However, physical activity also causes your metabolism to increase, which increases the amount of fat that your body burns. So, instead of just using the most available energy available through food, your body can also tap into your fat stores and use that macronutrient source for energy.
By lowering your caloric intake and increasing physical activity you are sure to lose weight. It will not be easy but the hard work will pay off. Ultimately, you will feel that you have more energy, will feel better about yourself, and will then make healthier choices to maintain the positive feeling. Losing weight is more than losing weight. It leads to a lifestyle change not just with behavior but on a psychological and emotional level as well.