WEIGHT LOSS PROGRAMS
Now a days we all are busy in our daily life and not taking care of our health. What we do, we wake up, eat breakfast (sometimes we don’t), go to school, college, classes or job, get back home, eat dinner and then sleep. We are not thinking about our health and start to become overweight. This story is about most of peoples. If you are one of them and looking for ‘Weight Loss Programs‘ for quick weight loss, then you are at right place. This is for both men and women. It’s never too late to start.
There are many ways to loss weight and many weight loss programs like hard workout, cardio and most bad thing staying hungry. But you don’t need to starve to lose weight and it’s not beneficial if you have not will power, you can lose hope easily because of starving. But these weight loss programs are better than starving. Follow these for quick weight loss.
DIET AND MEALS
The first and main key for weight loss programs is your diet. It all depends on what you eat. If you want to lose weight, then you need to focus on your diet.
EAT LESS CALORIES
First key for weight loss programs is your calories intake. I’m not suggesting you to leave your food and stay hungry. I’m telling you to eat healthy foods and count your calories. Eat less calories than your recommended daily intake. Never drop calories too much and suddenly. Keep it slow and steady. Make a good diet plan. In simple words you need to cut down your food intake very slowly, so you wouldn’t have to starve yourself.
HAVE 5-6 MEALS A DAY
It is next point of weight loss programs. When you eat 2-3 times a day, you have to eat much to stay full for a long time and resultant you start to gain extra weight. You should have 5-6 smaller meals a day. You can arrange your meals like this :-
- BEFORE WORKOUT
- AFTER WORKOUT
- BEFORE BED
Protein is very important nutrient for quick weight loss. Each one of your meals should include a protein source. Here are some good sources of protein :-
Here is full list of high protein foods.
EAT LESS CARBS
You need carbs for energy. But problem is that most people eat way more carbs than they need. And your body will start to store this extra carbs as fat and you start to gain extra weight. If you are eating carbs in high amount then weight loss programs are useless. Cut back on potatoes, pasta, rice, breads and other high carbs foods. You can eat maximum 50 gram carbs per day.
EAT GOOD FATS
Fat doesn’t make you fat. Bad nutrition and lack of exercise do. Eating fat actually helps you weight loss. Your body won’t stock fat as easily if your give it a constant intake of healthy fats. Fish oil is the best source of healthy fat for quick weight loss. Fish oil naturally increases testosterone levels and increases fat loss. 6g omega-3 per day is a good start. Here are some good fat sources :-
- FISH OIL
- OLIVE OIL
- COCONUT OIL
- FLAX SEEDS
EAT LOW CARB VEGETABLES
Next point for your weight loss programs is vegetables. Vegetables are healthy for your body and they usually have very low amount of carbs. Don’t afraid to load your plate with vegetables, you can eat massive amount of low carbs vegetables without going on high carbs. Here is a list of some low carb vegetables :-
CUT DOWN SUGAR AND SALT
This is one of the most important parts of weight loss programs. Sugar and insulin both are connected to each other. If you don’t know about insulin, insulin is the main fat storage hormone in body. When insulin goes down, When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. So cut down sugar to lower down insulin and lose weight faster.
DRINK PLENTY OF WATER
Everyone knows the importance of water. In our childhood, we were taught that water is life. That’s true. And here water is important for your weight loss programs too. When you don’t drink enough water, then your body starts to hold water and you gain extra weight. So drink at least 2-3 liter water per day to avoid holding excess water weight.
Drinking water a half hour before meals helps to lose weight.
DRINK COFFEE AND GREEN TEA
If you drink coffee and tea then add them to your weight loss programs. Coffee and green tea have caffeine that helps to boost metabolism. And a faster metabolism burns more calories.
EAT A CHEAT MEAL
If you are on weight loss programs, cheat meals can be beneficial for you. It is not necessary to eat a cheat meal but It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc. Cheat meals can up-regulate fat burning hormones. But don’t go more than once a week.
It is not necessary to do workout with these weight loss programs but if you can do, it would be better and can help you in quick weight loss. You can join a gym and do 3-4 times per week. The best option is go to gym, do a warm up, some exercise and then stretch your body. You can add few cardio and abs exercises to your “weight loss programs” to lose weight faster.
Proper rest and good sleep is very important for good health. Poor sleep is one of the strongest risk factors for weight gain. Poor sleep and poor rest unbalance your body hormones that lead you to bad health and excess weight gain. So taking care of your sleep is important.
In this plan you can eat good food untill fullness and still can lose a lot of weight. If you have any query related to health and fitness, you can contact us or leave a comment below. Stay fit, stay healthy with FitnessXhub.