One of the most popular New Year's resolutions is losing weight and fat. Many of us set lofty goals that necessitate a large, consistent commitment, only to abandon them because they are too big to fit in. Plans to eat healthier in the New Year are frequently broken within a month. However, losing fat is easier than you might think. It all comes down to adhering to certain principles and remaining consistent. So, if you're struggling to lose or are stuck at the same weight, here are seven things you should concentrate on.
Calorie Deficit Diet
The simple formula for losing weight is to eat fewer calories than your maintenance calories. So, how do you figure out your maintenance calories? If you are a man, multiply your body weight by 30; if you are a woman, multiply it by 26. If your body weight is 70kg, multiplying it by 30 equals 2100 calories. So your maintenance is 2100 calories; if you eat more than this, you will gain weight; if you eat less than this, you will lose weight; and if you eat around it, there will be no change in weight.
Ideally, it is recommended to cut 200 calories per week, so let's say you start with 1900 calories for the first week, then 1700 for the second, and when you stop losing weight despite being on 1700 calories, you can reduce it further to 1600 or 1500, depending on how quickly you want to transform yourself.
Boost Your Metabolism
Metabolism is the process by which the body converts whatever it consumes into energy. Metabolism not only converts energy but also provides your body with the fuel it needs to function on a daily basis. As a result, if you want to lose weight, you must increase your metabolism. And how do you go about it? Maintaining consistency with your meals, eating at the same time each day, and exercising on a regular basis.
Consume Whole Fruits
When it comes to shedding pounds, we are frequently advised to drink more liquids, drink juices, and avoid whole fruits. In reality, juice lacks all of the necessary vitamins and minerals. The fruit's pulp is the main ingredient, and when you make juice, all of the pulp is washed away, leaving only coloured water. Similarly, when on a calorie-deficit diet, your goal should be to eat more solid foods because they will keep you fuller for longer. As when we chew, our brain recognises that we have consumed something as opposed to when we drink calories.
Cutting calories is one way to achieve a calorie deficit; working out and burning those calories is another. When it comes to exercise, your goal should be to choose exercises that raise your heart rate because your body begins to burn fat when your heart rate rises. Running, jogging, swimming, and even HIIT workouts are the best cardio exercises for burning calories and increasing heart rate.
Without a doubt, Netflix shows and late-night parties have frequently caused us to fall asleep at different times. It's the lack of sleep that causes irritability and frequently leads to weight gain. Moreover, lack of sleep can result in poor recovery and muscle mass loss. If you're serious about losing weight, aim to get eight hours of sound sleep every night.
Image Credit: Freepik