Weight loss guide

 Welcome again.

 Healthy weight is an important element of good health. 

How much you eat—and what you eat—play central roles in maintaining a healthy weight or losing weight. Exercise is the other key actor.

For years, low-fat diets were thought to be the best way to lose weight.

Hundreds of diets have been created, many promising fast and permanent weight loss. 

The truth is, almost any diet will work if it helps you take in fewer calories. Diets do this in two main ways:

Getting you to eat certain "good" foods and/or avoid "bad" ones,

Changing how you behave and the ways you think or feel about food,

The best diet for losing weight is one that is good for all parts of your body, from your brain to your toes, and not just for your waistline. 

It is also one you can live with for a long time.

 In other words, a diet that offers plenty of good tasting and healthy choices, banishes few foods, and doesn't require an extensive and expensive list of groceries or supplements.

What you need to know?

* Walking is a physical activity that makes you lose weight… However, according to sports coaches, there is a very specific way of walking to burn fat and calories. What is it ?

The walk is a great sport to play when you want to maintain your health and body. Soft: it represents the ideal alternative for people wanting to have a regular sporting activity but whose physical condition is fragile. If its benefits are numerous, it is especially very effective in weight loss .

WEIGHT LOSS: WHEN WALKING HELPS YOU LOSE WEIGHT 

Indeed, walking melts fat and eliminates calories. It is estimated that an hour's walk, at 5 km / h, can burn nearly 240 calories ! 

The fat-burning effect of this activity: “By walking, you burn 45% of fat against 35% by jogging and 25% by running at the limit of the shortness of breath ” ( Sport to lose weight ).

Its effects on belly fat have also been seen . walking three days a week for 12 weeks is very effective in burning belly fat, especially in older women.

The simple act of walking therefore makes you lose weight. However, we can “accelerate” the slimming effects with a few simple tips. 

HOW TO MAXIMIZE THE FAT-BURNING EFFECT OF WALKING?

Walk alternating walking rhythms

Walking at high speed increases the slimming effects of walking tenfold: the faster you walk, the more you eliminate. 

“You have to step up your walking pace to really see the benefits translate into weight loss, because increased speed helps you burn stored body fat, which promotes weight loss,” 

Some sports coaches even recommend alternating the different walking rhythms and adopting a “interval” walking method. The interest here is to walk at its maximum speed for a certain time (30 seconds for example), then to follow with a slower walk for another period of time (also 30 seconds).

“By laughing at the speed of your walk, especially adding faster interval work, you will increase your heart rate and increase your calorie expenditure, thus helping you lose more weight over time,” 

You can increase the intensity of the walk by carrying weights throughout to add resistance to the exercise. This will make walking more difficult, increase the heart rate, and strengthen and tone the body, including the stomach (especially if you engage your abdominal strap during said walk). Weighted bag, small dumbbells, weights that attach to the ankles and arms… These tools will greatly intensify the effort.

Walking long distances

The longer we walk, the more our body draws on its reserves of calories to provide all the energy necessary for this exercise. 

Train on natural terrain

It may be beneficial to practice walking outdoors rather than in the gym. Indeed, outside, the ground is not always flat, it can be more inclined here and there. And the degree of inclination of the ground intensifies the effort. 

With more incline, more changes in surface level, and depending on the type of ground you are walking on (hills, sand, gravel), you will also burn more calories because there is more pressure and resistance. It also increases your heart rate and engages your leg and core muscles.

Furthermore,

*Processed food is any food item that has been canned, cooked, frozen, pasteurized, or packaged.

You can enjoy many processed foods, including canned vegetables, frozen fruits, and pasteurized dairy products, as part of a healthy diet. However, some highly processed items are loaded with salt, sugar, additives, and preservatives, which can harm your health.

Reducing your intake of these highly processed foods is one of the most effective ways to improve your health and enhance the quality of your diet.

In fact, when people ask me for nutritional advice, cutting down on processed foods is one of the first things I recommend.

*Lemon and limes both have almost equal amounts of healthy benefits. They are citrus fruits hence rich sources of vitamin c(ascorbic acid).

Vitamin c present in citrus fruits help in weight loss.

Individuals with an adequate vitamin c status oxidizes 40% more fat during a moderate exercise than an individual with a low vitamin c status.

Thus vitamin c depleted individuals will be more resistant to fat mass loss.

In conclusion lemons are a richer source of vitamin c and have slightly more of some vitamins and minerals compared to limes.

*Dry ginger powder contains thermogenic agents that are useful to burn fat. Regular consumption of water boiled with dried ginger powder may actually help in boosting your metabolism and burning off the excess fat. You can also add ginger to your daily diet to aid weight loss.

*Whenever you are thirsty, drink warm water. Warm water activates your metabolism and aids in weight loss.

*Reducing your intake of sugar can significantly reduce your simple carbohydrate intake and may help protect against the development of type 2 diabetes.

Try as much as possible to consume little or no sugar 

*Drinks for weight loss and which drinks to avoid

kefir milk

Kefir is rich in probiotics, which studies have found help with weight loss. 

The best drink for weight loss is water since it has zero calories and keeps you hydrated. 

Other weight loss drinks include black tea, green tea, and vegetable juice.

Also kindly avoid

Alcohol: Alcohol is high in  calories and has minimal nutritional value.

 It also triggers cravings. Plus, breaking down the toxins in alcohol means your body has less time to breakdown fat.

Soda: Regularly consuming soda would cause obesity, since it's high in added sugar and contains few nutrients that help you feel full. Even diet soda increases waist circumference and abdominal fat.

Fruit Juice: Fruit juices are always packed with sugar. For example, there are about 31 grams of sugar in a 12-ounce serving of orange juice which is more than the 23 grams found in the same amount of cola. Plus, it lacks fiber meaning it won't keep you full. 

Thank you for reading and in case you need further assistance on how to lose weight, do email waluma2006@gmail.com or call +(237)670064962.

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