How to lose weight | Complete Guide| Diet, exercises, routine

How to lose weight? Being obese or overweight is a common problem these days. In 2022, a survey showed that 2.5 billion adults are overweight and if you are one of them and want a solution, you are at the right place. Weight loss is a difficult task but it is completely possible. Weight loss is a slow and steady process, but you must keep your morale high. The key to weight loss is being disciplined and ready to permanently change your lifestyle. After reading this blog you will know how to lose weight

Diet

A balanced diet is a crucial part of the weight loss journey. Exercise alone is never a good option for healthy weight loss it is important to ensure that you are eating good nutrition including proteins carbohydrates and fats.

• Proteins: Lean meats, fish, eggs, dairy, legumes, and nuts.
• Carbohydrates: Whole grains, fruits, vegetables, and legumes.
• Fats: Healthy fats like those found in avocados, nuts, seeds, and olive oil.

Other diet tips:

1. Count the number of calories you are eating. The calories you eat must be less than the calories you burn.
2. Limit the intake of sugar, soda drinks, and processed food because sugars cause weight gain and chronic diseases.
3. Stop drinking cold drinks and processed juices. These contain huge amounts of sugar. Much higher than your requirements.
4. Drink plenty of water throughout the day as you may mistake your thirst for hunger and start eating

What should you eat?

Food that would support weight loss and you should eat is:

1. Protein-rich food such as fish chicken lentils
2. Fruits and vegetables such as broccoli, spinach, apples, citrus fruits
3. Whole grains such as bread, pasta, brown rice
4. Healthy fats such as almonds olive oil salmon fish

Sample Meal Plan:

• Breakfast: Greek yogurt with berries and a sprinkle of chia seeds
• Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumbers, and a vinaigrette dressing
• Snack: Apple slices with almond butter
• Dinner: Baked salmon with a side of quinoa and steamed broccoli
• Snack: A small handful of nuts or a piece of dark chocolate

Exercise

This might be the most important part of the weight loss journey and you must strictly follow this. Major types of exercises you can consider are:

1. Cardiovascular (Aerobic) Exercise

Cardio exercises increase your heart rate and help burn calories. Some effective options include:

• Running or Jogging: Great for burning calories and improving cardiovascular health.
• Walking: Especially brisk walking; it’s easy on the joints and accessible.
• Cycling: Whether on a stationary bike or outdoors, cycling is excellent for lower body strength and cardio fitness.

2. Strength Training

Building muscle through strength training helps increase your resting metabolic rate, which means you burn more calories even at rest. Key exercises include:

• Weightlifting: Using dumbbells, barbells, or weight machines to work major muscle groups.
• Bodyweight Exercises: Such as push-ups, pull-ups, squats, lunges, and planks.
• Resistance Bands: These can provide varying levels of resistance and are great for home workouts.

3. Flexibility and Balance

Incorporating flexibility and balance exercises can improve overall fitness and reduce the risk of injury. Consider:

• Yoga: Enhances flexibility, balance, and strength while reducing stress.
• Pilates: Focuses on core strength, flexibility, and overall body conditioning.
• Stretching: Regular stretching can improve flexibility and help with muscle recovery.

Other exercise tips:

1. Use a fitness tracker to keep track of calories burnt, steps, heart rate, and other such parameters. It might not be accurate but accurate enough to give a rough idea.
2. Join a GYM to get yourself more facilities to help weight loss. A personal trainer would be even better.
3. Don’t over-train your muscles rest when your body says. This would also prevent injuries.
4. Regular exercise is key. Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.

Routine

Your daily routine throughout this journey plays a pivotal role because you can achieve discipline only by setting a routine and following it.

1. Morning

• Exercise: 30 minutes of cardio (e.g., jogging or brisk walking)
• Eat high protein breakfast
• Practice mindfulness
• Mid-Morning Snack: e.g., A piece of fruit or a small handful of almonds

2. Afternoon

• Exercise: 15 minutes of strength training (e.g., bodyweight exercises)
• HIIT session
• Mindful break or stretching
• Take a brisk walk or jog for 20-30 minutes outdoors or on a treadmill.

3. Dinner

• Eat dinner according to the mentioned diet g., Baked salmon, quinoa, and steamed broccoli

4. Evening

• Relaxation: 15-20 minutes of yoga or stretching
• Snack: e.g., A small bowl of mixed berries

Conclusion

In conclusion, weight loss is a process that requires a high motivation level and persistence. By focusing on these elements and making gradual, sustainable changes, you can achieve your weight loss goals and improve your overall health. Always remember that the journey is as important as the destination so try to be patient and committed to the journey and you must achieve your goal.