The truth is, if you eat well and exercise frequently you will see results within just a few short weeks. It really is that simple. Don’t believe us? Read on to find out how a healthy diet and structured exercise program can help you get the body of your dreams.
Boost your metabolism
Metabolism is a term used to describe a collection of chemical reactions that convert our food into energy. Whilst some are gifted with a fast metabolism, others are not so lucky. Thankfully, you don’t have to rely on your genes if you want a faster metabolism. You can boost it with both diet and exercise.
Exercise: Ramp up the intensity of your workout in 30-second intervals. Regular bursts of intense exercise will increase your oxygen consumption and make your mitochondria, the cell’s power producers, burn more energy.
Try adding some metabolism-boosting foods into your diet. Green tea, coffee, water, chili peppers, turmeric, whole grains, lean meats and other protein sources have all been proven to naturally boost the metabolism.
Gradually reduce calorie intake
When trying to lose weight, it can be all too tempting to restrict your diet and cut down your daily calorie intake dramatically. Calories have long been labelled as the enemy – a number that needs to be monitored and regulated vigorously if you desire a slender frame. This misconception has led the way to the 1,500, 1,200 and even 1,000 calorie fad diets, which starve the body and can lead to severe malnutrition.
The human body best responds to gradual change, so try reducing your calorie intake slowly. Remember, if you are also exercising, you will need to consume more calories to help sustain energy levels.
Exercise should not feel like a chore. Something that you dread and have to force yourself to do. If it does, you will likely give up after a month or two. The gym is not for everyone, so find a physical activity that you enjoy doing. Join a local sports team, try a dance class, visit your local swimming pool, or simply find a long trail to walk each day.
Lift WeightsStudies have shown that when combined with a healthy diet and cardio exercise, weight/resistance training can help yield better weight loss results, faster. When practiced safely, resistance training will cause the muscles to tear. This is why you typically feel achy the day following a workout. In an effort to repair and strengthen the muscles, your body will then operate your metabolism at a heightened pace for upwards of 36 hours after your initial workout.
Don’t Weigh Yourself
Sounds counter-intuitive, doesn’t it? However, feeling disheartened by the number on the scales each week is one of the leading reasons people give up on their diets. Standard household scales cannot differentiate between weight loss and fat loss. This proves to be particularly problematic if you have been working out. Muscle weighs more than fat, so simply weighing yourself does not provide an accurate representation of your progress. As an alternative, try measuring your arms, bust, waist, hips and thighs each month.
Written by Samantha Allaker.