This differs broadly from person to person, but in general there is no escaping regular exercise and healthy eating if you want to lose weight healthily. If you need specific guidelines, you should visit a dietician, who can create an accurate deficit in your daily eating plan to guarantee weight-loss.
General Rules of Healthy Eating
Protein: Every living cell in our bodies contains protein. We need protein to maintain our muscles, our bones and skin. Meat, beans, nuts, dairy products and certain grains all provide essential proteins. Adults need approximately 0.8g of protein per kilogram of your ideal body weight.
Carbohydrates: Our bodies use carbohydrates as a primary source of energy, used for processes in your cells, tissues and organs. Taking in enough carbohydrates is crucial, as it allows your protein to be spared for the building and repairing of tissue. 45 to 65 percent of your daily intake should come from healthy carbohydrates.
Fat: Fats often get a bad rap, when in reality they are essential for optimum health. We just need to include the right ones. Steer clear from saturated and trans fats, which will raise your cholesterol and increase your chances of heart disease, obesity and type 2 diabetes. The healthy kinds of fats we can eat are monounsaturated and polyunsaturated, which are vital for healthy skin, nails and hair, and will promote a healthier heart. 15-25 percent of your daily intake should be made up of these healthy fats.
Fruit and Vegetables: Many of the vitamins and minerals our bodies need come from fresh fruit and vegetables. The recommended intake is roughly 5 portions a day, with vegetables preferably making up more than half of this quota.
5 Tips for Smart Training
In general, you need to be practising over an hour of cardio a week, and 2-3 strength training sessions a week of at least 30 minutes each. Here’s how to make the most of that time.
1.) Incorporate interval training
Varied and explosive movements stimulate your body’s repair cycle effectively for higher calorie burns and improved fitness.
2.) Practise compound movements
They are responsible for greater calorie burns during sessions as well as increasing lean muscle tissue at a greater rate, meaning a faster metabolism overall.
3.) Keep it interesting
The same routine delivers the same results. You need to vary your programme often to challenge your body and prevent boredom, and also to stave off weight loss plateaus.
4.) Consistency
Fitness is a priority no matter the circumstances. Never do nothing. "Do what you can with what you’ve got, from where you are”.
5.) Push the weights
Strength training is critical for long-term toning and health benefits. More lean muscles means a faster metabolism.
