The basic plan for a beginner’s weight loss should be uncomplicated so that someone who’s approaching weight loss for the first time can stay focused and motivated all the time through it. I am sharing the 5 best weight loss tips to you all that have worked for my body.
How Can a Beginner Start Losing Weight?
Like I’ve mentioned above, a beginner should start losing weight by taking small yet effective goals. Firstly, the person should be aware of how much weight he or she needs to lose.
One can search online for the BMI (Body Mass Index) Calculator, which is a tool for diagnosing the body fatness and overall health of individuals.
To check your BMI, you need to type in your body weight and height and leave the rest to the calculator. It will show you whether you are underweight, normal weight, overweight or obese.
Only if it shows you that you are overweight or obese, you should start prepping. This is how I came to know that if I lose about 40 pounds, my BMI will be 21.5, which is perfect.
Once you’ve calculated your BMI, you need to set short-term goals. For me, losing 40 pounds seemed like a nightmare. But, as I planned initially to lose 12 pounds in two months, it worked wonderfully. Then, I divided the rest into four months, which made me meet my target easily.
Similarly, if you need to lose about 60 pounds, you can divide it into 10 pounds for six months.
How can I Lose Weight Naturally?
Losing weight naturally may seem like a myth but believe me, it works. Though the process might be more stressful because you have to do a lot of hard work, no one can deny that it’s the safest way to lose weight. So, to begin with, you need to make a meal plan that you can stick to.
Since you’re following a natural method, eating home-cooked meals over packed meals is a better idea. However, you can consider taking some natural supplements that are available online.
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When it comes to the workout regime, you need to start with a minimum number of exercises at the beginning. If exercise is a new thing to you, initiate by doing it for 10 minutes daily in the first week. Then, you can double the time next week.
Once your body is able to tolerate this amount of daily dozen, you can dedicate 1 hour to it. You can also divide the schedule into morning and evening sessions of 30 minutes.
Drinking plenty of water, ensuring a good night’s sleep, and maintaining an overall healthy lifestyle should be the rest of your plans.
Which Exercises Burn Fats Fastest?
Here are a few exercises that can help you to burn fats fast:
- Walking: One of the best exercises to keep yourself fit, walking can help you reduce your body fats faster.
- Running: An excellent workout for the whole body, running can help you to melt your stress away and lose a considerable amount of fat.
- Cycling: This exercise is perfect for toning the muscles of your abs, legs, and arms.
- Swimming: It is another great exercise that keeps you flexible and helps you to work on your entire body.
- Weight Training: There are plenty of weight training exercises with or without additional equipment.
- Pilates: A new kid on the block, pilates is a group of low-impact exercises with high benefits.
- Yoga: The slow movements of yoga make you flexible, agile, and stronger from within.
How Can I Trick My Body into Losing Weight Faster?
Keeping yourself motivated throughout your weight loss regime is one of the trickiest tasks. However, you can ace it when you know the needs of your goals. Music works really well for me while I exercise every day and I’m sure it can inspire you too during performances.
Drinking plenty of water is also essential because it keeps you hydrated and active. Also, some common mistakes you should avoid are skipping meals, overestimating the calorie-burning capacity, not eating enough protein and fiber.
What are the Complications of Weight Loss?
Well, if you follow the best online journals on weight loss and a natural method, the chances of complications are negligible. However, some weight loss complications that I must be aware of are constipation, headache, weakness, fatigue, loss of muscles, and nutritional deficiencies.
‘Now, if you observe closely all these problems, you will understand that all of these happen due to one mistake: a wrong diet. Hence, as long as you follow a healthy diet, these complications will be at bay for sure.
Here is an amazing video revealing great weight loss tips for beginners:
5 Weight Loss Tips for Beginners
Now, I will share the 5 weight loss tips with you all that are universal. I mean these formulas work for every adult because these are the most basic things that a human being requires.
Just like we need food, sleep, and hygiene in our daily lives, we also need these things. So, without any further delay, let me introduce you to my basic weight loss initiatives:
- Never Skip your Breakfast
The first meal of your day is quite important because it provides you with the fuel that keeps you active for the entire day. Unfortunately, a common myth that we’ve been believing is that not eating breakfast can help us lose weight.
Actually, it does just the opposite. It makes you feel more hungry, drops your energy levels during exercises, and also makes you feel bloated all the time.
The science behind eating breakfast is that the whole night during sleep your stomach digests the meals very slowly that you’ve eaten the day before. In the morning, your stomach gets empty and the prolonged gap produces gastrin-releasing peptide (GRP).
Though the release of this enzyme is natural only, an excess release can lead to gastric ulcers if you stay on an empty stomach for long by skipping your breakfast daily.
Now you’re wondering how skipping breakfast doesn’t promote weight loss and instead leads to weight gain. As you skip your breakfast, your body functions to lower the preservation of fuel. As a result, it lowers your metabolism.
Since metabolism is directly associated with calorie burn, you end up burning a low amount of calories that you gain from your daily meals. That’s why it’s important to eat breakfast daily while on a weight-loss mission.
- Follow a Weight Loss Diet
You can make your weight loss meals chart easily when you know which foods to eat and which ones to avoid. As a general rule, a balanced diet is what an individual with normal weight should follow. It refers to eating 15 percent of protein, 75 percent of carbohydrates, and 10 percent of healthy fats.
It also includes essential vitamins, minerals, and water. However, when you are following a weight loss diet, you need to cut down on your carbs to 40 percent, increase your protein to 35 percent, and fats to 25 percent.
In such a diet, you will get most of the energy from healthy fats instead of carbs. Protein, being the premier nutrient, will help you sustain and gain muscle mass during this diet.
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To prepare your diet, you need to first know how many calories you need in a day. Someone with normal weight should have 1500-2000 calories a day if she is a female and 2000-2500 calories a day if he’s a male.
Now, in a weight loss diet, the daily calorie intake should be 500-600 calories less than the usual diet. Age, gender, and height play significant roles in determining the same. Now, suppose you need 1500 calories a day.
All you have to do is distribute the number into protein, carbs, and fat into the above ratio. Then, you need to include meals that fulfill the nutrient needs properly.
Here are a few tips I would like to share on the weight loss diet:
- Pulses, meat, seafood, eggs, soybeans, tofu, milk, dairy products are foods high in protein.
- Cereals, potatoes, canned foods, soda, and sugar are high in carbs that you should reduce.
- Olive, peanut, almonds, hazelnuts, avocados, sesame seeds are sources of low cholesterol, good fat.
- All fruits and vegetables are sources of vitamins and minerals.
- You should plan your meals a day or a week ahead so that you can bring them to your pantry.
- You need to eat small portions of meals every two-three hours.
- Drink at least 2 liters of fluids (water, juices, soups) every day.
- Replace junk foods and unhealthy snacks with granola bars, yogurt, chickpeas, and other healthy snacks.
- Replace alcohol, soda, and canned juices with green tea, fresh-cut fruits, and homemade juices.
- Pack your meals before you leave for work.
- Workout on a Daily Basis
It’s essential to make a workout plan if you want to see the best results. I have already mentioned some good weight loss exercises above that you can try. However, it’s not possible to try all of them and hence, try the ones that you have access to and you are comfortable doing. A water bottle, a yoga mat, a music resource, a watch, and a first aid box are some basic equipment that you need to keep handy during exercise.
- Maintain your Sleep Cycle
Sleep is very important for our cognitive health but did you know that it can also promote weight loss?
When you ensure a good night’s sleep, you feel less urge for snacking and are motivated all the time to maintain a healthy lifestyle. Sticking to the same sleeping hour is more advantageous as it helps you to maintain your body’s internal clock.
- Change your Commute
Though you need your car and other commutes to travel long distances, try walking if the distance is short. You can also consider parking your car a few yards away from your destination and walking to cover the rest.
I hope my tips will work for you just the way they have worked for me. However, if you follow all the tips above and still see no changes, you can consider consulting your physicist or a nutritionist. Also, make sure that you don’t devour an excess amount of cheesy bites on cheat days.