How to lose weight

A lot of people who are overweight or obese and want to lose their extra weight. Obesity is a disease that affects the body as well as physical and mental aspects. The number of people who are becoming obese is growing at a rapid rate. Obesity has become so common in today's society. But many people do not know about it and also they have no idea on how to get rid of obesity.

1. Obesity
2. Obesity may occur when fat accumulates in your body with no apparent reason for that. It can be caused by too much consumption of the unhealthy foods like chips, soda and burgers. If you eat these, your health condition will take a very serious toll. So, if you want to reduce or lose your weight, first check your body composition (skin fat, body fat percentage) and then go for the exercises. Exercises are one of the effective ways to lose belly fat. You may need some physical training that can make your body stronger through it. Try to do resistance exercise and try to complete 30-minutes during each of the day regularly. When you are exercising, make sure you drink water with every exercise. Also, you can use an energy drinks for any forms of physical exercise. Take a few minutes after each exercise. And you need to cut down on sugar intake, which is one of the most damaging part of eating junk food.
3. Control of obesity

It is important that you keep a track of what you eat which is keeping you under the control of obesity. This helps you when you start working out or doing cardio. This keeps you motivated and helps you complete the workouts and also improves blood circulation. Do not let your weight gain up because that will cause more harm than good. Weight loss does not happen overnight but it takes consistent effort and hard work and it will start showing results within no time. Keep on following the fitness routine. Don’t starve yourselves while doing the exercise. Workout until your heart grows and then get back to doing it again. That’s all you need to lose your weight.

1. A person should follow this plan:

1. Work out at least 3 times per week.
2. Exercise on 10 minutes with intervals, 30 minutes, and one hour.
3. Do resistance training four to five days weekly. Resistance training involves using heavier weights and/or moving the body in different directions. Examples of the movements include squats, bench presses, dead lifts, leg kicks and lunges, and pushups. Resistance training helps burn calories and it also boosts your metabolism.
4. Eat 5 portions of fruits and vegetables (or green leafy vegetables like spinach, kale, cabbage, lettuce, tomatoes, mushrooms, and sweet potatoes). Consume 2 cups of blueberries, blackberries, grapes, low-fat yogurt, apples, and watermelon. Make sure that you avoid excessive amount of carbs such as sodas and energy drinks. Consume them in moderation. Add them in salads for example.
5. Drink 2 to 4 glasses of warm water each day.
6. Consume fresh or frozen fruits and vegetables.
7. Make sure that you don’t drink alcohol while doing workout. Drink a couple of glasses of flavored water and consume other healthy drinks. Remember that it is also essential to maintain a balanced diet. Ensure that you don’t skip meals because this will lead to feeling lethargic.
8. The second thing is to stick with the right routine that you have followed before. In order to build muscle mass, you should train both sides of the body. As you start gaining muscle mass, don't forget to continue with your daily routine. Exercise at least 7 days a week, do at least one activity each day of the week. One way of getting into shape is changing your nutrition. Eat nutritious, protein-containing foods such as salmon, chicken breast, turkey breast, chicken fries, beef steak, baked cheese, eggs, peanut butter, whole grain bread etc. Consume a high-protein breakfast. For example, add two eggs, one portion of lean ground beef, one egg, and some spinach to a bowl of oatmeal. After breakfast, choose a smoothie and add some spinach to it. Add a half cup of avocado, two tablespoons of strawberries, a spoon of yogurt and 1-2 bananas too. Later in the day, add some veggies of bell peppers, broccoli, carrots, red pepper and celery and a cup of oatmeal. By doing these small changes in your diet, you'll soon begin noticing change in weight and your physique looks great! Do that until you notice slight growth. Don’t stop just to stop training, you need to consistently try new things daily and be disciplined enough to follow the same stuff!
9. Many people are unaware of how to lose weight. Many people think that eating a specific type of food is better than another. However, it doesn't matter whether you are going to starve yourself or go overboard on any food that may be considered unhealthy and do only anything for the sake of having a balanced diet. In order to lose a certain quantity of weight, a proper diet is something you need which includes the following items: protein, carbohydrates, fats, calcium, vitamin D and supplements. These are what you should look for in your breakfast, breakfast, lunch, snack and dinner.
10. You have to work out a regular morning routine that incorporates all that you need to get your body ready for the workouts. A minimum of 2 hours must be used during the day. Your metabolism works in only 30 minutes and doesn’t work if you work out only in 45 minutes or less. There is no point in skipping this portion because you lose your balance. During the day, you must do a minimum of 20 minutes of vigorous activity. This could be running in place or any other form, you can do even heavy lifting for fun. While you're doing the training, you cannot perform any activities of aerobic exercises. Always remember to stay hydrated and the correct amount of carbs to stay away from any energy drinks that might ruin your mood.

 

1. Exercising regularly will help boost your metabolism and increase the percentage of adipose tissue that burns calories. Because this is a result of metabolic function, your body tends to metabolize more fat than muscle mass.
2. What are muscles? Muscles are the body's main source of energy. They contain all the fuel that your body needs to run it efficiently. It is called oxygen because it is made of oxygen and stored in the skeletal muscle. Each muscle contains 50 percent of body fat and makes up 25% of total body body fat. So, a high percentage of fat is located in the musculature of a human being. Muscle cells are used as a storage place for glucose and glycogen.
3. Your body is made up of 60 percent water but we cannot live without water. Water needs to be hydrating and also hygienic. Hygienic water should come from filtered tap water provided via a water filtration system. Unhygienic water can also be obtained from the bottled water in restaurants or from your local store. An average person can digest 8–8 ounces of water. This is why water should be available and why everyone ought to drink it daily.
4. Water can also improve digestion and prevent constipation. Constipation is often brought about by poor hygiene, inflammation of the colon, laxative drugs, poor digestive system, an improper diet and an overactive bladder. Improper bowel habits leads to increased hunger and overeating. You should consider adding hygienic drinking water to your diet.
5. It is recommended that all men should drink water in the morning. This is especially true for those who go to the gym and then get back home to prepare for the day. Women should also drink the same water. Drinking this water throughout the day and getting fresh water helps with water retention which then helps the body retain more water than the other parts of the metabolism.
6. It can also act as an electrolyte and thus prevents blood pressure fluctuations. With proper hydration, electrolytes like sodium chloride should be avoided. Electrolytes like sodium chloride can cause dehydration and also lead to headaches and fatigue. Keeping a bottle of water with electrolytes like salt, potassium chloride and magnesium chloride can cause dizziness and lightheadedness.
7. It is also recommended that the women should drink 6–7 cups of water throughout the day which is about 2-3 cups more than the men do. This is what can affect our metabolism and the way we metabolize energy. Instead of drinking water, you can also bring a glass of lemon juice instead. Lemon is a natural detoxifier and it also lowers bad LDL cholesterol levels. This can also help eliminate toxins from the liver.
8. A single unit increase in BMI (body mass index) of between 17.5-24 kg/m2 increases the risk of contracting cardiovascular diseases by 18 times in males. In females, such conditions such as high blood pressure, type 2 diabetes mellitus, and obesity are associated with a 22 times higher risk.
9. Weight training and resistance training are not the same but they both require similar amounts of work. Therefore, if you want to lose weight fast, you have to increase your weights. Only doing the basic bodybuilding exercises will not work effectively, your body will always give you excuses about injuries and muscle strain. Do not get discouraged! First off, you need the motivation and the self-confidence. Then with consistent practice, you will notice your body look and feel better. Eventually, you will be able to perform the desired tasks with ease.
10. Some key points to look for in the gym:
11. Muscle building exercises should be performed for at least 10 minutes per session to ensure maximum muscle contraction.
12. There is an intense focus on core strength exercises when performing a Body Building Fitness program.
13. Do your routines a week apart and do only the simple exercises as possible. If it's not in the form of dumbbells, you can use a weighted vase or heavy bar