What Are The Two Best Ways To Lose Weight?
You know the drill and pain when it comes to losing weight- consume fewer calories, burn more calories.
However, you also know that most prompt weight loss plans and fad diets do not work as promised. So what is the best way to lose weight?
Well, here are the 2 most indispensable things that you can consider to shed those extra pounds.
1) Intermittent Fasting
This is one of the most effective ways to lose overall body weight. There is a wide array of intermittent fasting regimens you can pick from, and you may also want to experiment to see which one best fits your disposition and personal situation.
However, to achieve the best results, it is recommended to restrict your everyday eating to a particular window of time, for instance a window of 10 hours or less.
This implies absolutely no intake of calories during your fasting window. You can have coffee, water, and tea but no sugar or milk added.
Although this is one of the most easiest fasting regimens to comply with, yet it is extremely combative, and of course, imperative for successful weight loss.
However, this does not have to be your permanent eating regimen. Once your weight becomes normal and your insulin improves, you can begin eating more frequently again.
For this, you will also have to restore your body’s ability to burn fuel or fat. This is also the key to sustained weight management.
In addition to this, once your body has adapted to this type of regimen, your sugar cravings will alleviate, and even if you begin eating more frequently, you are far less likely to indulge in sweet junk.
2) High Intensity Workouts
This approach has shown to burn more fat and calories in much less time. This technique gives you hundred percent, all-out effort through prompt, intense bursts of workout, followed by short, active, recovery periods.
This kind of workout keeps your heart rate up and helps you to lose pounds promptly. It helps you to lose weight in the following ways.
a) It Produces Genetic Changes That Boost Fat Loss
A study published in Cell Metabolism, showed that when inactive and healthy people exercise briefly yet vigorously, it produces an instant change in their DNA- some of which particularly promotes fat loss.
These intense exercises basically cause chemical and structural changes to the DNA molecules within the muscles, and this activation leads to the generic re-establishing of muscle for strength.
However, other genes affected by these exercises are fundamentally involved in fat metabolism. This study also suggests that when you perform high intensity workouts, your body instantly experiences genetic activation that augments the production of fat-busting proteins.
b) Improvements In Glucose Tolerance
In a study, 300 fat people were divided into 3 groups, that exercised five times in one week, performing either:
# Low amounts of low intensity workouts (30 minutes per session)
# High amounts of low intensity workouts (one hour session)
# High amounts of high intensity workouts (40 minutes per session)
Another group was included, that did not exercise at all. At the end of six months, it was noticed that all the three groups saw similar reductions in waist circumference and weight.
On the whole, all those who worked out had lost approximately 6 percent of their weight at the end of this study.
However, all those who worked out at high intensity had an approximately 9 percent improvement in their glucose tolerance.
c) Eliminate Drivers Of Obesity
If you wish to lose weight, you have to avoid refined sugars and processed foods. These foods actually break down in a way that leads to metabolic dysfunction.
So the most important thing to bring attention to is the fact that these foods are worse from a metabolic point of view and needs to be eliminated from the diet completely.
Intermittent Fasting, Diet And High Intensity Workout Can Actually Help You Lose Weight And Keep It Off
To summarize, if you are leptin or insulin resistant, have high blood pressure, heart disease, diabetes, or are obese, it is recommended to limit your total fructose or sugar intake to 15 grams in a day, until your insulin resistance has resolved, Also remember that all kinds of processed foods are the number one source of hidden sugar or fructose, and therefore, the simplest way to achieve your weight loss goals is to knock out all the processed foods from your diet.
Next, incorporate some high intensity workouts in your daily routine. Bring these simple lifestyle changes and see for yourself!