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Outdoor activities for weight loss
In Weight loss

Outdoor Activities for Weight Loss & Muscle Gain

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Engaging in outdoor activities is fun and helps to keep you energized to reach your fitness goals, whether you want to lose extra weight or grow stronger muscles.

In this article, we’ll explore the best 5 outdoor fitness: outdoor activities for weight loss and building muscles.

Outdoor Activities for Weight Loss:

Running and Jogging

Outdoor activities for weight loss


Running is the most helpful way to get in shape and build endurance. Running for at least 30 minutes a day helps burn the maximum number of calories.

In a study, running 1 kilometer on a treadmill burned 33 calories, while running 1 kilometer on the ground burned 35 calories.1

Health Benefits of Running

  1. Boost metabolism
  2. Burn extra calories
  3. Build strong bones
  4. Improve mood

Cycling

Outdoor activities for weight loss

Cycling is a low-impact cardiovascular exercise that helps in building strength and endurance. Additionally, cycling can improve both physical and mental health, and aid in preventing various cardiovascular diseases.

A study suggests that individuals should aim to burn 2000 calories a week through exercise for weight loss. Steady cycling burns approximately 300 calories per hour.2

Health Benefits of Cycling

  1. Boost metabolism
  2. Increase endurance
  3. Helps lose belly fat
  4. Build lower body strength

Swimming

Outdoor activities for weight loss

Swimming is a cardiovascular activity that aids in burning calories and improving cardiovascular wellness.

Swimming engages all parts of the body, including the upper and lower body as well as the core muscles.

A 2015 study shows that women who participated in swimming for 1 hour, 3 times a week, experienced significant reductions in the belly area, and gained flexibility, and strength.

Health Benefits of Swimming

  1. Help lose weight
  2. Increase endurance
  3. Good for bone health
  4. Help you fall asleep faster
  5. Enhanced mood

High-Intensity Interval Training (HIIT)

Outdoor activities for weight loss

HIIT stands for High-intensity interval training. It is a method of exercising quickly and efficiently. HIIT exercises help burn more calories in less time compared to traditional workouts.

For example, consider using a treadmill for running. Begin by sprinting for 30 seconds, and then walk for minutes.

HIIT Exercise

  1. Jumping jacks
  2. Burpees
  3. Mountain climber
  4. Squats
  5. Sprint running

Health Benefits of HIIT

  1. Boost metabolism
  2. Burn more calories
  3. Build muscles

Play Outdoor Games

Outdoor activities for weight loss

Playing outdoor games like tennis, volleyball, and basketball can help you lose weight. Playing these outdoor games helps build stamina and speeds up the heart rate, which is good for cardiovascular health.

Health Benefits of Outdoor Games

  1. Develop coordination
  2. Build endurance
  3. Boost metabolism
  4. Develop bone density

Conclusion

These are the type best outdoor activities for weight loss. For weight loss, choose only two activities in your workout routine and eat less calorie and more protein-rich foods.

Engaging with any two of these activities and help you lose weight and build muscles.

Remember to stay hydrated, eat plenty of protein, and work out 6 times per week.

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Easy Exercises for Beginner
In Fitness

Simple and Effective: 5 Easy Exercises for Beginner Fitness

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Have you ever tried to lose weight or change your diet but now you’re considering starting to exercise? Well, I have just the right article for you on easy exercises for beginners.

If you don’t want to go to the gym or you’re short on time, I have some workouts that are easy to do and can be done in your living room, on the terrace, or anywhere you like.

Starting to exercise is always beneficial for both your mental and physical health. It is also the key to losing weight and maintaining good overall health.

In this article, we will explore some simple indoor and outdoor workouts that are perfect for beginners.

Let’s begin!

Easy Exercises for Beginners – Indoor Workouts

Knee pushups

Easy Exercises for Beginners

This workout routine is simple and suitable for people who are new to exercising. It can be completed quickly by anyone.

Knee pushups are beneficial for strengthening the upper body, including the chest, abs, shoulders, and arms.

Start by doing knee pushups for a day or two, and then progress to doing toe pushups.

Benefits of Knee pushups

  • Easy for beginners
  • Improve upper body strength
  • Good for joints

Direction

  • Lie down as if you’re doing push-ups, but instead of being on your toes, be on your knees.
  • Bend your elbows and lower yourself towards the ground.
  • Push your body back up to the starting position.
  • Repeat this exercise up to 12 times.

Plank

Easy Exercises for Beginners

The plank is a very popular exercise that focuses on the muscles in your abdomen and core. Doing the plank for 30 to 60 seconds, three times a day, is enough.

Planking is also good for making your neck, arms, and shoulders stronger because you have to support your own body weight.

When you do the plank correctly, it strengthens various parts of your body including your spine, rhomboids, lats, trapezius, core muscles, quads, glutes, hamstrings, shoulders, and triceps.

If you’re a beginner, it’s recommended to try holding the plank for at least one minute in order to get the benefits of this exercise.

Benefits of plank

  • Strengthens your core
  • Improve flexibility
  • Better metabolism
  • Improves stability and posture
  • Reduce belly fat and makes tummy tight
  • Reduce back pain

Direction

  1. Lie down on your forearms, just like you see in the pictures. Make sure that your body is straight from your head to your feet.
  2. Make sure not to bend your lower back and hips. Stay in this position for at least 30 seconds to 1 minute.
  3. Repeat this exercise at least three times, holding the position for 30 seconds to 1 minute each time.

Note

Avoid doing planks if you have a shoulder injury.

If you’re new to planking, aim for at least 2 minutes. Beginners can start with 1 minute.

Crunches

Easy Exercises for Beginners

Crunches are a simple and well-known exercise for the stomach that beginners can easily do.

When done correctly, crunches work out all the different parts of your core at the same time. Specifically, they target the front muscles (rectus abdominis) and the side muscles (obliques).

Crunches are beneficial for developing strong core muscles, which can improve stability and performance.

Benefits of crunches

  • Provide stability
  • Strengthening your core
  • Build muscles
  • Better performance
  • Do not require gym equipment

Direction

  1. Lie on your back and put your feet on the ground.
  2. Bend your knees and place your hands behind your head.
  3. When you’re going up, remember to breathe out and stay relaxed.
  4. Breathe in as you return to the starting position.
  5. Repeat this exercise at least 12 times, doing it four times in total.

Note

The most effective workout for developing core muscles for people who are just starting out.

Chair workout

Chair workouts are a simple form of exercise for people who are new to working out. You can do many different exercises using a chair to help you.

Chair exercise like

  • Chair push-ups
  • Chair squats
  • Tricep dips
  • Seated leg raises

Benefits of chairs exercises

  • Increased confidence and self-esteem
  • Increased circulation
  • Improve posture and balance
  • Increased coordination
  • Increased flexibility and strength

Note

Get a strong chair and spend 10-15 minutes doing each exercise to enjoy the advantages.

Dancing

Dancing is a simple and effective way to stay fit and lose weight.

Just 20 minutes of dancing can bring you numerous benefits and make you happy.

If you don’t feel like exercising, try putting on your favorite songs and dancing along with your favorite people.

Benefits of dancing

  • Lose weight or maintain weight
  • Improved health of your heart and lungs.
  • Better coordination, agility, and flexibility.
  • Increased strength, and overall stamina.
  • Improved cardiovascular fitness.
  • Improved strength and tone of your muscles.

Note

Dancing sessions that last for 30 minutes are excellent for managing weight. Dancing can make us feel happier, more confident, and lighter, among other benefits.

Read more: Indoor exercises.

Easy Exercise for Beginners – Outdoor Workouts

Riding Bicycle

Many people enjoy riding bicycles as their favorite outdoor exercise.

Cycling is a great way to lose weight and maintain good health.

Riding a bicycle has positive effects on our ability to burn fat, our body’s basic metabolic rate, and our muscle mass.

When you pedal up and down while cycling, you encounter resistance that helps in building muscle.

Benefits of Riding Bicycle

  • Leg strength
  • Good for beginners
  • Improve mental health
  • Positive start to a morning
  • Help weight loss and maintain weight

Note

Starting your day by riding a bicycle in the morning can be a wonderful way to begin. It helps you feel relaxed, happier and improves your mental health.

Running

Easy Exercises for Beginners

Doing 5-10 minutes of cardiovascular exercise every day can have a big impact on both your physical and mental well-being.

Running can help strengthen and tone your lower body, including your buttocks and more.

Running helps improve the muscles in your thighs (quadriceps), the back of your thighs (hamstrings), your calves, and your buttocks (glutes).

Benefits of running

  • Improve cardiovascular fitness
  • Burn fat more effectively
  • Build strong muscle
  • Finest Stress Reliever
  • Boost your Confidence and Self-esteem
  • Muscular your legs
  • Help you to be an Athleticism
  • Reduce the risk of cancer
  • Help you sleep better
  • Read more benefits of running

Note

Running is the best type of exercise.

Running has many advantages for your body and mind. And all of these advantages come together to give you an extra bonus, which is a longer lifespan.

Summary

Try these easy exercises regularly to get the most out of them and aim to be consistent.

The more you stick to both indoor and outdoor activities, the healthier you will become.

Start with these exercises and then challenge yourself to do more. Consider going to the gym and lifting heavier weights.

Being fit brings many advantages such as improved health, and more.

Good fitness comes with lots of benefits like

  • Makes us attractive
  • Build our confidence
  • Maximum life expectancy
  • Weight loss
  • Good mental health
  • It gives you the power to be calm in every situation
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Chocolate-Peanut Butter Protein Shake
In Supplements

The Ultimate Sweet Treat for Fitness Enthusiasts: Chocolate-Peanut Butter Protein Shake

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A Chocolate-Peanut Butter Protein Shake is a delicious and nutritious beverage that can be enjoyed as a pre-workout boost or a post-workout recovery drink.

Here’s a simple recipe to make Chocolate-Peanut Butter Protein Shake:

Chocolate-Peanut Butter Protein Shake

Ingredients:

  • 1 scoop of chocolate protein powder
  • 1 tablespoon of peanut butter
  • 1 cup of milk (dairy or plant-based)
  • 1 cup of oats
  • Ice cubes (optional)
  • Sweetener of your choice (optional)
Chocolate Protein Shake

Instructions:

  1. In a blender, add the chocolate protein powder, peanut butter, oats, and milk.
  2. Blend on high speed until all the ingredients are well combined and the mixture is smooth.
  3. If desired, add ice cubes to make the shake colder and thicker.
Nutrition Facts:

Calories - 294
Protein - 34g
Carbs - 26g
Fat - 6g

Benefits of Chocolate Peanut Butter Shake

A Chocolate Protein and Peanut Butter Shake offers a variety of benefits for your health. Here are some of the benefits of this delicious shake:

  1. Protein-Rich Source: Protein is essential for muscle repair and growth, making it beneficial for post-workout recovery.
  2. Muscle Recovery: This shake provides essential amino acids to support muscle recovery. Instant muscle recovery helps reduce muscle soreness and faster healing.
  3. Nutrient Boost: Peanut butter in a shake adds essential nutrients such as healthy fats, fiber, vitamins, and minerals to the shake. This also provides energy for a long time.
  4. Lose Weight: Protein and healthy fats from peanut butter help increase feelings of fullness and reduce cravings. This is beneficial for weight management or weight loss by helping to control appetite and prevent overeating.
  5. Build Muscles: Protein is essential for muscle protein synthesis, which is building new muscle tissue.

Chocolate-Peanut Butter Protein Shake for Weight Loss

In order to lose weight, chocolate protein, and peanut butter can be calorie-dense.

To ensure weight loss, it’s crucial to be mindful of your overall calorie intake. Calculate your daily calorie needs based on your goals and ensure the combination of chocolate protein and peanut butter fits within your allotted calories.

Drinking a chocolate protein and peanut butter shake can be a beneficial addition to your diet when aiming to build muscles.

While the shake can provide valuable nutrients and support muscle recovery, limiting its consumption to around 2 times a week is recommended.

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food to avoid for weight loss
In Nutrition

Foods that Should be Avoided Completely when Losing Weight

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Thinking about why you do not lose an inch of your belly fat even after you hit the gym on regular basis?

Here is the answer, the foods we eat tend to play a vital role in our health.

Foods like eggs, chicken, yogurt, olive oil, or healthy fats can help you with weight loss. On the other hand, foods that are highly processed & refined carbs accumulate fat and badly affect our health by rapidly spikes in blood sugar levels.

A healthy weight-loss needs consideration of below three pointers:

  1. Foods – What you eat is 70% matters in losing weight.
  2. Cardio, strength training – Physical activeness plays a vital role in terms of weight loss.
  3. Sleep – A quality sleep for 8-9 hours a day is good for weight loss.

In this article, I come up with the obnoxious foods which lead you to obesity and hazardous diseases.

Let’s get started,

Types of Foods to Avoid for Weight Loss

1. Refined Carbs

Losing weight so passionately and munching refined carbs is the worst you are doing to yourself.

Refined carbs like pasta, burger, pizza dough, white flour, and cereals are undoubtedly satisfying, but these kinds of carbs can lead to obesity, high blood pressure, and a rise in insulin levels.

While losing weight, try not to eat refined carbs and make a step toward unrefined carbs such as:

foods to avoid for weight loss

List of refined carbs

  1. Sweetened yogurt
  2. Cereals
  3. Chips and wafers
  4. Pizza, pasta, burger, fries
  5. White rice, white
  6. Chocolate milk, flavored milk, or juice

List of unrefined carbs

  1. Lentils, peas, soybeans, kidney beans
  2. Walnuts, cashews. almond
  3. Brocolli, onions, spinach, cauliflower
  4. Oranges, peaches, apples, banana
  5. Oatmeal, brown rice, multigrain bread

Also Read: What are Refined Carbs?

2. Sugar drink – Foods to Avoid for Weight Loss

Sugary drinks such as soda, sweetened coffee, and so on are the drinks that make no sense to consume while losing weight (even when you don’t).

These drinks are packed with hundreds of calories which might lead to diseases. Sugary drinks are directly associated with terrible health consequences such as

  1. Unwanted weight gain
  2. High blood sugar levels
  3. The rise in heart-related problems
  4. Inflammation

Below are the quick swaps from sugary drinks to healthy weight loss drinks:

foods to avoid for weight loss

Types of sugary drinks

  1. Soda
  2. Energy drink
  3. Fruit punch
  4. Sweetened powder drink
  5. Tea beverages
  6. Added sugary coffee
  7. Sweetened Water

Healthy swaps

  1. Sparking water
  2. Coconut water
  3. Lemonade water
  4. Maple water
  5. Iced tea
  6. Fruit juice
  7. Sugar-free cola

These are healthy swaps that stand out to be the best.

Sugary-restricted drinks don’t make you anxious or deprived. But helps you move toward healthy living. Try to cut them off, especially while losing weight.

Also Read: 7 Optimal Drinks for Weight Loss | Homemade Special

3. Cakes, Pastries, Donuts – Foods to Avoid for Weight Loss

Cakes, cookies, and donuts are made of refined flour, added sugar, and trans fat.

These kinds of food are incredibly delicious but also incredibly health hazardous.

They contain no nutrients, and no fiber, which means these foods can only fill your appetite just for a few hours.

Highly sweetened foods are linked with so many diseases like

foods to avoid for weight loss
  1. Weight gain
  2. Risk of diabetes
  3. Cause tooth decay
  4. It May affect the immune system
  5. Higher risk of heart disease

Try not to indulge in this kind of food that contain trans fat.

4. Processed Meat

Nobody falls for a big tummy, that’s why you are losing weight, Right?

Suffer from obesity is itself an irritation. However, processed meat is everyone’s favorite food.

Sadly, it does affect various complications on our health and has also been linked with weight gain.

List of processed meat foods to avoid for weight loss:

  1. Hotdogs
  2. Salami
  3. Sausages
  4. Smoked meat
  5. Ham
  6. Beef jerky
  7. Bacon

These types of meat are harmful when losing weight. Try to avoid processed meat whenever possible to prevent gaining weight.

foods to avoid for weight loss

5. Sweetened Breakfast Cereal – Foods to Avoid for Weight Loss

In today’s lifestyle, everybody wants to be fit and healthy, but many of us are still stuck with biceps and belly.

Sweetened breakfast including cereal is probably not a good option for you as it is high in sugar content, eating up more sugar will result in gaining more weight.

There are some cons of consuming sweetened cereal

  • Loaded with refined carbs
  • Included GMO ingredient causes allergies and digestive problems
  • No weight loss
foods to avoid for weight loss

Sweet breakfast cereals make it hard for you to accomplish weight loss. Avoid eating high sugar content foods.

6. Beer

Drinking once in a while with your friends is different.

A pitcher of beer is about to have 150+ calories – and if you drank several of it, you surely had a maximum of calories than your BMI.

Try not to drink while losing weight.

Sadly, here are some of the cons which might affect your health.

  • Damages liver
  • Bad for your heart
  • Early memory loss
  • Affects immune system
  • Risk of cancers (heart, throat, and heart)

Suggested Reads: Beer Disadvantages

7. Baked food – Foods to Avoid for Weight Loss

The process of baked food is fascinating, and we all love the flavors of baked food. The aroma of any baked food is very delicious.

But everything we eat lusciously is not every time healthy although when trying to lose weight try not to consume baked food as it is not worth eating.

Here are some facts to avoid, before eating the baked food

  • Deleterious cholesterol
  • Increases risk of heart disease and diabetes
  • It contains refined flour and sugar
  • Low nutrition
  • No fiber

Avoid the packed food items.

8. Unhealthy snacks

Unhealthy snacks come under junk foods that we usually consume whenever we want to eat something tasty and quench our hunger.

These snacks make you and your brain function weak, and due to high levels of cholesterol and trans fat, it makes you fat and lets your unwanted belly comes out.

Here are some reasons to avoid unhealthy snacks

  • Increase the obesity
  • Digestion problems
  • Memory loss
  • Upsurge blood sugar level
  • Affects skin

Snacks are mostly made with refined oil and have unwanted salt that emphasizes weight gain.

Final Verdict

These are the worst foods to avoid for weight loss.

Do not eat these foods when trying to lose weight, and add a daily exercise routine for about 45 minutes to lose weight more efficiently.

One more thing, eating fewer calories than you burn is the most desired way to get in shape.

Also Read: The Ten Most Important Foods That Burn Fat Like Crazy

Thank you

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Intermittment fasting for weight loss
In Weight loss

Intermittent Fasting For Weight Loss | The Popular 16/8, 5:2, Eat Stop Eat Method

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Have you been frustrated from drastic dieting and been tried so many dieting programs for losing weight, but nothing turns out to be positive.

How about, if I tell you a fasting plan can lead you to the desired weight. Yes, you read that right & that is an intermittent fasting plan.

However, some of my lads are still not familiar with intermittent fasting.

Below are a few of the pointers which everyone is thinking about who wants to lose weight by fasting plan.

  • What is intermittent fasting?
  • Type of intermittent fasting for weight loss?
  • The science behind intermittent fasting?
  • Who should do it?
  • Is there any side effect?
  • At what time can I see the benefit?
Intermittent fasting for weight loss

Fasting like intermittent helps boost metabolic health, promotes weight loss, helps in burning more calories, reduces belly fat, and even adds years to your life, intermittent fasting can help you achieve all these.

Here in intermittent fasting for weight loss, I try to explain to you in the most straightforward, most unadorned, and in the most excellent way.

Let’s get started,

What is intermittent fasting?

In simple words, intermittent fasting is not a diet program but it is a fasting plan.

In this fasting plan, you should be restricted to food, and focus more on the time you eat.

Basically, in intermittent fasting, we restrict the food in an allowed time frame.

At first, it is hard to obey any fasting plan, but once you get habitual of the IF plan, this can surely help you in many good ways.

Type of Intermittent Fasting?

I am going to take only those type which is actually in hype:-

  • The 16/8 method
  • The 5:2 IF method
  • Eat stop Eat Method

What is the 16/8 method?

As I said, intermittent fasting limits time.

16:8 fasting means that you will be on fast for straight 16 hours and have 8 hours to eat in 24 hours of a day.

You have 8 hours to eat whatever you want, but I suggest you go with healthy eating.

90% of people choose this type of method against the rest of the two’s.

You can choose 8 hours of food expenditure as per your need in the given time slots:-

  • 11 am – 7 am
  • 12 pm – 8 pm
  • 1 pm – 9 pm

You understand better by the timing slots,

For reference:

You just have had 8 hours for eating your meals, let say if you had your first meal at 11 am then your last meal should be at 7 pm. And after that, you should not eat anything before 11 am of next day. This example covers 8 hours of eating and 16 hours of fasting.

This 16/8 method is quite interesting yet straightforward because you ultimately cover 8 to 10 hours of sleeping in 16 hours of fasting.

Think about rest 6 hours of fasting?

You can drink water, green tea, black coffee, listen to your favorite music or do a physical workout.

What do I eat?

Restricting refined carb or sugary drinks can make an intermittent fasting plan even better.

You follow this fasting plan for losing some weight; if you were eating junk and eating unhealthy for those 8 hours, then this plan may not work for you.

What is the 5:2 IF method?

The second most appealing method, in the 5:2 process, you need to eat as you eat on a typical day for the five days of a week and then reduce calorie eating for two days to 500-600.

It means you can eat 500 – 600 calories in a day and not more than that.

Two days for restricting calories to 500 – 600, but this process does not need to be consecutive, but in this manner:

  • Monday and Saturday
  • Tuesday and Sunday
  • Or it also can be your choice but not consecutive

What to eat in those two low calories restrict days?

You can have water, green tea, black coffee, and also low-calorie food or beverages.

What is Eat Stop Eat method?

Another powerful intermittent fasting method for weight loss is the eat stop eat plan; you usually eat healthily for five days and be fast for one or two days.

It is like a 16/8 method but only for two days a week.

To understand this, let say you had your first meal at 10 am, and then you will be fasting till the next morning by 10 am. This cycle goes for around 24 hours time frame, which is known as the 5:2 IF method.

You can also switch fasting from

  • Breakfast to Breakfast
  • Lunch to Lunch
  • Dinner to Dinner

Suppose it becomes hard for you to fast straight for 24 hours. Try to fast for 16 hours in which sleep is included, and then try to reach for extra hours upwards. 

What to eat?

No solid food for you, only water, black coffee, low-calorie beverages

These three methods are prevalent and very powerful also:-

But, the most preferred method is 16/8, for almost 90% of people are following this method. In the 16/8 practice, you allow your body to consume fewer calories rather than stop at once. Restricting calories may feel impossible at starting, but your body is going to adapt it. And you can easily do this fasting without thinking of quitting.

The science behind in Intermittent Fasting

Researches done on rats, humans, and in a lot of animals related to intermittent fasting and found that:

In rats:- Following things will be found

  1. They lose weight
  2. Improves blood pressure
  3. Controlled blood sugars
  4. Cholesterol improve.

In humans:- Those who follow intermittent fasting

  1. Their body activate fat-burning hormones name called norepinephrine
  2. Increases in human growth hormone (HGH)
  3. Fat reduction
  4. Metabolic rate increases from 3.6 to 14%
  5. Improves Insulin resistance
  6. Improves high cholesterol
  7. Heart health
  8. Prevent type 2 diabetes
  9. Improves high blood pressure and Inflammation
  10. Improves thinking and memory power

Also, studies found that those who follow intermittent fasting lose fat from 3 to 8% in between 3 to 8 weeks. More, they lose belly fat, and their waistline becomes thinner.

Who should do intermittent fasting?

Intermittent fasting is probably for everyone except if you are underweight.

Underweight people do not need to do any of the fastings types.

Side Effect? – Intermittent Fasting For Weight Loss

The possible side effect you may feel is Craving!

But a bunch of the side effect is there, and you need to know

  • Feeling hungry
  • Tried
  • Sleep-deprived
  • Angry
  • Mood Swing

You may encounter many side effects, but when you got habitual with IF, nothing will come between you and your goal.

Intermittent Fasting for weight loss

But, if you are taking medication and suffering from a medical condition, you must consult with the doctor.

Know More: Side effects of intermittent fasting

At which time result will show?

This answer is all up to you how sincerely, delicately you take your diet or how physically active you are throughout the day.

Expert suggests you should follow at least for ten weeks to gain some positive result with proper diet.

Summary

Fasting is not that hard to compare with some of the drastic diets.

Fasting for 16 hours a day does not have to be hard for you when you want to lose weight.

Keto Diet Plan for Beginners, Pros & Cons, List of Foods, and More!

Thank You

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Best way to speed up metabolism
In Weight loss

Rev Up Your Metabolism: Top Strategies for Boosting Fat Burning

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Have you ever wondered why stubborn fat accumulates or why you struggle to lose weight and achieve your weight-loss goals? If so, I have conducted a thorough study with factual information on why you may have faced challenges in reaching your weight loss goals and the best way to speed up metabolism.

The key factor behind all these questions is metabolism.

Understanding metabolism is not difficult; some individuals naturally have a fast metabolism, while many others experience a slower metabolic rate.

Factors such as genes, gender, age, and body size play significant roles in determining metabolic rate.

Fact,

  1. Men tend to burn more calories than women.
  2. After the age of 40, metabolism gets slow.
  3. Obese individuals have slower metabolic rates than slim ones.
  4. Strong genes help develop the growth of body and muscle size which directly affect metabolism.

Let’s understand what actually metabolism is!

What is Metabolism?

We obtain energy from the food we consume through a process called metabolism, which breaks down the food and drink into usable energy.

However, is metabolism truly to blame for weight gain, and what factors are actually responsible for it?

Metabolism is a natural bodily process that not only converts food into energy but also supports essential functions like breathing, muscle and cell repair, and blood circulation.

Weight gain occurs when we consume more calories than we burn, and burn fewer calories than we consume.

Benefits of healthy metabolism

  1. Weight loss
  2. Burn more calories easily
  3. Hard to accumulate fat

In Conclusion, a good metabolic state can help you provide more energy and also assist you with burning more calories.

Best Way to Speed Up Metabolism

1. Water

Best way to speed up metabolism

If you want to lose weight, sugary beverages won’t help, but water can.

In fact, those who drink more water tend to be more successful in achieving their weight loss goals compared to those who consume sugary drinks.

Even mild dehydration can slow down your metabolism, but drinking water is an easy way to support a healthy metabolism.

According to a study, drinking just 10ml of cold water can increase metabolism for about 40 minutes.

Isn’t it a simple and effective way to keep your metabolism high throughout the day by drinking a few glasses of water every now and then?

In order to keep you hydrated

  1. Drink water
  2. Drink unsweetened drinks
  3. Eat water containing fruits

2. Coffee

Best way to speed up metabolism

Undoubtedly, coffee acts as a natural fat burner and metabolism enhancer, which can contribute to weight loss and help maintain it in the long run.3

People who have used coffee as a pre-workout drink are likely familiar with its advantages and benefits.

According to a study, consuming 100 mg of caffeine can raise the metabolic rate by approximately 3-4% for around 150 minutes.4

To minimize calorie intake, refrain from adding sugar or milk to your coffee

3. Eat Protein

Best way to speed up metabolism

Consuming protein-rich foods is the most effective method to enhance metabolism.

Interestingly, our body naturally expends more calories while digesting protein.

A smart approach to eating, such as reducing carbohydrates and prioritizing protein and fiber, can be a highly effective way to improve metabolism.

Including an adequate amount of protein in your diet can result in reduced appetite and feeling fuller for longer, which can prevent overeating and also support a healthy metabolism.

Good Protein Sources like:

  1. Egg
  2. Chicken
  3. Salmon
  4. Greek yogurt
  5. Chickpeas

4. Physical activity

Best way to speed up metabolism

Being inactive or not engaging in physical activity can significantly hinder your progress toward achieving your weight loss goals.

Physical activity like:

  1. Aerobic exercise
  2. Cycling
  3. Swimming
  4. Playing football, volleyball, or basketball

Aerobic exercises and swimming can effectively boost your metabolism, leading to increased calorie burning and boosting metabolic.

5. HIIT Workout

Best way to speed up metabolism

Short workouts like High-Intensity Interval Training (HIIT) are effective for developing muscle mass, promoting weight loss, and enhancing metabolism.

Even though HIIT workouts are brief, they can aid in muscle growth and fat burning by increasing the metabolic rate even after the workout.

A study conducted over 15 weeks involving 47 women compared steady-state exercise to high-intensity intermittent exercise (HIIE). The results showed that the HIIE group experienced greater reductions in total body fat and trunk fat, while also gaining more lean muscle mass compared to the steady-state exercise group.5

HIIT workout include

  1. Push-ups
  2. Mountain climbers
  3. Russian twist
  4. Burpees
  5. Jumping jacks

6. Snacking

Best way to speed up metabolism

Consuming a large meal at once can have a negative impact on your metabolism by slowing it down.

The most effective approach to boost your metabolism is to have small, frequent snack meals every 2-3 hours.

Reducing the size of your main meals and incorporating healthy snacks is beneficial for maintaining a healthy metabolism.

List of Healthy Snacks:

  1. Low-fat cheese
  2. Nuts
  3. Banana
  4. Apple
  5. Greek yogurt
  6. Berries
  7. Boiled eggs

Having three balanced meals a day along with three healthy snack meals can enhance your metabolic rate and contribute to a greater sense of fullness.

7. Sleep

Best way to speed up metabolism

Sleep deprivation is associated with numerous consequences:

  1. Obesity
  2. Emphasis on the hunger hormone
  3. Bad effect on metabolism
  4. High blood pressure
  5. Diabetes

Lack of sleep can lead to increased hunger, a slower metabolism, and elevated cortisol levels, which are associated with fat storage.

Sleep-deprived individuals often struggle with weight loss and have difficulty controlling their appetite.

8. Eat spicy food

Best way to speed up metabolism

Spicy food is the best way to speed up metabolism. Spicy foods contain capsaicin, a chemical compound present in chili peppers, which makes them the top source for enhancing metabolism.6

Adding spices to food can be a great way to enjoy the benefits of increased metabolism without having to consume pure pepper, which can be challenging and intolerable for some individuals:

  1. Stew
  2. Pasta
  3. Chicken with ginger
  4. Roasted crispy chickpeas
  5. Chili Edamame

A word from Fitness Scenz – Best Way to Speed Up Metabolism.

Consistently following these steps makes it easier to improve metabolism.

Developing habits based on these methods can have a significant impact and change your lifestyle.

Having a higher metabolism boosts energy levels and aids in reducing fat buildup.

Thank You

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Habits to lose weight
In Weight loss

Topmost Easiest Habits which can help you Lose Weight

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Sometimes, it is hard to lose weight when we stick to a diet plan for months and follow the same workout repeatedly.

How about changing the habit we used to live to do as precisely as we want and losing weight without going on a fad diet plan.

While some diet plans can quickly shed your creep fat, sticking with those is impossible.

Why is it hard to lose weight quickly?

Stored fat doesn’t store in a day or two; it has been storing the fat for years, especially in your internal organ called visceral. 

Food that tends to store maximum fat-like

  1. High sugary foods
  2. Refined carbohydrate, processed food

Instant loss of weight is not the answer you get here, but following these habits in your daily routine will help you shed pounds and keep it off.

Studies show that it automatically turns into a habit if we follow a small habit for two months or more.

With the contrast of this study, changing to the new lifestyle habit will gradually be advanced your health and knock out the creeping fat forever.

Before jump into the topic, let’s take a review on the benefits of losing weight and other:

Health benefits of weight loss

  1. Lower high blood pressure
  2. Reduce bad cholesterol
  3. Lower risk of type-2 diabetes
  4. Relieve joint pain
  5. Reduce back pain
  6. Prevent certain type of heart disease
  7. Lower risk of stroke

Lifestyle benefits of weight loss

  1. Boost confidence
  2. Decreased life
  3. Improve sex life
  4. Make you shed/attractive
  5. Improve energy
  6. Improve mood
  7. Make you more active

Let’s get started,

1. Eat Protein-rich Breakfast

Eat protein-rich breakfast

Morning breakfast is the whole meal of the day, but if you add plenty of protein, it will be the bomber meal of the day.

Protein may help reduce your appetite by cut unwanted cravings and helps you one step closer to weight loss.

Protein helps decreased the levels of ghrelin, “a hunger hormone,” which promotes appetite.

Adding protein not just in breakfast, try to seek meals where you can add a couple of eggs, Greek yogurt, chicken breast, cottage cheese, nuts, and many more.

Also Read: Protein-rich foods

2. Eat Mindfully

Eat Mindfully

Whether, it’s a plate of your favorite dessert or a plate of healthy food. It would be best to eat mindfully and eat to fill up your appetite and not eat till the throat.

How to eat mindfully

  1. Eating food with no distraction (e.g., tv, smartphone, and more)
  2. Enjoy foods as much as you can
  3. Chew your food properly.
  4. Drink plenty of water

A healthy habit of eating this like can result in less eating and may aid in weight loss.

3. Drink Plenty of Water

Drink Plenty of Water

Drink a glass of water in the morning first thing is commonly everyone’s good habit, making them closer to their non-pressuring weight loss goal.

If you fond of drinking water at least 4 liters a day, you may be experienced that it reduced your appetite and food intake.

There’s a fact, a lot of studies found that drinking 3-4 liters of water per day helping an individual in their weight loss journey without even “thinking of losing weight.”

Also Read: 7 Optimal Drinks for Weight Loss | Homemade Special

4. Swap Unhealthy to Healthy – Habits to Lose Weight

Swap unhealthy to healthy

Swap unhealthy foods for healthy foods is way more effective for reducing body fat.

Foods that are high in sugar, calorie, salt are the food should restrict to healthy foods, and this swapping is the most effective, simplest, and easiest way to lose weight without going on dieting.

Processed carbs or refined carbs are the main culprits for those stubborn side fat.

Swapping unhealthy to healthy

  1. White bread to whole grain
  2. Soda to fruit juice
  3. Sugary drinks to green tea
  4. Pasta to whole wheat
  5. fried egg to boiled eggs
  6. White rice to brown rice
  7. fruit juice to fruits
  8. Low-fat yogurt to full-fat yogurt

5. Skip Dinner 2 Times a Week

Skip dinner 2 times a week

Skipping meals in a day and skip dinner are two different things.

Skipping dinner is the best way to be fit and to lose weight more quickly.

Some studies suggest, skipping dinner is the most efficient way to weight loss. Because skipping a dinner means that you intake a lesser amount of calories so that you can shed some extra kilos of fat.

Try to skip a meal to two days a week, and it gradually turns into a healthy habit.

Suggested Read: Here Is Why You Should Skip Having Your Dinner

6. Avoid Liquid Calories

Avoid liquid calories

Sitting on a couch and taking a sip of your favorite smoothie is the worst thing you are doing with your health.

Restricted calorie intake doesn’t lead you to hunger and deprivation as liquid calories don’t provide you with fullness and not feeling of satiety. So cutting liquid calories would be the most brilliant habit once and for all.

Healthy low-calorie drink

  1. Diet coke
  2. Sparkling water
  3. Black coffee
  4. Green tea
  5. Low-sugar vegetable juice
  6. Black tea

7. Hit Workout 2-3 Times a Week – Habits to Lose Weight

Hit workout 2-3 times a week

Physical and weight loss are both good friends.

Working out not just helps burning more calories, but also its emphasis more muscle mass and losing more pound of creep fat.

Lifting weight in the morning help stabilize the blood sugar level the whole day, and due to this, low blood pressure lower your unwanted hunger.

And I suggest going to do a workout at least 2-3 times a week and make it a habit.

8. Sleep as Much as You Can

Sleep as much as you can

The longer you sleep, the happy you will be. Sleep is the only way where you can easily limit yourself from calories or high carbs foods.

Less sleep is directly associated with an increase in appetite and calorie intake.

Set a time for sleep and make sure to sleep at least 8-9 hours a day and gradually make it a habit.

Final Verdict

Try to follow these healthy habits to lose weight and see yourself as a complete person.

A habitual thing is a lot easier than a pre-planned same routine to achieve weight loss.

If you follow these habits for about two months, you would maintain a healthy lifestyle and lose weight.

Thank You

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