What are the basic steps to lose weight
Wow, it is certainly hot here at my place. I feel good though as I sweat more specially while exercising. And that is important as it helps remove toxins from your body, provided you make sure to feed your body with enough water and maintain water quantity in your body. And that is one part that covers today’s topic of “what are the basic steps to lose weight?”.
In here you get to see the very basic steps to lose weight when you plan to start your journey:
No 1. Make sure to be in caloric deficit mode:
Most of us already know about this basic step that in order to lose weight we need to make sure that how much we eat matters a lot in comparison to how much we burn. Which means calorie input must be lesser than calorie output. For eg, if you are on a calorie intake of 2500 and your weight is maintained and not changing in terms of meeting your criteria to lose weight then you must start eating 500-1000 calories less depending upon your current weight and target weight that you plan to achieve.
No 2. Consume less sugar and salt:
Now this gets tough for some people in the beginning but trust me people, consuming less sugar and salt can do great wonders as another basic step to lose weight. To begin with try reducing the quantity of sugar of what you are consuming currently. However, before taking this step I would suggest take your doctors advice cause there are several health conditions that demand a certain quantity of salt and sugar intake. If you are certain of reduction, follow this method for reducing sugar:
- 1st week reduce the intake by 1/2, 2nd week reduce further by 1/3, and then 3rd week reduce intake by 1/4.
And salt intake should be maintained at a healthy count of 2400 mg/day. Try to avoid all those processed food as these have high sodium content and we unknowingly while enjoying these snack packs increase our sodium content way to high.
No. 3. Macro Intake:
Your carbohydrate intake should be always lesser than your protein intake and fat intake should be somewhere around 50 – 70 gms. All these measure differs from person to person and their current weight vs target weight. However, trying to maintain a ratio of 1:2 for carbs and protein is one of the basic steps to lose weight. For example, if you are consuming 150 gms of carbs then protein intake must be 300 grams a day. So as to stay on track one must try weighing their food to begin with as we are not sure by looking at the food with our mere eyes. However, once you get used to the measuring of a certain quantity your brain will know which bowl when filled to a certain level equals to how much weight of your food. I would suggest stick to your food weighing machine until you achieve your target. It’s fun actually. You can consider it like adding another activity in your life and will make you stay active slightly more during the day than cooking in your own lazy way. Stay positive of all the new inclusions in your life.
No. 4. Include Salad:
We definitely love to eat salads. Its just that the quantity that we chose to eat in is not sufficient when it comes to requirements of our body. Salads are a great source of fiber and it helps keep our motions on track. And eating salads at least 15-20 minutes right before our major meals like lunch and dinner can make a huge difference in our little stomach and it also helps in digestion and absorption of nutrients. Salads when consumed before any other food helps release certain enzymes in our body which plays an important role in digestion of food when we put in our main course of lunch and dinner. So, try including salad at least two times a day before lunch and dinner in enough quantity that actually would make you feel fuller in your stomach half way through. Also, salads are a great way to add micro-nutrients in your body like vitamins and minerals. To learn more about basic steps and your macro diet planner check this link: https://www.eatworkfit.com/health/macronutrient-diet-planner/
No. 5. Include Cardio Workout:
Each one of us must be doing some form of cardio like walking, running, aerobics, dancing, HIIT, swimming etc. Its just that if the daily amount of cardio and the form of cardio is not working for you to get desired results that you are looking for then try switching or combining different types of cardio forms. And another basic step to get the best benefit out of cardio is to increase the intensity of the cardio workout and taking minimal breaks between the couple of sets like doing HIIT training. Depending on your lifestyle schedule practice cardio either early morning after you wake up or after you are done with your regular workout of weight training or any controlled body weight training. Check this link for weight loss exercise: https://www.eatworkfit.com/health/weight-loss-exercise/
Try these to begin with your journey of losing weight with these basic steps and then see the miracles happening. Just make sure to practice safe and only do to your best level and not overdo anything cause that again causes adverse effect in your body. In case you have got any health complications please consult a doctor before picking up any of these.
Eat Healthy Stay Fit.
