How to Lose Weight Healthily and Keep It Off
Setting a weight loss goal can be daunting. However, achieving it doesn’t have to involve extreme dieting or grueling workouts. If you aim to shed some pounds, healthily doing so and maintaining your ideal weight is paramount. A combination of a balanced diet, quality sleep, and a consistent exercise routine can lead to fruitful results. In particular, some exercises may be more effective than others.
The Essentials: Balanced Diet, Sleep, and Exercise
Before diving into specific workouts, it’s crucial to understand that weight loss is achieved through a holistic approach:
- Balanced Diet: Focus on whole foods that nourish your body while also keeping you satisfied. Incorporate plenty of fruits, vegetables, lean proteins, and whole grains.
- Quality Sleep: Aim for 7-9 hours of restful sleep per night. Poor sleep can hinder your efforts by increasing hunger-related hormones and decreasing satiety.
- Consistent Exercise: Regular activity not only burns calories but also boosts mood and strengthens your body.
Recommended Exercises for Weight Loss
Dr. Hilary Jones discusses effective exercises for weight loss during a segment on ITV’s Lorraine. He suggests focusing on two primary types of exercise that, when combined, yield significant benefits in achieving and sustaining weight loss.
1. Low-Intensity Steady State (LISS) Training
One primary method is LISS, or low-intensity steady state training. This includes exercises performed at a mild to moderate intensity for 30 minutes to an hour. Dr. Jones notes its effectiveness in burning calories, stating, “You don’t have to go at it like a bull in a china shop.”
Examples of LISS activities:
- Walking
- Brisk walking
- Swimming
- Yoga
- Aqua aerobics
- Cycling
During LISS workouts, your heart rate and breathing increase; however, you can still maintain a conversation, making these exercises ideal for everyone, regardless of fitness level.
2. Strength Training
The second recommended exercise is strength training, which offers benefits beyond simply burning calories. Dr. Jones emphasizes that resistance training helps to build muscle, which in turn can elevate your resting metabolic rate. In other words, by incorporating strength exercises into your routine, you’re not just burning calories during workouts but also afterward.
Benefits of Strength Training:
- Increased Metabolism: While cardio burns calories primarily during the exercise itself, strength training allows you to burn calories even at rest.
- Muscle Tone: Building muscle enhances your body’s appearance and functionality.
- Injury Prevention: It strengthens the muscles surrounding joints, reducing the risk of injury.
Finding the Right Balance
Combining LISS and strength training offers an ideal approach to weight loss. Dr. Jones recommends engaging in both types of exercise several times a week:
- Strength Training: 3 to 5 sessions
- LISS: 2 to 3 sessions
Why Choose LISS?
LISS is not just beneficial for weight loss; it brings several other advantages to the table:
- Stress Reduction: Particularly for busy individuals, a brisk walk can significantly reduce cortisol levels, alleviating stress.
- Enhanced Recovery: Light exercises can aid in muscle recovery. After a tough leg day, a gentle walk can improve blood flow and expedite healing.
- Social Benefits: LISS activities can be social. Engage in walking yoga or a leisurely bike ride with friends to catch up while remaining active.
Impact on Mental and Physical Wellbeing
LISS not only aids physical fitness but can also boost your mental wellbeing. As noted by certified personal trainer Emily Servante, indulging in outdoor activities enhances mood and promotes better sleep by regulating circadian rhythms, thanks to sunlight exposure.
Conclusion
By integrating a balanced diet, adequate sleep, LISS training, and strength workouts into your life, achieving and maintaining your weight loss goals is within reach. Focus on crafting a routine that feels sustainable for you, and don’t hesitate to adjust the intensity and duration based on your fitness level. With commitment, patience, and the right approach, realizing your weight loss aspirations is not just a dream; it’s achievable.