The Best Slimming Approach
Not all ends justify the means. This is especially true when it comes to weight loss. It is understandable that all those fad diets online sound alluring, as they promise you a fast and super effective result, but you should never try following them. The rapid weight loss that they offer doesn’t last and only harms your health in the process. That experience can be accompanied by such symptoms as constipation, headaches, dizziness, muscle and hair loss, malnutrition, and others. Knowing this, instead of sticking to those dangerous fad meal plans, try to adopt healthy lifestyle habits, which will reward you with a sustainable and healthy result. This 60-day weight loss challenge can provide you with that.
The Basics Of A 60-Day Challenge For Weight Loss
In order to successfully shed pounds, you need to track and control your caloric intake. To be able to do that, first, you need to calculate your daily calorie requirements. This number is affected by such factors as age, sex, activity level, and others. So, they should be considered when you are choosing which type of diet to follow – low-carb, low-fat, low-salt, high protein, or other diets.
Now, to meet a couple of inches of excess fat in a healthy way, you need to stick to a gradual plan. According to the Center For Disease Control And Prevention, experts recommend shedding 1-2 pounds (0.45-1 kg) a week. As you may already know, different dietary components have different energy values, with 1g of protein and 1g of carb-containing 4 calories, and 1g of fat-containing 9 calories. This adds up to 3500 calories per pound of fat. So, if you aim at 1-2 pounds a week, you need to consume 500-1,000 calories fewer than your daily requirements.
Why exactly 60 days, you may ask. The thing is that on average a person needs 66 days to adopt a new habit. This number may vary for different people, so 2 months can be enough to adopt a healthy lifestyle that would help you reach your desired weight in 60 days and maintain it later on. Such a dieting approach will help you drop about 8-17 pounds (4-9kg) by the end of this 60-day challenge.
If you want to skip all the planning and start burning excess fat right now, download the BetterMe app and follow the meal plan and workout routine that was created personally for you!
A Healthy Diet
First and foremost, you need to understand what a healthy diet is. It is a well-balanced nutritional plan, so it provides you with an adequate number of calories and all the vital nutrients. It includes a wide plethora of foods of different types. If your goal is a safe weight loss, make sure your menu is rich in minimally processed whole foods, such as vegetables, fruits, whole grains, beans and legumes, nuts and seeds, fish and poultry, plant oils, and others.
To reduce the risk of various diseases and to maximize the effectiveness of your diet, avoid consuming too much in the way of salt, sugary drinks, refined carbs, sweets, processed meats, saturated and trans fats, and others.
Other dieting recommendations are:
· Never skip breakfast.
· Consider liquid calories when tracking your energy intake.
· Avoid eating mindlessly.
60 Day Weight Loss Challenge To Safely Peel Off The Unwanted Pounds
An Effective Workout
You can create or add to your caloric deficit with regular exercise. Any physical activity is better than no exercise. Different activities burn a different number of calories, and even the same activity can provide you with different results. Your energy expenditure here is based on your metabolic rate, post-workout calorie burn, which is more likely to appear after a high-intensity workout, duration, and intensity of training.
Now, how to pick the most effective workout? You need to focus on your goal. Decide what is more important for you: muscle mass, fat reduction, health improvement, and decrease of stress levels. Here are some of the main types of exercise you may try:
· Cardio exercise. Walking, jogging and running have shown to be very effective at helping people trim a couple of unwanted pounds. Cardio exercise can also boost your cardiovascular health and make you feel overall good.
· Weight training. This type of physical activity is great for muscle-building, which boosts your metabolism, helping you burn more calories even at rest. It can also trigger the release of growth hormones and testosterone.
· Yoga. Great for both your mind and body, yoga improves your stability, flexibility and makes you overall toned. It is known as one of the best stress reduction methods.
Get your personal workout plan based on your goals and preference at the BetterMe app. Hundreds of exercises with explanations, along with a healthy nutritional plan, water tracker, a calorie calculator, and other useful features are waiting for you!
If your goal is to peel off the excess fat, then a healthy 60-day challenge is exactly what you need. To reach your body goals create a caloric deficit, by reducing your caloric intake by 500-1000 a day. You can do this with the help of regular exercise and a well-balanced diet. Avoid such unhealthy components as added sugars, refined carbs, unhealthy fats, and empty calories. Also make sure to get enough sleep, since it not only boosts your wellness but also aids in weight management. Although you can’t go wrong with a healthy lifestyle, before getting down to your new diet and workout plan, make sure to consult with a health professional.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!