Want To Lose Weight? Know This Before You Workout
Losing weight can have different meanings for different individuals and their needs.
For some, Losing 10Kg is a priority, while for some losing just 5Kg can make a difference. Some may want to achieve a lean body while maintaining muscle mass, while some may desire to create a transformation from fat to fit or simply want to fit themselves in their favorite dress or a pair of jeans.
The Concept Behind Losing Weight
There are two factors that are important to be considered while planning for weight loss, Right Food and Right Exercise.
It is important for an individual to be in a calorie deficit to lose weight. In simple words, it means to eat fewer calories and burn more. Now, eating less does not mean that you have to compromise with nutrients. But we will cover it later.
For now, let's focus on the exercise part of the equation.
Exercise or workouts can sound fancy for many. But exercise can be anything from a 15 min walk to 10Km of jogging/running. By exercise, we mean any physical activity that elevates your heartbeat and raises your blood pressure for an extended period. Workout/Exercise can also be further classified into Cardio and Weight Lifting.
Things To Know Before Exercise
You may not believe it, but one can lose weight without doing any form of exercise.
Yup, you read it right. So, let’s make it simple for you to understand better and you don’t misinterpret it.
The science behind weight loss is to create a calorie deficit in the body. And this can be achieved by simply limiting the number of calories you consume throughout the day. For a calorie deficit to happen you have to consume fewer calories than you burn everyday.
Now, there's a big difference between losing weight and losing fat. Yes, they mean different things. Although, both things are meant to reduce the mass of your body. losing weight refers to decreasing the body mass from the overall body, which implies losing muscle mass, losing water weight, and fat loss. Whereas, Losing fat refers to losing body mass from fat loss. It's a more specific and healthier way, which means losing weight while maintaining muscle mass.
Let's go back to our question again. Is it always necessary to exercise to lose weight?
The answer is no, you can lose weight by maintaining a calorie deficit.
Exercising/Working out Can Help In Weight Loss
Yes, Exercise or workouts also helps to reduce weight when you are calorie deficient. If not, you will be able to manage weight rather than lose it.
As we have discussed already, it is not always necessary to exercise to lose weight but it can be the best way to burn more calories.
There are numerous benefits of working out, it keeps you fit and healthy, both physically and mentally. So, gear up for some physical activity to stay active and energized.
Have you ever heard someone giving up his workout routine because they didn’t see any changes in their body or weight? I'm sure you have or some of you may be guilty of doing the same. I know I am.
So, how does working out help in losing weight?
The answer to this question is really simple. When you exercise or do any sort of physical activity, it accelerates your heart rate and blood pressure. It leads to a better metabolism, which means the body accelerates the rate at which it burns calories when working out or during other activities throughout the day.
The First Step To Working Out
The first step to losing weight starts from a strong motivation to start a workout for weight loss. But sticking to a weight loss plan is the real challenge. Because when the initial excitement of working out is over, it starts to get boring by the time. Once you find something boring you start to lose interest. And when you lose interest, it becomes difficult to continue anything. But don't worry, a majority of people think like this. And that’s why we end up not sticking to our routine, not because we aren’t motivated for our goal anymore but because the routine part of the workout takes over. So, How to stick to your workout?
Stick To Your Workout Routine
Here are a few easy techniques that you can try
1. It's not a sprint(running a short distance at full speed), It's a marathon.
2. Always start low and slow.
3. Get up early morning for a workout.
4. Learn to enjoy your routine.
5. Rest in between.
6. Eat healthy food timely.
So, let’s revisit the above points in detail here.
1. It's not a sprint, It's a marathon
You should understand that losing weight is not a sprint, where you will see results in fewer efforts. It's a marathon, which means it's a long journey that requires more time and effort.
2. Always start low and slow -
Start with less intense activities. You can target a daily 30 min walk at the beginning that can be increased slowly. You can ask your mother or any other family member if they need something from the nearby store? When they have, you will have a reason to walk.
3. Get up early morning for a Workout -
Waking up early in the morning has numerous benefits, that’s why our parents and grandparents pushed us to wake up early in the morning and most of us have ignored them.
However, if you are someone like me, who doesn't like public places and tends to avoid crowds or If you are someone who doesn't like to work out in front of people, then working out in the morning is the best thing to do.
The benefits of waking up early in the morning include,
1. It helps to get more time during the day.
2. It helps to feel energetic throughout the day,
3. It helps to stay positive throughout the day.
4. Learn to enjoy -
The majority of us fail to continue our weight loss journey because we find it boring as a daily routine. But this is not going to work as we all know. There are some ways to keep things interesting, Let's look at them,
1. Try different types of workout exercises on different days to keep it interesting.
2. Make a playlist of your favorite songs or listen to a motivational podcast/speech to get that motivation.
3. Set short-term goals and reward yourself when you complete those goals.
When you start enjoying these boring routine activities, you will stick to your plan for longer. The most important thing is to stick to your plan to see visible results. So, start learning to enjoy these little things. It will make the journey a lot easier and more fun.
To get the best results from your workout is to learn when to rest. Resting is an important part of any workout. If all you do is workout day in, day out, you will overwork your body and mind. That will have harmful effects on the body.
Resting and wasting time are entirely different things. When you allow your body to rest, it heals. It heals from minor injuries during the workout. Your body rejuvenates when you rest properly. It also reduces muscle fatigue and soreness. However, you can try these things to make the most of your rest.
1. Do yoga. If you can't sit still, try listening to some soothing music and focus on your breathing.
2. Try something new. Read a book you haven't read before. Try cooking that dish you saw on YouTube or watch any movie that you desire to watch for longer.
3. Try to do things that you enjoy.
This is the best way to stay mentally active while your body recovers.
Many of us ignore this crucial part and I am one of them. There is no need for you to get into complicated things like macros, and sugar, and carbs if your only goal is to lose weight. To lose weight, keep in mind only one thing, 'Always consume fewer calories than you burn’. Read it again and again. Eat less in calories and try to make them healthy calories. Because a burger can contain 500 calories, whereas a bowl of beans and salad might contain 300 calories that make you feel full for longer. In this way, you will eat a good quantity but your calorie intake will remain less.
Vigyanveda Provides An Easy & Side Effect Free Solution For Weight Loss
Vigyanveda is the combination of modern science and traditional Ayurveda that provides solutions for healthy living. Vigyanveda has introduced a Weight Loss Care Kit. to help weight loss & weight management easy. Vigyanveda Weight Loss Care Kit provides numerous benefits like
1. It helps to increase the metabolism of the body.
2. It helps to suppress cravings and improve appetite without compromising nutrition.
3. It helps to have energy throughout the day.
4. It helps to improve gut health.
5. It helps to promote faster calorie burn.
Also, Vigyanveda Weight Care Expert Consultation provides free consultation on weight loss, diet plans, exercise and more.