Wellness A Weight Loss Specialist’s Guide to a Healthy Body

Sculpting a good body shape can be a challenging task

It’s not easy to incorporate healthy habits because of your busy schedule and as a result, you tend to give into temptations. Here we will discuss some weight loss tips that will help you to keep your fitness in check and get the desired body weight. These methods if incorporated into your daily routine will be beneficial both for your well-being and overall health.


Focus on What You Eat

Weight can easily be manipulated with bringing small change into your eating habits. For an average man, around 1500-2000 calorie per day with 30% protein should be consumed. On the other hand, for a woman is required 1200-1500 calories per day with 30% protein. Eating must be in accordance with your body needs. Do not starve yourself and have 3-4 meals per day. Similarly, your meal servings should mostly include vegetables, lean proteins, fruits, dairy, and beans. You can also replace your in-between meal with protein shakes which have 20gms of protein per single serving. Following are some of the simple tips that you can follow to adopt healthy eating habits:

  • Eat slowly
  • Drink plenty of water. Coffee and tea without sweetener
  • Keeping one portion of your stomach empty

Squeeze Workouts

Although, focusing on eating right can lead you to lose weight but your goal is to look healthy and look great naked and therefore you must squeeze some workouts in your daily regime. You can start with a 30 minutes’ walk and then slowly add some exercises which do not require you to hit some fancy gym. There are numerous workouts that can easily be done at home and which incorporates a combination of lifting, pushing, pulling and leg press. Below are some exercises that you can do it at home:

  • Squat
  • Lunges
  • Planks
  • Mountain Climbers
  • Star Jumps and Burpees

Stand After Eating a Meal

The heinous crime that we usually commit is that we sit immediately after eating. Make a point to stand after every meal or go for a small round of walk. You can get an activity tracker that will motivate you to move around. Make a goal to take 10,000 steps per day.

Change Your Living Habits

Although exercise and eating habits are essential parts of a weight loss program, you need to focus on your living habits as well. Get a good night sleep of at least 7-8 hours which will help you to burn fat and curb your cravings. Also join some support group where you can discuss your progress with your peers and friends. Look out for a support group or a psychologist if you are among those who are emotional eaters.

Overcome Your Medical Barriers

Some people fail to lose weight because of their medical conditions such as sleep apnea, low thyroid, low testosterone, menopause, hypertension or diabetes. Your weight loss goals will be hindered if you are on some medications such as birth control pills, antidepressants or blood pressure medications. Try to overcome these medical barriers and speak to your doctor about your weight issues.

Breaking Plateaus

The human body is made in such a way where the energy cannot be destroyed but can be transferred from one form to another. Strive to keep your energy in balance by re-accessing your daily calorie need. In simple terms, as a person loses weight/body fat, daily caloric need is decreased. A smaller person needs fewer calories than a bigger person. Also, you can make a point to measure and write down every bite of food you intake. Always have a food and exercise log on hand and keep a stern watch on your calorie consumption and workout routine. Have your body fats percentage taken every once a month to monitor the progress. Lastly and most importantly, if you are targeting for fat loss, implement a well-balanced exercise routine that includes both resistance training and cardio-respiratory.

Final Note

Weight loss is not a difficult task. All you need is discipline, determination, and dedication with a good diet plan and a customized exercise routine.

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