We often have questions like “Could I lose 9kgs in 1 month?” cross our minds. But the answers to these types of questions are always going to be the same. Long-lasting results take time. Setting unachievable expectations by following those ‘miracle diets’ can sometimes have side effects which restricts you from having the results you truly want. So walk away from the unhealthy ways of staying lean and say yes to the lasting and healthy way to lose weight!
Workout regularly: Burning fat through workouts boosts your metabolism and helps in maintaining the gains you’ve made. Try and burn at least 4000 calories a week through just your workouts.
Eat in regular intervals: While the exact timings don’t matter as much, the key is to make sure you’re eating regular meals every day. Eating every two to four hours will generally work out to be between three to four meals a day. This habit is important in maintaining blood sugar levels, which also will reduce any food cravings.
All meals should contain protein: The protein consumption in the majority of our diets is often found to be inadequate. A simple rule is to be followed for this. For men, aim for 30-40g per meal and for women, aim for 20-30g per meal. Proteins are packed with minerals, help with healthy digestion, and also act as the growth and repair tissue in our body.
Consume a mix of healthy fats: Out of all the macronutrients, dietary fat has possibly got the poorest standing. It’s been related to the obesity crisis, high cholesterol and even heart disease. But it has been proven by numerous studies and articles that fat isn’t the bad guy. If you want to live a lean and healthy lifestyle, you need fat. It’s an essential nutrient for the body. Fat is also the key in hormonal production and a great energy source when on low carbohydrate diets.
Consumption of the majority of your carbohydrates should be done around workouts or/ and at night: Just like fats don’t make you fat, carbs aren’t the devil either. While they are not an essential nutrient in the body, there are some clear metabolic benefits like, they fuel high-intensity workouts, increase muscle mass, help you sleep better, etc.
Hydrate well: Consume water periodically throughout the day. We recommend at least 1 litre of water for every 20 kilos of body weight. Make sure that you mostly stick to water and stay away from sodas and other sugary drinks.
Enjoy your journey: Staying lean should be a part of your daily routine and should not be forced into your lifestyle for a short duration. Make exercise fun by mixing and matching various workout forms throughout the week. The same goes for food as well, stick to healthy foods that you enjoy eating rather than succumbing to the latest fad in the market.
Living a healthy lifestyle by working out regularly and having a healthy and nutritious diet can be a real pleasure if you make it so. It is the key to obtaining lasting results and also helps you get to where you’re going only if you enjoy the journey!