The Science-Backed Approach to Losing Weight and Staying Fit

Losing and maintaining weight requires daily effort, but with the proper strategies and habits you can succeed. And you can learn these proper strategies and habits from Rebecca Sneed Menendez lifestyle. Studies show that a key strategy used by people who successfully lose and maintain weight is daily moderate-intensity exercise such as interval training (30-second sprints followed by 6 minutes of rest). Interval training allows you to burn more calories than running long distances.

Exercise

Exercise is often one of the first lifestyle modifications people who are working to shed extra weight make, since its health benefits cannot be denied. While exercise has many positive outcomes such as improving fitness levels and decreasing chronic disease risks, its efficacy as an aid for weight loss depends on forming part of an overall plan to successfully meet this objective.

As many people know, your first instinct may be to hit the gym three or four days a week, get on the treadmill for an hour every day or walk your dog more often – yet your efforts may not result in the weight loss results you expected.

Reason? Simply this: it takes work to create a calorie deficit. In order to lose weight, you need to burn more calories each day than what you consume; exercise alone would likely require too much activity and dedication for most people to reach this goal. If your exercise program is not helping you shed excess pounds, perhaps changing up its approach may be needed.

Diet

Excess body fat is one of the leading causes of serious chronic illnesses such as diabetes, heart disease and cancer. To effectively lose weight and remain fit, diet and exercise must work hand-in-hand for long term weight loss and wellbeing. The strategies outlined in this article were created with this in mind and include changes to eating habits as well as factors like sleep quality management and providing a healthy environment as part of everyday routines – these tactics provide sustainable long-term weight loss plans without compromising nutritional health.

Read More: Lyle Menendez Age, Weight, Height, Biography

Sleep

Researchers have discovered that when people fail to get enough sleep, their bodies tend to store unused calories as fat and make exercise regimens harder to adhere to. One study demonstrated this; participants who received personalized tips on sleep hygiene slept an additional hour per night and consumed 270 fewer calories than participants in the control group – leading them to shed approximately one pound of body fat every week over eight weeks while maintaining weight loss after dieting had concluded.

Sleep deprivation increases levels of the hunger-inducing hormone ghrelin while simultaneously decreasing leptin, the signal for fullness. This leads to hormonal imbalances that contribute to weight gain; however, getting more restorative rest can restore equilibrium by returning your levels back into sync.

Adequate sleep can also enhance athletic performance. According to one study, athletes who received more than seven hours of rest each night saw improvements in both aerobic capacity and efficiency while those who didn’t receive sufficient rest experienced no such change.

As part of an overall fitness regime, sleep can also assist with memory and mental alertness, both essential components. REM (rapid eye movement) sleep is particularly helpful at clearing away information no longer relevant and making new connections between disparate brain regions, helping solve complex problems faster, remember facts better and learn faster than without. According to studies, those who get more REM sleep perform better on cognitive tests.  Learn more with KulFiy

Stress Management

Stress is an understandable human response designed to warn us about potential danger and prepare the body for either running away from an unsafe situation, or fighting back when necessary. Unfortunately, prolonged and excessive amounts of stress can cause weight gain, sleep deprivation, hypertension and an impaired immune system; finding healthy ways of managing your stress and finding effective coping mechanisms are crucial components for long-term success.

Stress causes the body to produce cortisol hormones which impact metabolism and blood sugar. High cortisol levels cause cravings for foods high in sugar, calories, and fat which could potentially lead to weight gain or prevent weight loss. These unhealthy food choices could contribute to weight gain or prevent any attempts at weight loss.

Reduce cortisol levels through meditation, exercise, deep breathing exercises and restful sleep can help reverse these adverse effects and encourage weight loss. Our medical professionals at Weigh to Wellness assist clients in exploring various stress reduction techniques until they find one that best fits them.

Recent research showed that participants who underwent an eight-week stress management program that involved diaphragmatic breathing, progressive muscle relaxation, guided visualization, and decreased anxiety, depression and stress levels significantly lowered their BMI while significantly increasing consumption of fruits, vegetables, low-fat dairy and proteins.