How to lose excess weight?

Posted in Medical, Fitness, Nutrition, Wellness and tagged test, tag

Holmes Place | woman fitness outfit in the gym sitting on the floor

How to lose excess weight - 4 fundamental things you need to reduce body fat and keep your fitness and wellbeing levels at their best.

Not only can excess weight make you feel uncomfortable or self-conscious wearing any clothing that isn't loose-fitting, but it is also can mean it is unhealthy. - and why, oh why is it so hard to lose weight? - When fat builds up around your internal organs, it can inhibit them from functioning properly. It can also lower your immune system, making it more likely that you will get sick and increasing your risk for heart disease, diabetes, and other conditions. Read on for the tips that fit healthy people swear by to get rid of stubborn fat and extra weight.


There's truth to the classic philosophy that losing weight is all about calories in vs. calories out. Should you be counting calories?

The best way to increase your calorie burn, and to keep your body healthier overall, is to get physical exercise. Strength training is key to keeping your body strong, but the real way to torch fat is through aerobic exercise, that is, anything that gets your heart rate up. If you don't like to run, you don't have to spend hours on the treadmill. The best exercise to do is the one you enjoy most. This could be swimming laps, taking group exercise classes, playing a sport, or even running around after your kids. Aim for at least half an hour most days of the week.

Load Up on Protein

When you exercise, your body needs plenty of protein to rebuild your muscles and give you more energy for your workouts. Not only that but most proteins are low in fat and require more energy for your body to digest than processed foods, carbs, and sugars. When you fill your body up with high-quality foods, it is better able to burn off unwanted fat for energy. Make your protein part of a well-balanced diet that includes plenty of fruits and vegetables to get the greatest benefits. Find out what food you can bring with you to work to keep your plan all day long.

Don't Crash Diet

Many people make the mistake of virtually starving themselves in diets when trying to lose weight. However, this is one of the worst things you can do when trying to get rid of excess weight. When your body is not getting enough calories, it switches to "survival mode," essentially lowering your metabolism to conserve the energy stores (fat) that you currently have. This is the opposite effect of what you want! It's fine to limit your calories a bit, but don't restrict yourself too much. Fill up on nutrient-dense fruits and vegetables to keep your energy levels up without consuming too many calories.

Get Plenty of Sleep

We all know that getting enough sleep has numerous benefits for our bodies and minds, and reducing fat is one of them. When you don't get enough sleep, your body produces higher levels of stress hormones, which contribute to your body holding onto excess weight and fat. On the contrary, getting a full night's sleep (about 8 hours) lowers your stress levels and allows your body to burn that fat for energy. Try going to bed just 15 minutes earlier each night until you reach the recommended 8 hours of sleep per night.

Posted in Medical, Fitness, Nutrition, Wellness and tagged test, tag.