Many people face body dysmorphia (body image issues) due to being overweight or obese. This may push them to take care of their health and body to cut down on extra kgs. Though staying active and healthy is a great move, you should focus on the things that help you lose weight.
Many people believe that only cardio can help lose weight. Surprisingly, it is not true! It may help you burn more calories than you consume, but the results may not last longer. To this, some people may rely on weight loss tablets.
If you don’t want to consume supplements, what can you do? We will break it down for you in this blog. Read on!
What Happens When You Do Only Cardio for Weight Loss?
Your weight loss doesn’t have to be complicated. It has a very simple formula. You need to burn more calories than you consume. Of course, cardio helps you do that. The more you exercise, the more calories your body burns.
However, the results you get from just doing cardio may not be sustainable, and you can gain weight again. Strength training is a supportive pillar for losing and maintaining weight in the long term. So, just cardio won’t work!
How to Lose and Maintain Your Weight Loss?
People often lose weight and may not focus on maintaining it thereafter. It results in gaining weight and fat again, affecting your health. Go through the following tips to enjoy and embrace your journey:
- Cardio + Strength Training
We have been continuously talking about this type of training for weight loss. The reason is that cardio helps you burn calories, while strength training allows you to keep it off by building and strengthening your muscle tissue. This way, you gain lean muscle mass with less body fat.
- Watch Your Portion Sizes
To lose weight, you need to go on a calorie-deficit diet. You shouldn’t rush to cut on more calories right at the start. Start by maintaining a deficit of 300-500 calories compared to what you consume. Once you achieve your goal, you don’t need to stick to a deficit diet; you should consume maintenance calories to sustain it for the long term.
- Prioritize Healthy Foods
More than a workout, what matters the most is your diet. In your main meals, try adding 2/3rd of your plate with whole grains, fruits, vegetables, beans, nuts & seeds. You can fill the remaining portion with lean animal or plant-based protein.
Be sure your plate contains essential amino acids (EAA), protein, vitamins, and other nutrients. Following this, try limiting or avoiding sweetened foods, beverages, fried foods, and other unhealthy snacks.
Summing Up
Losing weight and maintaining it throughout can be a challenging task. You might lose weight once, but the focus is keeping the same calorie goals in the long run. Cardio is highly effective for burning calories but pairing it with strength training helps build muscle mass. If you want to lose weight faster, you can use the supplements only after a doctor’s consultation.
