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THE FIX

Fat Loss: How to Enjoy the Journey


Fat Loss: How to Enjoy the Journey


Good afternoon all, and a very happy Monday to you. Today we will provide some self-love advice to those of you who have the mission of fat loss.

I believe that striving to lose fat should be in the context of improving your overall wellbeing. For me, it's more than just the numbers on the scale, the struggle to fit in the old jeans or wanting a smaller dress size. Ask yourself why you want these things. Dig deep into the why. Is it just habit? Societal pressure? Or for genuine self-loving reasons such as feeling happier, fitter and healthier.

In my opinion, working on a healthy weight loss program should not be a burdening task for yourself; instead, it should energise you, inspire you and give you a feeling of satisfaction. Therefore, in this journey, one has to be patient as well as progressive regarding the goal. It takes time. When you begin a fat loss journey with a sense of self-love, patience and acceptance and non-self-critical room for minor failures and disappointments, you remain positive and genuine to yourself.

Here are few ways in which you can stay positive and enjoy your fat loss journey.

SET REALISTIC FAT LOSS GOALS

It is good to be ambitious about your goals, but I give more importance to being consistent and realistic. The major setback to the fat loss journey is demotivation when you are not achieving desired results even after working out. But have you considered that are these goals achievable within the timeframe that you have set for yourself? Like aiming to drop a dress size for a wedding party in two weeks. It is simply leading you to disappointment and self-blaming. Come on, don't be this harsh on yourself. Setting unrealistic goals can contribute to increased stress levels, a significant contributor to release cortisol, increasing the amount of belly fat, particularly in women. Ensure that your fitness goals are realistic and productive instead of playing a negative role in your fat loss journey. Placing this level of pressure on yourself feeds into a happening culture and never being satisfied or in love with the beautiful body that you already have. Weight loss results cannot be magical; somewhat sustained effort is the key to get into shape and stay healthy.

UNDERSTAND THE IMPORTANCE OF A NEW DAY

Start each day by committing yourself to do the best you can—no matter how it was yesterday. Think of every day as an opportunity and make a fresh start. Avoid negative self-talk, as it demoralises you and can cause you to give up on your weight loss journey early in the process.

COMPLIMENT YOURSELF

It may sound unrealistic to you, but I firmly believe that achieving goals with continued dedication and hard work is possible. You have to be kind with yourself; limit self-doubt and negative self-talk leading to self-loathing. Remember what you love about yourself, as this helps you attain the right mindset to achieve the best for your body.

SELF-ACCEPTANCE IS THE KEY

Self-acceptance is a gesture of grace and acceptance for a varying range of body shapes and sizes. We are all of the different sizes, but what matters is who you are and your uniqueness. Never disapprove of your appearance. Remember that our fat loss journey is about achieving better health instead of just focusing on one point to become slim according to other's definition of "perfect."

FEEL THE BENEFITS OF EXERCISE

We all know that exercise in conjunction with reducing food intake is the key to successful weight loss. Let me tell you something more interesting here. Regular weight loss workouts not only help you get healthy physically but also stimulates hormones (endorphins) in the brain that improve your mood, and research shows that people who exercise regularly have higher self-esteem levels than those who don't because the release of endorphins makes them happy and feel good from the inside.

ENLIST A FRIEND

I believe that the company of good friends or optimistic people around you have tremendous benefits on your well-being. Find a friend who will help you through the fat loss journey. If you are not motivated enough to work out, request a friend to exercise with you, as it's helpful to learn to love your body while you lose fat; there's no better support system on your journey than someone who wishes the best for you, support you and reminds you of how wonderful you are.

WHAT ARE EFFECTIVE WAY'S TO LOOSE WEIGHT: 

WEIGHT LOSS YOGA

Yoga is one of the most recommended exercises to reduce stress and an excellent way to exercise regularly. But weight loss yoga is a little underrated, although it not only burns calories but also teaches you mindfulness to help you resist food cravings.

WEIGHT LOSS WORKOUTS

Weight loss workouts are extremely helpful in losing weight. There are different kinds of weight loss workouts, inclusive of HIIT workouts that can be helpful to achieve your goal. Options include:

  • Skipping
  • Cycling
  • Swimming
  • Weight lifting/training
  • Running, jogging or walking regularly

INTERMITTENT FASTING FOR WEIGHT LOSS

Intermittent fasting (IF) is one of the popular ways to achieve a weight loss target. People are adopting it to lose weight, improve health and lifestyle.

Many studies show that intermittent fasting has powerful effects on the body and brain and may even help you live longer.

Intermittent fasting (IF) is an eating pattern comprising of periods of fasting and eating to reduce calorie intake and lose weight.

WEIGHT LOSS VS FAT LOSS-WHAT SHOULD I LOOK FOR?

Weight loss points to a reduction in the overall body weight. On the contrary, fat loss refers to weight loss, specifically from losses in fat mass at different body parts. A reduction in body weight due to the loss of fat rather than muscle should be your priority. Having a healthy body in shape depends on your fat-to-muscle ratio.

Weight loss vs. fat loss, which  should you go for? Well, I suggest you should prioritise fat loss by eating healthy protein, exercising, and monitoring your calories. Avoid high sugar, fructose corn syrup and saturated fats.  Opt for low fat, nourishing options.

Best Products for Weight Loss

Beautifully Nourished’s Weight Management contains pure Glucomannan (konjac mannan), which in the context of an energy-restricted diet, can contribute to aiding weight loss.  

Konjac Glucomannan is the only ingredient with an EFSA weight loss claim for Humans.

Glucomannan is a type of fibre found in the roots of the elephant yam, also called konjac.

How it works: Glucomannan absorbs water and becomes gel-like, promoting the  feeling of fullness.

Effectiveness: Three human studies showed that glucomannan, combined with a healthy diet, can help people lose 8-10 pounds (3.6-4.5 kg) of weight in 5 weeks (1).

Other benefits: Glucomannan is a fibre that can feed the friendly bacteria in the intestine. It can also lower blood sugar, blood cholesterol and triglycerides, and is very effective against constipation (2), (3), (4).

Dr Ayesha Gulzar, PharmD, Doctor of Pharmacy, Research and Medicine
Editor and Founder: Katherine Elyse Blake, BSC Nutrition, ANutr

 

 

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