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The complete weight loss guide for beginners

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Losing weight is hard

Obviously don't eat this

Let is be said that losing weight is no easy task, keeping it off is even harder. However, with a few pointers, we can have you on track to reach your goals in a relatively short period of time. Welcome to the complete weight loss guide for beginners!


Hunger

This is just ravenous

The mother of all evil. Hunger is what prevents the majority from sticking to a diet. Many people go into diets excited and get discouraged a few days in. A good way to prevent this is to ease yourself into it. After all, you wouldn't run a marathon without training.


Also, if you dive head-first into a crazy-strict diet, you'll most likely have withdrawal symptoms from your previous lifestyle. These can include:


  • Mood swings

  • Headaches

  • Fatigue

  • Irritability

  • Indigestion

  • Brain fog


It's best to avoid these if possible, which brings me onto my next point.


The Switch


Building up enough courage to attempt a diet is hard, especially when you don't know where to start. This is where we come in. Firstly, you must define your goal. How much weight do you want to lose? What is your deadline? Is it realistic to lose that weight in that amount of time?


Once you know the answers, it's time to prepare for your diet.


Meal Prep


Another huge reason people fail new diets is the lack of organisation. I've seen it a lot in my time. People get hungry which leads to laziness which eventually leads to cheating your diet. You can't cheat your diet if the food is right there in front of you!


In the morning, take the time to prepare your food for the day, or even for a few days. Not only will this give you more time to get stuff done throughout the day, but it will also allow you to easily stick to the diet as the food is ready for you straight away.


The type of food

Wait, healthy food can taste nice?

Sure, I've told you to prepare your food, but what kind of food, how much, how often and why? These are all questions that you probably have. I can help!


Low carbs are the best way to go


Why? Eating a low amount of carbohydrates forces your body to burn other sources for energy. If your body can't produce enough glycogen (energy from carbs in the body), it will burn it's fat stores, helping you lose that belly fat!


How often?


You should eat 3 meals a day. Breakfast, lunch and dinner. If you have enough calories left over you can have a snack.


How much food?


The amount of calories that you should consume depends a lot on your body type, weight, age, height etc... You can use Calculator.net's tool to calculate specifically how many calories you should be consuming on a day-to-day basis.


Why?


To lose weight you must follow a basic rule. Burn more calories than you consume. Doing this will force your body to burn its own resources rather than relying on glycogen.


Can I have cheat meals?


That depends on your goal and how serious you are about losing weight. Think of it this way, the more discipline, the more results. However, if you really insist on having a cheat day, I can't stop you.


Bonus tip


Track your calories! I know it sounds like a huge amount of effort, but it truly is worth the work. You might discover that the amount you're eating is way more than you first thought. In which case, cutting back slightly could have dramatic effects!


The Exercise

Quarantine got you running through a ghost town

The part that the majority hate the most. Exercise is so important when it comes to a healthy lifestyle. Exercise releases endorphins, leading to a happier mood.


Exercise really doesn't have to be a chore either. You don't have to completely obliterate your body to see results. In fact, you shouldn't do that.


If you're running, run at a conversational pace (a pace you can maintain a conversation at) with occasional bursts of 15 seconds or so throughout the run.


This will yield some surprising results, I assure you. You can also try HIIT (high-intensity-interval-training) programs for faster results.


How often should I train?


Aim for 60 minutes 3-4 times a week. This is a fantastic place to start. Nothing too crazy. You shouldn't be in crazy amounts of pain the next day. If you are, we have an article for you!


What workout plan should I follow?


Anything that gets you moving. If you're moving, you're burning calories. Don't stress too much on exactly which workout program you should follow. However, if you insist, we have a good beginner workout ready for you.


Should I take rest days?


Most certainly, I actually think rest days are just as, if not more important than days that you train. Your body needs adequate time to recover from strenuous activity. Without recovery, it won't perform to its highest capability, leaving results on the table.


How can I aid recovery?


If you are particularly sore after a workout, there are a multitude of things you can do to aid the recovery process.


  • Foam roller

  • Hot & cold treatment

  • Low-intensity exercise

  • Sleep

  • Stretching


If you regularly perform these recovery steps, you'll be ready to get back at it in no time.


Bonus tip


Make sure that you are performing the moves correctly. This is so important as improper form can lead to all sorts of issues. Joint pain, injuries, fewer gains! That's why we include video's next to every single exercise that we list so you can learn the form before performing the exercise.


The sleep

CUTENESS OVERLOAD

Sleep is a commonly overlooked aspect of weight loss. It's a mystery why because it's so important! People who are sleep deprived reportedly lost 55% less fat. Instead of losing 20lbs, they only lost 10lbs!


Getting 7-8 hours of sleep is a huge benefit to anyone who is trying to lose weight and is serious about it. Staying consistent with your sleep is also important as it helps regulate your hormones.


If you want to learn more about sleep, head over here.


Health & Wellbeing benefits

Mr. Ted has had a rough day

Let's look at some of the benefits to a balanced lifestyle:


  • Weight loss (duh)

  • Reduced chance of illness

  • Strong body (bones, teeth, muscles)

  • Improved cognitive function

  • Improved overall mood


There are countless benefits. A brief glance at this list should tell you all you need in order to motivate you.


The Takeaway

I think it's now or never

Losing weight is still hard. However, you must understand that it is a lifestyle, not a temporary toe-dip. Afterall:


"Nothing worthwhile was ever easy."

Please take your time to read more and learn about your body, mind and health here at VitaStyle. Everything you need to know in one place.

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