When summer is just around the corner, many people dig out their running shoes to get fit fast – but what are the best ways to shift that winter weight?
It can be tempting, when the warmer weather comes, just to rush out and start exercising like crazy, rediscovering a long forgotten New Year’s resolution to be healthier. The promise of sunshine or the threat of being seen in swimwear can be a powerful motivator, even for the most gravitationally challenged. But with a bit of careful planning in exercise and diet, it is possible to keep that initial momentum up while losing safe amounts of body fat.
Choose an Enjoyable Form of Exercise to Help Lose Fat for Summer
One of the problems with exercise is that it can be difficult to keep up. A new found desire to pound the sidewalk goes awry when the first spots of rain appear at the window. The best plan is to find an exercise that is enjoyable and fun.
Often playing sports can be more enjoyable than more mundane pursuits like running or doing an aerobics class. Just 45 minutes of racket ball will increase heart rate and metabolic rate as well as burning calories. Playing soccer or football in the park or even throwing a frisbee around can also burn serious amounts of calories.
Seek Medical Advice Before Undertaking a Fitness Regime
Anyone who is unfit, overweight and unused to exercise should first seek medical approval from their physician or medical professional. Running generally isn’t a good idea for people who are overweight because of the stress it puts on joints and ligaments and experts recommend walking for 6-8 weeks to condition the legs prior to running. The same can be said for those rehabilitating from an sports injury.
It is also important not to overdo it at an early stage in a new exercise programme. Nausea or exhaustion are not good side effects. Top athletes listen to their bodies – recreational athletes should too. Try to exercise 3-4 times per week for 30-45 minutes at a time and increase this after 3-4 weeks.
Eat a High Protein, Carb Moderate Diet to Lose Fat in the Summer Time
This is not a crash diet – weight loss should be done through good eating habits and regular exercise. Eat a high protein diet of eggs, fish, meats and dairy and moderate carbohydrates such as brown bread, rice and pasta. Avoid all refined carb sources such as sugars, candies, white bread, white rice and white pasta. Simple carbs encourage the body to store the energy as fat where as more complex carbs are used slowly by the body which means less energy is stored.
Try to eat small and regular. Many of the healthiest people eat 6 small meals a day rather than 3 large ones. Replace carbs with fiber from vegetables such as brocolli, spinach and asparagus.
Stay in Bed to Lose Weight and Burn Fat for the Summer
This may sound counter-productive but the human body needs sleep. Studies have shown that people who don’t get enough sleep are more likely to be overweight than those who do. Aim to get 7-8 hours per night to help recover from exercise. Good sleep also reduces the likelihood of sugar cravings that can cause bad eating habits.
Following these tips will help the journey of weight loss. It is important for lasting effect to have a change in lifestyle. Incorporating these disciplines of exercise, sleep, nutrition and sensible health will have a dramatic effect on anyone’s physique.