Tips for slimming down without workouts, offered by professionals
In the realm of health and fitness, two experts, Aroosha Nekonam and Arj Thiruchelvam, are offering valuable advice for those seeking to lose weight and improve their overall wellbeing.
Nekonam, a certified personal trainer and nutrition expert, emphasizes the importance of a balanced diet. She suggests incorporating lean meat, fish, eggs, dairy products, and vegan protein sources like tofu, tempeh, edamame, lentils, and nuts into one's diet. Vegetables, she notes, are big in volume but low in energy density, making them an ideal choice for filling up without the calorie count climbing too high.
Protein, Nekonam explains, plays a crucial role in weight loss. It aids in repairing, rebuilding, and maintaining muscle tissue, and is satiating, keeping one fuller for longer. Prioritizing protein can increase the metabolic rate, as the body converts calories into energy more efficiently with protein.
Wholegrain carbohydrates like pasta and rice, according to Nekonam, can boost performance, aid recovery from workouts, improve thyroid function, and help one sleep better. She also recommends focusing on healthy fats like those in olive oil and avocado, as they are essential for the body and can help slow down digestion, suppressing hunger between meals.
Weight loss, as stated by performance and nutrition coach Arj Thiruchelvam, is created by a calorie deficit, a negative energy balance where one consumes fewer calories than they burn. To lose weight without sports, one can create a calorie deficit by consuming 300-500 calories less than their total daily energy expenditure.
Exercise snacks, small bursts of movement lasting for a minute or less, can boost cardiometabolic health and be easy to fit into a busy schedule. Daily activities, such as taking the stairs instead of the escalator or lift, doing squats during TV ad breaks, and walking around while on the telephone, can also aid weight loss.
Planning meals in advance can help with weight loss by promoting healthy eating and reducing the likelihood of being overweight or obese. Research by the University of Paris supports this, showing that meal planning can contribute to weight loss.
Exercise can aid weight maintenance and is one of the best ways to beat the weight loss plateau. The Universities of Westminster and Limburg concur, highlighting exercise's role in maintaining weight loss.
However, it's important to remember that everyone's body reacts differently to weight loss, so it's crucial to eat in a way that suits one's individual needs.
Good quality sleep is non-negotiable for weight loss, as it affects hormones and can lead to increased hunger. The Shanghai Jiao Tong University School of Medicine and Harvard School of Public Health both stress the importance of good sleep for weight loss.
Limiting alcohol intake can aid weight loss, as alcohol often leads to increased calorie intake and poor food choices. Research by Yale University of Medicine supports this.
Lastly, it's always recommended to consult a licensed healthcare professional before making decisions concerning your health and wellbeing.
In conclusion, a balanced diet, regular exercise, good sleep, and mindful daily activities can significantly contribute to weight loss and overall health improvement.
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