If you are struggling hard to shed extra pounds while the men you know have dropped the weight without much effort, it’s in your genetics. According to a research by the University of North Carolina, men actually tend to drop weight more easily than most women. However, it doesn’t mean that you can’t lose extra weight or adopt an entirely different approach to weight loss than men, it might take consistency and a little patience to shed those extra pounds. Following diet and lifestyle changes will help you reach your goal quickly.
Cut Calories for Faster Weight Loss
Eating fewer calories than you consume is the key to losing weight. Your body largely depends on glucose for its energy needs. Getting fewer calories via food and drinks creates an energy deficit and force your body to utilize other sources of energy i.e., fat. Creating an energy deficit of up to 1,000 calories per day can help you lose 2 pounds per week safely and easily.
The best way to calculate your daily calorie requirement and create an energy deficit is the use of calorie-calculator. For example, an average 25 year old woman, who weigh 160 pounds, is 5 feet and 5 inches tall and gets 1 hour of daily activity roughly needs 2,500 calories a day to perform her optimal functions and maintain a healthy weight. To lose one pound a week, she should drop her calorie intake to about 2,000 calories or to lose two pounds each week, she should drop her calorie intake to 1,500 calories a day.
Load Up on Lean Protein
A balanced diet that includes fruits, veggies, healthy fats and unprocessed foods like whole grains is the key to losing weight. However, focusing on more protein intake will help get the best results in less time.
According to Precision Nutrition, a majority of women fall short in their lean protein intake. Extra protein intake can actually help you shed pounds as it takes more energy to digest than fats and carbs. It also boosts your metabolism and provides nutritional support for your workouts. All these factors help you lose weight and build sleek, lean muscle tissue to get a toned appearance.
To get the better results quickly, you should consume 80 grams of protein per 100 pounds of body weight. For example, 104 grams of protein if you weigh 130 pounds.
Get Slim and Toned With Exercise
Only dieting can’t significantly help you get lean and you will need to get moving. High-intensity intermittent exercise (HIIE) or sprint interval training (SIT) pumps your heart quickly and help you torch more calories. A 120-pound woman, for instance, can burn 600 calories in an hour doing 600 calories doing 20 reps of bicycle crunches.
Lifting weights can be intimidating for you, it won’t make you “bulky,”. A regular visit to the weight room will help you get a toned and fit physique. Additionally, lifting weights boost your metabolism, build muscles, improve your posture and make your arms, core and lower body.
You should schedule three to four workouts per week and choose a different exercise to challenge your body each time. You can also consult a gym trainer to help you find your way around the weight room and design a challenging exercise plan for you that can give you the best results.