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Thanks to the influence of Instagram, advertisements, and other forms of popular media that prominently feature the very fit or traditionally attractive, many people feel pressure to lose weight when they don’t have to, but there are also plenty of compelling reasons why a person really should shed some pounds. Whether to improve their overall fitness level, counter a chronic illness, or simply improve their self-esteem, people of all stripes have sought out methods of healthy, effective weight loss, many of which can be convoluted or require extreme deviations from an average lifestyle. In truth, however, there’s not much you need to know to reach your goal of a slightly slimmer you, which is how the weight loss protein shake experts at ENU have been able to boil down the basics into just a few essential points; read more below.
Achieve Healthy Weight Loss with These 5 Tips
Because of variations in genetics, environment, and other factors that can affect a person’s well-being, no list of weight loss tips will always work for everyone, but the five points we discuss below can make for a great foundation for anyone interesting in losing weight. Feel free to tweak your personal approach, of course, but following these suggestions should get you well on your way toward reaching your weight and fitness goals:
Limit Simple Carbs
There’s been a lot of talk in recent years on the need to cut out carbohydrates to achieve healthy weight loss. In many cases, the line goes something like, “Carbs are empty calories,” or “Carbs just turn into fat.” Depending on the circumstances, this might be true, but cutting all carbs out of your diet can be an unsustainable practice that just sets you up for failure in the long run. Instead, take notice of the nuances in the anti-carb argument, which may make all the difference.
The biggest caveat to keep in mind here is that not all carbs are created equal. The worst offenders here are simple carbs, especially sugar, which provide fast energy for your body while causing a spike in blood sugar. These carbs are worth avoiding – or at least, severely limiting – but there are others that can play an important role in your weight loss efforts. When the carbs in food include a healthy dose of fiber, they can provide all sorts of benefits, and these sorts of complex carbs can also provide long-term energy, rather than the kind of sugar rush you’d get from the simple kind. Our low sodium protein shakes are also low in simple carbohydrates like sugar to help you create a better routine for your diet.
Focus on Behaviors
Avoiding certain foods is all well and good, but most experts agree that it takes lifestyle changes to lose weight and keep it off. This may sound daunting, but even implementing small changes can make a big difference; for instance, using a smaller plate when eating dinner can make smaller amounts of food seem more filling and aid in portion control. Adding some regular exercise to your routine can also improve your results significantly, which could simply mean going for a half-hour walk each day. Ultimately, it’s these new habits and behaviors that will lead to lasting change.
Use Resistance Exercise
Speaking of exercise, one of the best ways to ensure healthy weight loss is to add some resistance exercise to your routine – in other words, lift some weights. These don’t have to be huge hunks of iron, either; just using some small 10- or 15-pound dumbbells can greatly improve muscle mass and definition, not to mention burn plenty of calories.
Resistance exercise is important for another reason, too: Muscle uses more energy than fat, which means that your body will burn more calories at rest. Typically, a smaller body needs less fuel, so many people find that their calorie requirements shrink along with their waistline, but by adding muscles to your frame, you keep your calorie use up and limit potential weight gain in the future.
Eat More Protein
To build the muscles you want, though, you’ll need to provide your body with the proper resources: This means protein. Without enough of this important macronutrient in your diet, you won’t see the kinds of returns you might expect from weight training, which could hinder your weight loss efforts in the long run.
Plus, protein has the advantage of helping with the dieting side of weight loss as well. Because it makes you feel more satisfied than carbs, swapping out some bread or rice for a scoop of beans or lean meat can help curb your appetite and make it easier to limit your calorie intake – a crucial part of any weight loss plan. Our weight management protein shakes can help with this goal.
Watch Your Calorie Intake
The final tip for healthy weight loss is one you’ve almost certainly heard, but one that’s worth reiterating anyway. Counting calories can be a tedious task, and one that distracts from other aspects of a comprehensive weight loss plan, but there’s no denying that calories play a major role in any attempt to lose weight.
Generally speaking, the rule of thumb is that one pound of fat is 3,500 calories, so to lose one pound a week, you’d have to maintain a calorie deficit of at least 500 calories per day, on average. Whatever the number, though, the point is that, if you want to lose weight, you’ll need to consume fewer calories than your body uses, so keeping an eye on the number of calories you eat or drink each day is critical.
Try an ENU Meal Replacement Shake to Help with Healthy Weight Loss
Despite how it may seem on fitness blogs or in Facebook posts, losing weight doesn’t need to be complicated, and the meal replacement shakes at ENU can make the process even easier. Each nutrition shake offers a balanced mix of healthy nutrients at about the proportions of a small meal, making it easier to track and control calorie counts while curbing hunger and nourishing your body. Learn more about all our products by visiting the ENU website or calling (855) 266-6733 today.