Fighting Fit - Patience is a virtue

IF YOU eat well and exercise often, you should be losing weight, correct? However, there are those who are unable to beat the scale after starting a fitness programme.
If you feel like you’ve been exercising for eternity but are still unable to lose weight, you’re doing it wrong.
Sometimes, making minor changes to a comprehensive fitness plan can make all the difference.
Food as fuel
Diet is considered 70% of the battle. Master it, and watch the fat melt away. A good rule of thumb is to stick to all-natural, whole foods but what about those who are continuously counting calories and still battling the scale?
Counting calories alone does not guarantee weight loss. The food we consume depends heavily on our body type, metabolism, and other factors.
Protein is one of the most important nutrients for losing weight but often overlooked. Eating protein-rich food can boost metabolism and drastically reduce cravings.
Also, long-term dieting is not sustainable for continued weight loss.
The water factor
Water does not have some magical property that burns fat, but it does help. Water is a key ingredient for proper digestion and nutrient absorption.
Water transports carbohydrates and proteins that our bodies use as food once it has been metabolised.
Energy drinks taste delicious but they do not regulate the body’s cooling system, and experts agree that water is a better alternative for low and mid intensity workouts.
Researchers also found that a person who maintains a healthy diet and exercises regularly would burn an extra 17,400 calories a year by increasing his or her water consumption by 1.5litres a day.
It may seem small but every calorie counts if you are trying to lose that last few kilos.
Seven hours sleep
Sleep is absolutely important when it comes to weight management.
According to researchers from the University of Chicago, the human body goes through metabolic grogginess after just four days of poor sleep. That’s a busy week at work for most of us.
This can cause the body’s insulin sensitivity to drop by more than 30%, which could lead to excess insulin storing fat in all the wrong places.
Adults with poor sleep have a 55% greater of chance of becoming obese. Try to clock more than seven hours of sleep a night. Store away all electronics one hour before bed to unwind and develop healthy sleeping habits.
Lack of strength training
Cardio is a necessary part of the workout routine, but too much of a good thing can actually be bad.
Cardio keeps the heart healthy, helps break a sweat and boosts metabolism, but if you live on the treadmill but never lift a dumbbell, then you’re missing out.
High intensity strength training has been proven to burn more calories compared to pure cardio exercises such as running or cycling, and it will continue to do so throughout the day.
This is known as excess post-exercise oxygen consumption, or EPOC. As the body builds muscles, it progressively gets leaner and develops a nice shape.
When lifting to burn fat, focus on lifts such as squats, deadlifts, bench presses, rows and pullups.
Always have a plan and be patient. A healthy and fit lifestyle is a marathon, and not a sprint.
Nevash Nair is currently on his own fitness journey in Thailand. Contact him via email at lifestyle.nevashnair@thesundaily.com.