Top 4 Most Effective Ways to Slim Down for Summer
The summer season is fast approaching, and many people are scrambling to get in shape for the sunshine, especially after a long frigid winter. Many are already struggling with trying to get fit after COVID lockdowns, which can make the regular rush to shape up for summer even more stressful this year. Fortunately, there are many different solutions to toning up that are effective, affordable, and good for your health. For this, looking to make an all-over change and focus on their health, methods such as a healthy diet and proper exercise are sustainable methods. Safe and effective weight loss often requires attention to various aspects of one’s health such as hydration and sleep. For those who are looking to shape up in a few certain areas such as the under-chin or the abdomen, there are options such as fat melting solutions like Belkyra, which is now available at CADMEN Clinic.
Nutrition & Hydration
When it comes to weight loss the ratio quoted repeatedly is that the correct breakdown is 80% of weight loss is due to diet and 20% due to exercise. This is surmised as the old saying goes “you are what you eat,” and you cannot outrun or exercise your way out of a bad diet. The body is fueled by what we put inside, much like filling a car with gas and if the body is filled with low nutrient-dense foods that provide little sustenance and contain high numbers of calories, the body will not function as smoothly as it could. A well-balanced diet consists of vitamins, minerals, carbs, proteins, and healthy fats to fuel the body and maintain balance within. It may seem counterintuitive but eating too little is bad for your health and overall figure, eating too little can cause dips in blood sugar, mood swings, lethargy, and over-eating later due to hunger. It is best to fuel the body with what it needs than to under-nourish yourself, as the body needs the energy to build and repair muscles.
Protein: Some reliable sources of protein include beans, legumes, protein powder, tofu, tempeh, and soy. Amino acids are the building blocks of protein cells and protein helps to repair muscles and build muscles. It is hard for many people to gain muscle mass without adequate protein.
Fats: Fat has been demonized in modern society, but fat is necessary for the proper absorption of protein into the body, as well as for maintaining fullness after meals. Healthy fats such as unsaturated fats can be found in things like nuts, oils, seeds, and avocados. The thing that you want to avoid is saturated and trans fats, which are bad for your health and have few nutritional benefits.
Carbs: Carbs provide the body with energy and are needed for the body to function, they provide energy that the body needs to perform, including exercising. There are both complex and simple carbs, complex carbs such as whole wheat, whole grain, and fibrous vegetables and fruit keep you feeling full longer. Simple carbs such as baked goods provide little nutritional value or energy, but they are tasty and enjoyed in lesser amounts. They are perfectly okay!
Hydration: The human body is up 60% water and as such hydration is vital. Water helps the body to flush out waste and toxins, as well as stimulate the digestive system and provides much-needed hydration to the major organs of the body. Feelings of dehydration can be mistaken for hunger and can lead to overeating. Next time you are not sure if you are hungry or not, try having a glass of water and see if that hits the spot!
Fitness & Activity
The other half of the 80/20 ratio lies in exercise, even though it is only 20% of weight loss, it is still important for body recomposition as well as overall health. A diet may help determine overall weight loss exercise plays a significant role in body composition. For example, someone who does a lot of cardio such as running would have a different shape than someone who chooses to lift weights as their main form of exercise. Exercise is also vital for bone and joint health, as well as muscle, lung, and heart health. It is advised to get at least 30 minutes of exercise a day, as it raises the heart rate and can help prevent heart disease and stroke. Aside from these benefits exercise can help with mental health as it releases dopamine into the brain, which makes you feel happy, energized, and accomplished. There are many different forms of exercise and there is no right way or wrong way to get your body moving from yoga to walking, to skateboarding, running, or lifting weights, there are endless fun ways to integrate movement into your daily life.
Rest & Wellness
When people think of weight loss, they often think of the most discussed variables such as diet and exercise, however, sleep is also important for weight loss. Sleep helps regulate the body overall, and a lack of sleep can lead to several issues including mood swings, fatigue, lethargy, weight gain, and increased risk for serious problems such as heart attacks. The average adult needs at least 7 hours of sleep a night, however very few adults get that amount of sleep regularly. The world never sleeps anymore and with 24/7 news cycles, online shops, TV, internet, news, and restaurants it can be hard to prioritize sleep in your day-to-day. However, there are a few things that can help you get more sleep, including meditation apps such as Headspace, taking a relaxing warm bath or shower, or reading before bed can help. Trying to go to bed at the same time and wake up at the same time in the morning is also an effective way to establish a routine for your body to get used to sleeping during regular hours. A diffuser with calming essential oils such as lavender, or an eye mask to block out any annoying light can also help you clock a solid 7 hours of sleep.
Fat cannot be targeted when losing weight, for example, if you want to lose weight in your arms but not your legs, which is impossible without a procedure. It is impossible to naturally spot and reduce fat from troublesome parts of the body through methods like diet and exercise, which holistically encompass the body. In cases where people are happy with their general figure but want to treat some problem areas such as a double chin or excess belly fat, there are treatments such as Belkyra available now at CADMEN Clinic. Belkyra is a proven fat melting solution now available to customers in Canada that is injected into areas of concern by a licensed professional, such as a nurse. In only one quick and simple session results are already visible, as more time passes, and any additional sessions are performed as needed the results will become even more evident. Additionally, CADMEN Clinic offers IV drip therapy in a variety of high-quality formulations packed with essential vitamins including a weight loss IV that contains vitamins that can aid in the weight loss process in men. To learn more about our IV therapy click HERE.
To check out the results of some of our clients and learn more about available treatments at CADMEN Clinic click HERE.