It’s that time of the year again where most people will start hitting the gym to get in shape for their vacation. Depending on your goals and current situation, there are several ways of achieving your desired body shape for summer. These primarily involve calorie counting and regular exercise, but there are a few things you can use to help improve your results
The main reason individuals put on weight is that they eat more calories more than they burn. Calories can be explained as the measure of the energy content of food and beverages. To lose weight, calories consumed must be less than those burned over a period of time. Controlling food intake in this modern environment can be challenging, as it takes a lot of discipline to do it. However, consuming fewer calories is the only way to reduce weight effectively.
It’s easier than ever to track what you’re eating thanks to the various smartphone apps available. Some of the most common and highly rated free calorie trackers include SparkPeople, Cran-o-meter, Lose It, My Fitness Pal and FatSecret. These applications can be used to keep track of calories in food and beverages, and are relatively straightforward to use.
Counting calories is key if you’re looking to drop fat, but exercise can play a significant role as well. Exercise also helps to reduce weight by burning calories, and building muscle will help you burn more calories when you’re at rest. Weight control and muscle building are just a couple of the many reasons to include regular exercise in your life.
The Centre for Disease Control and Prevention (CDC) encourages healthy individuals to complete a minimum of at least two and half hours of average aerobic exercise per week. This can include brisk walking, swimming laps, using an elliptical machine or rigorous aerobic activity per week such as cycling or running. Other exercise options include dancing, playing tennis, playing volleyball, running, playing soccer, yoga and aerobic classes.
Benefits of exercise Include:
- Weight loss
- Increased energy levels
- Prevention of disease
- Mood improvement
Another important way to lose weight and get and extra boost in your quest for a summer body is through the use of supplements and medication. Supplements can be used to help hit macronutrient targets alongside calorie counting. The most commonly used is whey protein, as protein is essential for building and retaining muscle.
There are various other supplements which can be utilized for things like appetite control to help make your diet a little easier. For those struggling to lose those extra few lbs, medication like
Orlistat can be prescribed by a doctor. The medication helps reduce weight by inhibiting the breakdown of fat in the gut, which prevents the body from processing as many of the calories. While effective, it’s not the ideal solution for many people. Tracking food intake, regular exercise and a little patience are by far the most effective ways of getting the look you want for summer.