The Role of Exercise in Fat Loss Diet Plans: Tips for Incorporating Physical Activity
Most of the people nowadays give priority to living a healthier lifestyle. From youngsters to senior citizens, everyone wants to remain fit. Some people incorporate physical activities in their life to lose weight while some want to do muscle build-up or strength training. However, most people pay attention to weight loss. As we all know diet plays a key role in such conditions but working out in the gym, exercising or any other physical activity is an equally important aspect.
Whether the person follows a strict diet plan for weight loss or any Indian diet plan suggested by the dietician, doing exercise along with it can provide effective results. When a person wants to lose weight, they must follow one simple rule – Burn greater calories than you devour. The caloric deficit can be done by following the diet plan and doing exercise. A diet plan can assist in reducing calorie consumption, and exercising will help in burning calories. Doing any physical activity can help with enhanced metabolism and muscle strength.
The Role of Exercise in Weight Loss
Exercise helps in reducing weight loss in numerous ways which are as follows:
- Calorie Burn: Physical activity such as exercise helps in burning calories and supports to creation of a caloric deficit.
- Boosts Metabolism: Regularly doing exercise can boost the resting metabolic rate which means a person will burn energy even while resting.
- Improved Insulin Sensitivity: Exercise helps in improving insulin sensitivity which can help with blood sugar levels and decreasing fat deposits.
- Better Mood & improved energy level: Regular exercise can enhance mood, and boost energy level which in turn will help with following the diet plan.
Tips for Incorporating Exercise into Your Weight Loss Plan
- Begin Slowly
If you are someone who is just beginning to do exercise then you must start slowly and begin exercise from easy to difficult ones. By starting slowly, you will be saved from getting injured and your body will also become habitual to the exercise routine easily.
- Do cardio and strength training
For people who are targeting weight loss, doing cardiovascular activity along with strength training is beneficial. Cardiovascular activities like brisk walking, biking and swimming help in burning fat and strength training helps in muscle build-up. Do 150 mins of slight-intensity aerobics or 75 mins of intense cardio alternatively in a week along with strength training sessions.
- High-Intensity Interval Training (HIIT)
HIIT means doing intense exercise along with relaxation and low-effort exercises. Doing HIIT will help in burning a high amount of energy in a short period and it also helps in burning calories when the exercise is over. For a good fat-burning session, incorporate HIIT 2-3 times in your workout routine.
- Stay Focus & Consistent
Remaining consistent in doing physical activity during your weight loss journey should be your primary goal. Choose a sports activity of your choice and try to incorporate it into your daily routine. Whether it’s playing badminton or any other sport, dancing or trekking, staying physically active will help you in your weight loss journey.
- Keep an eye on your progress
Keep track of the workouts that you are doing and the development that you are making in the entire journey. You can write on your diary/mobile or use an app to document the exercise routine, duration or time. Keeping an eye on your progress will keep you motivated and will also help in making any modifications if needed in the plan.
Integrating Exercise with an Indian Diet Plan for Weight Loss
For people choosing an Indian diet plan for weight loss, it is important to incorporate any physical activity to get effective results. Indian Diet plan mainly includes whole grains, lean meat, dairy products and fruits. Here is a diet chart for weight loss that you can follow:
- Pre-Workout Nutrition
Take a balanced meal or snack in a small quantity before you go for a workout or do exercise. Try to balance your meal with a combination of carbohydrates and proteins. Here are some of the pre-workout snack options
- Banana & Almonds
- Whole wheat bread or toast with peanut butter
- Greek yogurt topped with some berries
- Post-Workout Nutrition
After the workout, it is now essential to fill your body with energy and repair muscular tissues. Take a meal that is filled with proteins and healthy carbohydrates. Here are some meal options that you can take:
- Quinoa and vegetables
- Panner tikka along with a wheat chapati
- Brown rice and dal
- Hydration
Stay hydrated even when you’re exercising. Drink at least 3-4 liters of water throughout the day. Along with water, you can consume coconut water or any drink that contains electrolytes.
Creating a Weight Loss Diet Chart
Having a weight loss diet plan helps in planning out and deciding your meals which ensures you live a healthy lifestyle and complete your target needed for weight loss. Here is a sample of a diet plan that you can follow based on your according to your food preference:
Breakfast
- Oatmeal with nuts – 1 bowl
- Low-fat milk – 1 glass or smoothie
Mid-Morning Snack
- 1 Apple or mixed nuts
Lunch
- Salad – 1 bowl with a protein source (tofu or legumes)
- 1 bowl of vegetable salad with a lean protein source (tofu, or legumes)
- Whole grain chapati with some brown rice
- 1 complete grain roti or a small serving of brown rice
Afternoon Snack
- Green tea – 1 cup
- Hummus along with veggie sticks
Dinner
- Grilled panner along with some steamed veggies
- Vegetable stir fry with 1 bowl of dal
Evening Snack
- Dark chocolate – 1 piece or small quantity of mix seeds
Conclusion
While you are on a journey of weight loss, following a balanced meal plan and doing physical workouts is important. The chances of losing weight are enhanced when a person follows a proper diet plan and does regular workouts. One must remember to begin slowly, remain consistent & follow different kinds of physical activity. By following all this one can attain their weight loss goals and live a healthier lifestyle.
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