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How to lose weight and improve your health during quarantine!

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Improving your health and weight loss go hand in hand, actually weight loss is a result of poor health, the same steps you need to take to improve your health will help you lose weight. It´s frustrating, sad, disappointing to follow a diet or exercise to program and work hard for a period of time without getting results but, the problem is most weight loss programs focus on giving you results as fast as possible without considering your health and at the end of the program you´ve done more damage to your health and body.

You may had followed the most famous advice to lose weight “eat less – move more”, if you gave up it´s not your fault. How can you follow this advice if you feel tired and hungry? It´s clear that your body is not working efficiently so what we need to do is improve your health so that your body can work efficiently, and you can lose weight consistently and maintain your results effortlessly while enjoying life.

We´re talking about improving your health and losing weight in a consistent way and being able to maintain your results so it will take time. Even when you will see results in a couple of weeks you need to be patient. It took years to be where you are now so it will take you some time to get to you desired weight but, getting results which include feeling better every day and looking leaner will keep you motivated to keep going.

Weight loss goes far beyond counting calories or points if you want to make sustainable and more importantly if you want to be able to maintain those results in an effortless and enjoyable way.

First we need to change or reframe your goal, you don´t want to lose weight, you want to lose fat and maintain or gain lean muscle mass, this is what´s going to make you look lean, toned and build a great physique. To achieve this, you need to understand that everything you do sends a message or signal to your body so you need to make sure that every message you are sending is the right one.

Food and exercise are both crucial, both help you improve your health and lose fat, exercise helps you build a lean body with the right amount of muscle mass and body fat according to your height that makes you look amazing and food helps you maintain optimal health while supporting your fitness goal.

There´s something I want to make clear, your health and weight is within your control, you are capable of losing fat, getting in shape, building an amazing physique and maintain effortlessly and you are also able to improve your health and maintain optimal health in a simple way but, even when it is simple there are some sacrifices you need to make, you need to exercise and you need to avoid certain foods, I´m not saying you won´t eat your favorite meals, snacks or dessert ever in for the rest of your life, what I´m saying is that you need to avoid them for some time while you improve your health and then you can have some cheat meals.

FOOD

Everything you eat has an impact on your health and body, if you´ve tried to lose weight before by following the most famous advice “eat less – move more” you probably get some results but not the ones you were expecting and it was hard to maintain those results. The reason why is because food is not created equal, if you eat junk food you are sending the wrong message to your body, you are telling it to store fat and we can´t forget the fact that if you are trying to lose weight chances are you are obese or overweight and your brain and body works differently which makes it harder for your body to lose fat and it´s harder for you to stick to low calorie diets where you need to eat foods you don´t like.

You need to focus on eating healthy whole foods to give your body the nutrients it needs, your body needs proteins to build muscle (learn more about protein here), it also needs healthy fats to help you burn fat and absorb nutrients (learn more about fats here), it needs fiber, prebiotics and probiotics (learn more about fiber here, prebiotics and probiotics here) to maintain a healthy gut.

When you eat unhealthy, highly processed foods loaded with unhealthy vegetables oils, added chemicals and sugar that are all toxic for your body you are sending the wrong message to your body, it won´t find the nutrients it needs to function properly and it will store body fat. When you eat healthy, whole foods you are giving your body the nutrients it needs to function properly, and it starts using fat for energy.

Healthy fats you can eat are avocado, nuts, seeds, yogurt (low in sugar – full fat), you can cook with olive oil and coconut oil, some proteins are meat, beef, steak, chicken, fish, some carbohydrates are vegetables (corn doesn´t count as veggie) especially leafy greens and broccoli, beans and legumes, oats (plain, natural oats), brown rice, quinoa, amaranth, corn tortilla, dark chocolate (at least 75%), spices, salt.

Now that you are at home you have a lot more time to cook more, if you don´t know it´s a great time to learn, if you focus on whole fresh foods, like the ones I mention before it will be a lot easier for you to improve your health and lose fat. Apart from focusing on those healthy foods remember that you need to avoid or eliminate unhealthy highly processed foods (at least for a period of time) eating this unhealthy foods have a negative impact on your body and health and they will take stop your progress or even take you back.

EXERCISE

When you want to lose weight or actually lose fat and maintain your results you need to focus on getting stronger, when you get stronger you send the message to your body to maintain muscle and even build new muscle, for this you need resistance. Resistance can come from free weights like barbells or dumbbells or it can come from gym machines or it can come from your body weight.

Your goal then is to get stronger on bodyweight exercises and you do this by making every exercise challenging an example is getting stronger on pushups and building up to one arm pushups or one arm feet elevated pushups, one arm chin ups, pistol squats. These are really challenging levels of each exercise, but you can start with knee pushups, bodyweight rows and squats.

Here is a workout you can use as a guide:

Workout A – Lower body Workout B – Upper body
Squats – pistol squats 8 – 10 reps Pull ups – One are pull ups 8– 10 reps
Step ups 8 – 10 reps Pushups – One arm pushups 8 – 10 reps
One leg deadlift 8 – 10 reps Pike pushups – Handstand pushups 8 – 10 reps
Glute bridges 10 reps Chin ups – One are chin ups 8 – 10 reps
Knee ups – Leg raises 12 – 15 reps Dips – Weighted dips 8 – 10 reps
Calf raises 12 – 15 reps Back bridges

Cardio is not the best way to lose fat, it is helpful if you use it the right way but, we cannot deny that it has so many amazing benefits for optimal health so what you can do is take a walk, we need to be social distancing but if you can go outside for a walk alone it will help you lose fat faster, plus you get sunlight and it improves your mood, if you can´t go outside and walk then try jump rope, it will give you the same benefits. Take a walk for 15 to 20 minutes or 10 minutes or jump rope.

You want to stay active and doing some type of physical activity to improve health and to lose fat and get lean you want to get stronger on bodyweight exercises so combining both of them gives you both benefits. Eating healthy whole foods helps you improve your health and sustain your fat loss goal; you give the nutrients your body needs to function properly.

Use this post as a guide to start your fitness journey, to start improving your health and losing weight, if you want to keep working on it, if you want to maintain optimal health and build an amazing physique to live an amazing life follow me on social media and keeping visiting this site. Also, if you have any comments, questions or doubts leave them on Facebook and Twitter, I´m glad to help.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

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