If "New year, new me" is your motto for 2023, then weight loss must be on your new year's resolution list. But are you struggling to choose a weight loss program that isn't a sham and will actually help you achieve your goal?
Then worry not; we got you covered.
As you are determined to shed some pounds and get in your best shape, we have brought you the best weight loss program of 2023.
Top 3 Types of Home Workouts for Weight Loss
Consistency is the key, and simplicity is something that can help to stay consistent. Here are the top three modes of home workouts with which you can kick-start your weight loss journey! You may check out the 40-mins Full Body Burn on Ativa Academy to get a detailed workout plan.
Cardio is a staple for anyone aiming to shed some pounds. Even after achieving your goal, try to continue this since it has a lot of other benefits apart from just weight loss.
It is the least complicated and beginner-friendly way to burn a good amount of calories. If your aim is to lose weight, experts suggest you must do cardio at least five days a week (250 minutes/ week).
Unlike other workouts, you can do aerobic exercises seven days per week. So if you are someone who wants to do regular training to maintain the flow, then just go for this.
There are plenty of ways to do cardio, such as walking, swimming, stair climbing, etc., but if you want to do it as a home workout, the best way is exercise bikes or treadmills.
Treadmills can take up a lot of space, so if you are in a space crunch, go for a folding exercise bike. It also has lower impact on your knees and ankles.
2. Strength Training
The most effective way of losing weight is to lose fat and gain muscle weight against it. So you'll not only be losing fat but will also be gaining a lot of other health benefits. Plus, this helps you to achieve a more toned and appealing figure.
The best part about strength training is that even after you are done with your exercise, your body will still be torching calories for the next 24 to 48 hours (depending on workout intensity).
So, you work less and get more!
Weight training isn't complicated at all. As a beginner, you can buy a pair of adjustable dumbbells and start working out at home. Don't worry about them taking space since they are extremely handy and can easily be tucked in a corner.
There are numerous studies showing how this ancient practice can help us burn calories while rejuvenating our minds and soul.
There can be a lot of reasons behind one being overweight. By practicing yoga, one also practices mindfulness, which can help with problems like binge eating and other depressive emotions.
To make your stretching and asanas more impactful, you can use a yoga wheel. Apart from that, it will help you perform the difficult stretches more safely and lower the chances of any injury.
5 Best Weight Loss Programs of 2023 according to Experts
Experts always say that weight loss it's 80% diet and 20% exercise. So while it is great to work out daily, you also need to keep your diet in check.
Here are the 5 best expert-approved weight loss programs of 2023 for you to try.
1. The Mediterranean Diet
This is a high-fiber diet that is great for improving digestion and, therefore, metabolism.
In this diet, you intake lots of fruits, vegetables, whole grains, and healthy fats. Which means it won't be that bland. Even though there aren't many rules, processed food, sugar, and refined grains are strictly restricted.
2. The Weight Watchers Diet
From celebrities to fitness enthusiasts, millions of people swear by this program to drop a few pounds.
All you need to do is sign up for their program, and they'll handle the rest for you. They'll provide you with the safest guidance to lose healthy weight.
3. The Vegan Diet
If you are a vegetarian, you're halfway there. The idea of this diet is to drop all animal-based products and shift to a plant-based diet.
While this has been a hot topic because of its sustainability and environment-friendly approach, it is also great for weight loss.
4. The Flexitarian Diet
This not-so-strict diet is primarily a flexible vegetarian diet. Where in most days, you eat more vegetables, fruits, and whole grains but get to enjoy meat and other non-veg items here and there.
It ranks 2nd in the list of the US's best diet plans. It not only helps in losing weight but also gives long-term health benefits. Besides, its flexible nature makes it easier to continue.
5. Volumetrics Diet
The volumetric diet is preferred by many due to its logical approach. In this diet, you will fill up your meal with low-calorie, nutrient-rich food.
This diet doesn't require you to starve for long intervals, rather it keeps you full so you don't binge on unhealthy food.
So, in the end, you lead a caloric-deficit life and need lesser calories to burn.
Mistakes you should Avoid during the Weight Loss Journey
Here are mistakes you should avoid for the best results.
- Avoid taking sugar-rich fruit juices (i.e., orange, apple. pineapple) in the breakfast. Try celery, spinach, or cucumber juice.
- Don't eat too much protein. It can get stored as fat.
- Don't give up on everything you love. Have a cheat meal once in a while.
- Avoid all-liquid diets. As soon as you stop them, the weight gain will be rapid.
- Take time while eating and chew every bite properly.
- Do NOT avoid rest days in between heavy exercises.
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