Diet fads are like fashion trends that catch every one’s fancy; everyone wants to be seen wearing at least one item of the trend before the next one comes calling. It is, perhaps, the constant struggle to lose weight and keep it off that has kept the weight loss market abuzz with newer trends, despite an apparent saturation of food and supplement options to shed weight. Just when you think you have had enough of Atkins and low carb diets, comes another packaged with exotic ingredients with promises of guaranteed weight loss to rope in the eternally-on-diet folks of this world.
In all the roller-coaster of a diet ride, how does one assess and pick the one that has the potential to shift the inches off your body and keep it off?
As a rule of thumb, it is best to pick a programme that is realistic and does not claim to work its magic in a week or ten days. Diets that promise quick fixes will, often, fail to keep up the momentum gained in the initial days. Before getting on to a diet programme, assess your weight loss requirements to see if the diet in question could fulfil it.
Opt for one that promises long-term loss and not an overnight success (ideally, about half to one kilo a week); if you plan on losing ten or more kilos of weight and are following a low-calorie diet, speak to your doctor before initiating it. You would need to speak to your doctor even if you have any health problems and are taking medication on a regular basis.
What needs to be structured into any diet plan is a well planned fitness regimen to ensure that the weight loss is substantial and a long term one. Although fitness programmes are also constantly evolving, any physical activity that is not inherently damaging to the body will be good enough to get you started. But when the goal is weight loss, a complete workout regimen is imperative.
Start by making healthier food choices to lose weight and by incorporating exercise as a part of your routine. Instead of pushing yourself against your wish, find a workout that you enjoy and have a better chance of sticking with. Fitness experts have compiled a list of exercises that can have a positive impact on your ongoing diet programme if you stick to it and continue without interruption.
Interval Training
Interval training, as the name suggests, involves a series of low- to high-intensity workouts, combined with rest periods. Such alternations between high intensity exercise and low intensity recovery periods can increase your fitness level while burning calories.
Weight Training
Weight training is effective in building muscles and burning fat. Lifting weights can increase your resting metabolic rate, thereby burning calories even when you are not working out.
Running
Running is said to be one of the most effective exercises for weight loss. A study, in fact, found that runners were leaner than those who did equivalent amounts of other types of exercise. You could use the treadmill or simply go outdoors and seek an uphill area to sprint up.
CrossFit
CrossFit is constantly varied functional movements (reflecting gymnastics, weightlifting, running, etc.), which are performed at high intensity. The key behind crossFit workouts is that the higher the power output, the more intense the effort.
Spinning
Spinning or indoor cycling is an energetic way to burn calories. This is, however, a more intense form of workout and people with cardiovascular problems might need to consult their doctor before taking it up. It may not be appropriate for beginners, but as a fitness expert point, one can adjust the resistance in a spinning class according to his or her ability.
Zumba to keep it off
Zumba, which is gaining popularity for its fun element, is high-intensity training that can aid weight management. It is a total body workout, which can help one burn about 500 calories during an hour-long Zumba session.
Yoga
Yoga might be seen more as a lifestyle measure than a weight loss programme, but it can prove quite effective in shifting weight off your body, gradually losing, if you practice it with dedication. There are specific yoga exercise or asanas targeting different parts of the body.