The Naked Truth: How Many Months Does It Take To Transform Your Body
6 minute read
How To Get In Shape
Before thinking about ‘how long after starting to work out do you see results’, you must first learn how to get in shape. Here are some tips and tricks that you should follow to ensure that you lose weight and get in the shape of your dreams.
Determine How Much Weight You Should Lose
The best way to do this is by calculating your BMI. Your Body Mass Index – aka BMI – is a person’s weight in kilograms divided by the square of their height in meters (2). You can do this by using a reputable BMI calculator or by going to a doctor who may help you get a more accurate estimate. A healthy BMI for a healthy weight ranges from 18.5 to 24.9 (11). Anymore means that you are overweight and any less will mean that you are underweight.
Take A Critical Look At Your Diet
The type of foods and drinks that you consume are most probably the main hurdle in your weight loss and fitness goals. You are unlikely to achieve any of these if you are not eating the right things and in the right way. Here are some things that you should avoid to achieve your ‘how to get in shape’ goals.
1. Cut Out All Junk Foods
Take a break from visiting your favorite local fast food restaurant for a while. No matter how tasty these foods are, they are often full of saturated fats and extra calories that will prevent weight loss.
2. Cut Out Sugar, Soda, Carbonated And Energy Drinks
These drinks are usually full of added sugar. These are added calories that you do not need in your diet (20).
Instead, replace these unhealthy foods with healthier options and habits such as:
Men should have about 3.7 liters, and women should aim for 2.7 liters of water a day (18).
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2. Eat More Vegetables
The best thing about veggies is how low in calories they are. You can eat an entire plate of them without being worried about overdoing your calorie intake, as long as they are not fried. Ensure that your meals consist of dark leafy greens such as Bok choy, kale, spinach, Swiss chard, arugula, cabbage, and Romaine lettuce.
3. Consume More Protein-Rich Foods
Healthy sources of proteins include eggs, milk, legumes, protein powders, Soy (tofu), cheese, oily fish (salmon, mackerel, tuna, bass), poultry, nuts, yogurt and lean poultry or meat. Proteins keep you full for longer, preventing snacking, increasing muscle mass and strength, and boosts your metabolism; all factors that will help you get in shape (19).
4. Eat More Fruits
Not only will they help kick your sugar craving, but they also help lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, and lower risk of eye and digestive problems (17). They are also a good source of dietary fiber, vitamins and minerals, including folate, vitamin C and potassium (24).
5. Eat Your Carbs
When people are trying to get in shape, most are quick to cut out all carbohydrates from their diet. However, this is not a good or sustainable plan because our bodies need carbs.
Not eating carbs can lead to serious nutrient deficiencies. On the other hand, the body turns carbs into glucose which we use as a source of energy. While we can use other sources such as fats and protein as an energy source, remember that the brain still requires glucose to function well (4).
However, not all carbs are made equal. Simple carbs such as white bread, pasta, pastries, and candies are mostly sugar and are what give carbs a bad rap. Simple carbs provide a rapid source of energy, and you soon get hungry after consuming them.
Complex carbohydrates, on the other hand, are what you should be consuming. They are starches that consist of long chains of sugar molecules (23). These can be found in grains such as quinoa, vegetables like tomatoes, potatoes, sweet potatoes, carrots, and pumpkin, as well as in whole grains such as brown rice, wild rice, oatmeal, bulgur, millet, barley, popcorn, and whole-wheat bread, pasta or crackers. Complex carbs are healthier and will keep you fuller for longer.
Whether you’re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale – the BetterMe app has got you covered! Improve your body and revamp your life with us!
Mind Your Calorie Intake
People tend to think that because they are eating healthy foods, they should not mind their calorie intake. This, however, is not true. You can overeat even when you are eating healthy options. When it comes to calories, the average woman requires about 2,000 calories while a man needs about 2,500 calories a day (22).
This number can go up or down depending on factors such as age and lifestyle. To lose weight, it is advisable to cut about 500 to 1000 calories a day (3,500 – 7000 cals a week) (6). To determine how many calories you eat a day and track your new intake, download a reputable fitness or calorie app to help you along. This will enable you to lose about 1 to 2 pounds a week.
Start Working Out
Other than eating right and within your recommended calorie intake, the other best thing to do is to incorporate workouts into your daily routine. Please note that your exercises should be full-body workouts not just specific for ‘trouble areas’. You cannot just do ab workouts or exercise just your glutes in hopes to get in shape. Spot exercises or spot reduction does not work (14).
Instead of this, try doing compound exercises instead. These workouts are multi-joint movements that work several muscles or muscle groups at one time. They are great for anyone who wishes to get the most out of a workout session. Compound workouts do this by providing a full-body workout in less time (5).
Some fantastic compound workouts to transform your body in a couple of months include:
