We all have seen some weight loss medicine or tool ads that say ‘lose your weight in just 30 days’, but the reality is so different; losing or gaining weight and getting into shape is a long process, and we can’t do it in a very short period of time.
Losing and gaining weight and getting into shape time depends on many factors, including the exact weight of a person, age, medical conditions, family history, etc. Everyone needs different types of techniques and time periods to get into shape.
Things To Do To Lose Or Gain Weight Easily
In the fast pace of life, most people ignore their health, and as a result, they gain weight or lose weight. In order to keep the body in shape, there are certain things to be followed, and the same are listed below.
1] Eat Healthy Diet
Eating a healthy diet to live a fit life, your diet must be according to your goal; if your goal is to lose weight, then your diet must be different compared to gaining weight.
- For Weight Loss– To lose weight, you have to add protein, fats, and green leafy vegetables into your diet. Try to avoid sugar, processed food, and soft drinks, and limit the quantity of carbohydrates in your diet.
You have to eat a calorie-deficient diet, in which you have to eat fewer calories compared to the calories you are using to increase weight loss.
- For Weight Gain– To gain weight, you have to eat more calories than you lose every day. To gain weight, you have to eat more fiber-rich, protein and carbohydrate food.
You must consult a nutritionist and doctor to choose a healthy diet plan for yourself, and if you are suffering from any medical condition, then you must consult your doctor before adding anything to your diet.
2] Use Different Exercise
Staying active is essential for living a healthy life and also gaining or losing weight. If you want to lose weight, then increase the cardio exercise in your plan, and if you want to gain weight, then add muscle-building exercise to your routine.
Always choose an exercise plan that you like and that can fit into your routine easily; this will help you to continue your exercise plan in the long run.
3] Change Lifestyle
Changing your lifestyle is a major thing you can do to get into shape, such as avoiding alcohol, smoking, taking proper rest, drinking an adequate amount of water, not 3 times skip meals, etc.
Factors Which Affect Gaining Or Losing Weight
Losing or gaining weight and getting into shape is a slow and long process, and this depends on many factors:
1] Weight Goal
Major things that depend on the get-into-shape timing are the current weight and weight goal of the person. It is proven that losing and gaining more than 3-4 kg of weight in one month is a healthy weight gain or loss; more than this, it is categorized as unhealthy.
2] Medical Factors
Medical diseases are also one of the major things on which getting into shape depends. For some diseases like asthma, weight loss becomes so difficult. But this is not impossible; consult with your doctor and curate a special plan for yourself to get into shape.
3] Family History
Family history is also one of the main things on which the time period of getting into shape depends. If your gene has a history of gaining or losing weight quickly, then it becomes difficult to gain and lose weight. But it is still possible with correct diet and exercise.
Metabolism slows as a person ages, so it is becoming difficult for them to lose or gain weight easily. But it is never impossible; with effort, the right plan, and patience, you can achieve your ideal weight count. Always remember not to put unnecessary stress on your body.
Getting into shape is not a 2-minute noodle, it takes time, a lot of effort, and the right diet and training. But it is definitely possible for everyone to get into their ideal shape and size. You can set yourself up for success by using the tips above. Remember to be patient and steady, and don’t give up if you don’t see results right away.