Any fitness instructor from any part of the world will advise you that the most effective path to take to reduce excess body fat and maintain a healthy weight is by changing your eating habits. A vegan diet is made up entirely of plant-based foods, this means no meat or any animal by-product including milk, honey and eggs.
The health benefits of embracing a vegan diet surpass weight loss but also helps to reduce the risk of developing some types of cancer. However, vegans have to take precaution to ensure that they attain the right amount of minerals, vitamins and amino acids. This can be done by either using supplements or through a restricted diet. A daily exercise routine is also key to maintaining one’s weight and leading a healthy lifestyle.
Daily Physical Activity and Exercise
Whether you are attempting to lose weight or simply maintain good health, regular physical activity is a must-do. Reducing calorie intake may prove to be counteractive as it lowers the body’s metabolism resulting in more efficient storage for calories. This makes it difficult to lose weight.
On the other hand, physical exercise raises the body’s metabolism and burns calories. An average of at least 30 minutes of physical activity and exercise daily will help you achieve your body goals that much easier.
Weight Training and Cardio
Exercise is broken down into three categories namely cardiovascular activities, muscle-building and weight-bearing exercises. Cardio exercises’ main aim is to increase stamina and strength of the heart. Such exercises include, cycling, jogging, basketball, walking or swimming. Muscle-building exercises include sit-ups, climbing a tree, push-ups or weight lifting. Weight-bearing exercises that aim to strengthen bones include tennis, jogging, gymnastics, push-ups and using resistance bands.
Nutrition for Best Results
Substituting meat with fruits, vegetables and legumes requires an understanding of the nutrients a person needs for good health. These key nutrients include iron, calcium, vitamin D, B12, amino acids and omega-3 fatty acids.
For muscle growth and regeneration, protein-rich foods are the go-to for the best results. Proteins rich foods include kidney beans, quinoa, spinach, peanut butter and chickpeas. Most of these foods are also encompass adequate levels of amino acids. Calcium, a necessary nutrient for strong bones, can be found in plenty in green leafy vegetables such as Brussel sprouts, broccoli, and mustard greens.
Iron is also an important nutrient to have in your diet as it is required to enable the body to use oxygen more efficiently. Sources of iron in vegan diets include almonds, peanuts, almonds, spinach and dried apricots.
Vitamin D assists in the effective absorption of calcium for stronger bones and lowers the risk of heart diseases. Vitamin B12 preserves the body’s nervous system and can help prevent some types of anaemia which causes weakness and exhaustion.
Omega-3 fatty acids are a necessity for the proper functioning of the liver, kidneys, and immune system. Great sources of omega-3 include walnuts, soybeans, flax seeds and mungo beans.
Exercising daily may be difficult for some people and can be either due to motivation, obesity, time restraints or other several issues. However, one method for commencing an exercise routine is to take it easy at first and steadily increase you work out time as you progress and build up energy.