How to Lose Weight Effectively
The most common fitness goal, at least for the beginners is To Lose Weight.
It is easy enough to lose weight, but searching over the internet one may discover thousands of methods and diet plans that may or may not work. It is easy to be confused and ultimately think- ‘Is it that hard to lose weight?’
The truth is, losing weight is actually pretty simple. Just follow the following steps (which may seem way obvious) and we guarantee that you will lose weight fast and safe.
Here now are the only 6 weight loss tips you ever need to hear…
Tip #1: Consume less calories than you currently do
This is the Gospel of losing Weight. Our body is a terrific machine. When we consume more calories than required by our body, it converts them into fats to be stored and recovered later whenever there is lack of calories.
The reverse is also true. When consuming less calories than what your body requires, it tends to break down the fats stored in the body and convert it into energy.
If you had to do just one thing to lose weight, simply eat less calories than you currently do. And do it consistently.
You should ideally eat 20% fewer calories per day.
So, for example your daily calorie requirement turns out to be 2500 calories. Simply eat 20% less calories a day. Which means you should bring down your calorie intake to 2000 calories.
Simple isn’t it?
At this rate you should be losing between 0.5 to 1 kg per week. This is considered to be the safest rate to lose weight. If you lose weight faster than this rate, you will end up feeling fatigued and exhausted.
To make sure this is happening correctly, weigh yourself at least once per week (always first thing in the morning on an empty stomach) and make sure weight loss is taking place as fast as you want.
Tip #2: Weight Training or Cardio
When the question of how to lose weight comes up, cardio is what most trainers recommend.
Cardiovascular exercises are a great way to burn calories, but if you only want to burn calories wouldn’t it make sense to simply consume less calories than having to run on a treadmill for an hour? Sure, Cardio increases bodily metabolism and helps your body to convert food into energy more efficiently. But cardio exercises for weight loss are way more exaggerated that they should be given credit for. A run on a treadmill for about 20 minutes burns around 100 calories. If you eat one banana less a day, you wouldn’t have to run on a treadmill for 20 minutes. Do you see where this is going?
On the other hand, we recommend weight training as a more permanent solution to losing weight. Here are the reasons-
- Weight training burns calories. May be a little less than cardio. Weight training schedule mixed with cardio would be the best alternative.
- Weight training builds muscle, and more the muscle on your body, more calories it needs to maintain them.
- Weight training builds muscle, and there is a world of difference between losing weight and looking weak and skinny and losing weight and looking well-built and sexy!
Tip #3: Eat More Protein
Calories are always the most important aspect of losing weight, but after that… it’s protein.
- Consuming enough protein each day is the key to maintaining muscle while losing fat. As mentioned earlier it is much better to look well-built than to look skinny.
- Protein is the most filling macronutrient. Meaning, protein will fill you up and keep you fuller longer than carbs or fat because it takes longer for the body to process proteins.
- And in the process of digestion, Protein tends to burn the most calories. All macronutrients require some calories to be broken down into energy, but Protein requires the most.
- If you WILL be working out, you should eat between 1.2 – 1.5 grams of protein per Kg of body weight. (A person weighting 70 kgs should eat between 90-120 grams of protein per day.)
- If you WON’T be working out, you should eat between 1 – 1.2 grams of protein per Kg of body weight. (A person weighting 70 kgs should eat between 70-90 grams of protein per day.)
- (If you are significantly overweight, you should use your target body weight instead of your current body weight when calculating your protein intake. So, a 100 Kg person looking to get down to 70 Kgs would use 70 Kgs as their weight)
Common high protein foods include chicken, turkey, fish, lean cuts of meat, eggs, broccoli, Soybeans and protein supplements.
Tip #4: Get The Rest Of Your Diet Right
Once again, the most important part of how to lose weight is your diet, and the most important part of your diet is calories. After that, it’s protein.
As for everything after that, here now are some additional weight loss tips for getting the rest of your diet right:
- Eat (mostly) higher quality carbs. For losing weight, the type of carbs you eat really doesn’t matter at all as long as your calorie intake is what it needs to be (seriously, it’s true). However, where the type of carbs does matter is controlling hunger. Lower glycemic, nutrient-rich, unprocessed foods like fruits, vegetables, oats, sweet potatoes and brown rice are much more ideal for appetite control (and overall health) than higher glycemic, refined, processed foods like white bread, white rice, typical cereals, snack foods and other sugary useless junk.
- Get your essential fatty acids. While avoiding trans fat completely, keeping saturated fat to about 1/3 of your total fat intake, and getting the majority from polyunsaturated and monounsaturated fats (nuts, olive oil, etc.) is ideal, the most important part of your fat intake is getting a sufficient amount of the essential fatty acids, especially omega-3. It will help with weight loss, maintaining muscle, and overall health. The best source of omega-3 are fish oil supplements, which I highly recommend taking.
- Eat as often as you want at whatever times you want. Ever hear that it’s bad to eat late at night? That’s bullshit. Ever hear that eating 6 smaller meals per day speeds up your metabolism and helps you lose weight? That’s also bullshit. The truth is, all that truly matters for weight loss (or any other goal for that matter) is just eating the right total amount of calories and nutrients (protein, fat, carbs) for the day. When and how you do it makes no difference whatsoever, and countless studies prove it. So, whatever is most enjoyable for you and most likely for you to stick to consistently… that’s what you should
- Avoid useless supplements and products. If I had to guess, I’d say that 95% of the fat loss supplements and weight loss products on the market are complete crap. Save your money.
- Take the few useful supplements. Not one single supplement is required for losing weight, but there are a few that can be beneficial for fat loss and your health in general. I personally use and recommend protein powder, fish oil, and a multivitamin.
- Drink plenty of water, and little of anything else. Drinking your calories is the quickest and easiest way to consume more calories than you should. For this reason, avoid regular soda, fruit juices, sports drinks and limit alcohol to some degree. Instead, drink plenty of water.
- To lose weight faster and avoid the uncomfortable hunger pans, try a fatburner like evolv
Tip #5: Get Everything Else Right, Too
Beyond all of the above, here are the only other weight loss tips truly worth mentioning…
- Get enough sleep. Research shows that a lack of sleep negatively impacts the hormones that control hunger. Meaning, not sleeping enough makes you hungry and increases food cravings. Try to get as much sleep as you can. If all else fails, take naps.
- Track your progress closely. Like I mentioned before, weighing yourself about once per week first thing in the morning is ideal for tracking your progress and ensuring you’re actually losing weight as fast as you should be. In addition, take measurements (waist, arms, chest, legs, etc.) every week or two, measure your body fat percentage if you can, and best of all, take a picture of yourself every few weeks. Scales and measurements are great, but nothing shows progress as accurately as pictures.
- Stay motivated, dedicated, and consistent. Weight loss doesn’t happen as fast as we all wish it could, and it takes significant amounts of effort and will power to make it happen. Stay strong, and don’t quit no matter how hard it may seem at times. (Have problems with will power? My article about food cravings might help.)
- Ignore the bullshit. There is an infinite amount of horrible weight loss information out there that does nothing but distract you from the important and proven tips I’ve explained throughout this article. It’s all bullshit. Ignore it.