THE BEST WAY TO LOSE WEIGHT
The best way to lose weight is defiantly not a crash diet. Bursts of exercise can help along with a diet plan but not on its own. The body likes slow changes when it comes to food and exercise. we should try not to confuse our metabolism.
For example, someone who hasn’t exercised in a long while shouldn’t rush into running miles a day. Not only will the struggle to do so leave them feeling disheartened and demotivated. They are also much more likely to injure themselves and set their fitness levels back further.
When just starting out with exercise you should always start off slowly and never over do it. Especially in the first few sessions. You need to get used to the few exercise’s you are doing. Then after a few weeks start adding more exercise’s to your routine. Just like in my 12 week exercise program. More info on that further down.
The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food ‘allowed’ can lead you to be deficient in the nutrients. Also the vitamins that your body needs. So, if you want the best way to lose weight, what should you do?
Energy needs and weight loss
Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you’ll gain weight. So to lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to-
Reduce the amount of calories you eat and increase your levels of activity.
This is why experts talk about weight loss in terms of diet and exercise.
Introduce changes gradually
Small changes can make a BIG difference. One extra biscuit a week can lead you to gain 5lb a year. By cutting that biscuit out of your diet you’ll lose the same amount.
You’re also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning. Rather than a diet that sets rules for all foods, but that depends on your willpower and determination. I have created a list of diet swaps that can be viewed HERE. Personally I have made some massive changes over the last 4 years to the point my diet is 99% Vegan. I like to call it plant based diet.
To be honest once I cut out the dairy I did notice a massive change to my body fat content. It was lower but be careful as sugar is already vegan remember.
here are some good reads I have found and enjoyed from amazon. As an Amazon Associate I earn from qualifying purchases. I you click on these and purchase I will receive a small commission for the introduction, but If you have a kindle they could be free. Please check all details with the seller.
You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks. The end game is to sustain these changes over months and years, ie lifestyle change for life.
Increase your activity levels
Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight. No matter if you hate gyms, even light exercise, such as a short 20 minute walk, will be beneficial. However, if done most days of the week. Every single time you exercise more than usual, you burn calories and fat.
There are lots of ways to increase the amount of activity you do. Team sports, aerobics classes, running, walking, swimming cycling, gym workouts are some. Or working out at home can improve your fitness levels.
The 12 week full body workout program that I created is perfect for increasing your activity levels. Starting at a low activity level and increasing over the 12 weeks.
Reduce your calorie intake
If you’re overweight, you can’t continue with your current eating habits if you really want to lose weight. It’s not possible to reduce body fat while eating lots of food, cakes and sweets. This doesn’t mean you can never have any treats. But you need to learn how to limit these foods to small quantities. Maybe for special occasions.
In terms of weight-loss. You can get your body to use up existing stores of fat by eating less and making healthier choices. This doesn’t mean crash diet (anything less than 1500 calories). Which usually ends up with you either getting weaker or giving up in desperation. Quick-fix diets can lead to a bounce back effect of drastic weight loss. This is followed by weight gain, resulting in a vicious cycle.
There are no shortcuts to losing weight in a healthy and reasonable way.
Eating 300 to 500 calories less per day should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but it would add up to a weight loss of about three stone in a year. Fat contains the most amount of calories out of all the food types (protein, carbohydrates). So a good way to achieve this cut down on fatty foods, eat more wholegrain bread, fruit and vegetables.
If you are just starting out with a workout routine your body will be asking you for more energy. So this is the time to start dropping out a fair bit of that junk food. Don’t over fill the fuel tank with the wrong fuel.
Below are ways to reduce calorie intake without having to alter your diet significantly.
Reduce Calorie Intake
- Replace sugary drinks with sugar free, diet or no added sugar drinks.
- Look for a reduced fat version of the things you like.
- Swap things like white bread for brown. See more diet swaps here.
- Fill your plate up with more veg or salad portions.
- Don’t over do it with the carbohydrate portions. The size of your fist should be the size of your carbohydrate portion.
- Snack on fruits NOT chocolate bars.
- TRY vegetarian/Vegan versions of the meals you like.
- Keep an eye on your alcohol intake. The more you put into exercising and the above diet tips maybe you wont have to change your alcohol intake.
All these things will influence your health in a positive way.
Finally, don’t be tempted to skip breakfast or any meal to lose weight. Skipping a meal will reduce your calorie intake for that hour, but it will leave you much hungrier later on. Not only are you likely to overeat to compensate, but you’ll often make bad choices to fill the gap. For more than a few years now I have a meal replacement milkshake in the mornings called Herbalife. I blend it with some frozen fruit. This is 100% better than missing a meal.
To sum up what I am saying above.
Start doing regular exercise and do not make drastic changes to your diet. Just cut out as much junk as you can and start to eat a bit more healthier. Before you know it a year has flown by and you are where you want to be. And that is the best way to lose weight.
View more on dieting-
