Vital facts that you need to know if you want to be successful in your weight loss goals.
It's no secret that weight loss feels like an incredibly overwhelming and complicated aspect of fitness. So many people turn to popular diets and fad programs that promise quick results, only to feel discouraged and frustrated after a few short weeks or months. The truth is, weight loss does not have to be this way. There are a few easy weight loss fundamentals that anyone can adopt to help them achieve their goals. By following these tips, people can lose weight and feel more relaxed and confident while doing so.
Weight Loss Fundamentals
Caloric Deficit
If you're looking to lose weight, you need to create a calorie deficit. That's where you consume fewer calories than you burn. Doctors and nutritionists suggest two healthy ways to do this. One is cutting down on your food intake, and the second is exercising more. These two methods work best combined.
Diet change
If you want to lose weight and get leaner, you need to force your body to use fat for energy. The best way to do this is by consuming fewer calories than you burn. There are many different ways to create a deficit, but a good rule of thumb is to eat about 500 fewer calories than you burn each day. Based on a starting point of 1200-1500 calories per day for women and 1500-1800 calories for men, this way results in shedding 1 pound per week. If you do not feel comfortable with this calorie intake, please speak to your doctor to find the minimum calories your body needs.
One of the best-proven weight loss fundamentals is eliminating sugar from your diet. This simple trick can reduce 2% of body weight within six months. [1]
Meal frequency
Many people believe that meal frequency is crucial for weight loss. In fact, as long as you keep maintaining a caloric deficit, whether you eat three or four meals a day, you are on a good path to getting a leaner body. A good rule of thumb is to do what works for you regarding meal frequency. There are various eating patterns out there. Some people prefer six small meals throughout the day, while others go for intermittent fasting and eat twice every 24 hours. Others may feel better eating two meals a day. And then some stick with the classic three meals a day. The key is to figure out what works best for you and stick to it.
Portion Control
There are many benefits to eating smaller portions at mealtimes. By controlling the size of your plates and bowls, you can help to prevent overeating and weight gain. Over time you will start feeling fuller for longer, and on top, you'll also avoid the negative health consequences that can come with overeating. To restrain yourself from consuming too much, finish your meals slowly and stop eating before feeling full. Remember that it takes approximately 20 minutes for the stomach to tell the brain it's full.
Alcohol intake
If you're looking to lose weight, abstaining from alcohol is one of the best ways. Drinking alcohol can interfere with weight loss efforts. Excessive drinking can also lead to other health problems like heart disease and liver cirrhosis. If you are trying to lose weight, it is crucial to be aware of the calories in alcohol and how they may affect your progress. Cutting down on your intake of alcohol can make a big difference in your overall diet and weight-loss goals.
Regular Exercise
To get the best weight loss results, it is recommended to link diet with regular exercise. This combination supports losing weight healthily and maintaining a physique long-term. We know it sounds easy, but it can be more challenging to implement in your busy schedule. Do not worry. You do not have to spend ages in the gym. Even performing 30 minutes per session, three days per week of rigorous physical exercise, can produce robust benefits compared to being sedentary.
Before starting any hard exercise program, we strongly recommend speaking to your doctor if you have any underlying health conditions.
To Conclude
Weight loss fundamentals - the first step to shedding fat and improving health.
Sustaining fat loss is a challenging task. It takes time, dedication, and consistency to see results. However, if you want to ensure that you're achieving sustainable changes, it's essential to refer to the simple weight loss fundamentals explained above.
It's not all about the weight loss itself. You also have to make sure that your lifestyle is altered to allow you to keep the weight off for the long term.
Do you want to start your journey towards a leaner body? Not sure if you can manage on your own? We can help! The Box London Personal Trainers specialise in personal training for life for people of all ages and abilities. Contact us today to book a session, and let us show you how easy it is to get started!
Trusted resources:
[1]. WebMed