The top ten weight loss tips discussed here are the fundamentals, the core of any successful weight loss routine. Of course, such information can be found on the Internet. Most sources tell you what you need to do to lose weight (and indeed the results are guaranteed), but they don’t tell you why exactly these tips will cause weight loss and what are the reasons for it.
I will not include specific weight loss tips, such as recommendations on whether or not to eat certain foods or perform specific exercises to get concrete results. My main goal is to list only the basic and necessary tips for weight loss success and try to explain them in detail and expose the truth about some diet and fitness myths.
1. Stay away from fat. Eliminate fats or fatty acids completely from your diet, will it be the solution? The answer to this question is complicated. In opposition to this statement, it suffices to mention that the fat portion of a daily caloric intake is recommended to be 20 to 30%. The key here is to understand that there are two main types of fat: saturated and unsaturated (monounsaturated and polyunsaturated) fats. They can also be divided into “bad” and “good” fats.
Studies have shown that saturated fats can be called “bad” fats and unsaturated fats “good” fats. The first have elements of risk to health and the human body will only store them as a reserve energy source (as excess body fat). The second type has many health benefits, such as reducing bad cholesterol (LDL) and increasing good cholesterol (HDL) levels, caring for our skin, providing fat-soluble vitamins and healthy fatty acids such as omega-3, which play an important role in the life of our hearts. Therefore, the presence of healthy fats in your diet is very important, but you should keep them in the recommended daily range of 20-30%; otherwise, consuming larger amounts of them will only add to your total calorie intake, which means gaining weight.
2. Keep carbs in moderation. You should keep that in mind when you are trying to lose some weight. However, extremely low carbohydrate diets are not the solution. Metabolized carbohydrates, if not burned as energy on time, will be stored as fat in your body. However, they are an invaluable source of energy and also possess qualities to suppress hunger. If you cut them too short, you will lose strength and energy to exercise. So again, the solution is to keep carbs in moderation and choose smarter foods that contain good complex carbs and pure fiber, such as oat products, brown rice, and whole wheat bread.
3. Eat Protein: Does the High Protein Diet Give Us the Solution? Lean protein foods are part of any healthy diet. They are very low in calories and for people who train protein is what the body needs to build more muscle tissue. As long as they are good, the general recommendation is for protein consumption to take 10 – 20% of the daily nutrient intake. These numbers will increase if you are on a mass-gaining routine.
Keep in mind that protein does not have appetite-suppressing qualities, which means you’ll be hungry in less time after your last protein meal, and if you eat large amounts of protein meals, you’ll contribute to total caloric intake and anything else. above the calories you need. will burn during the day will lead to weight gain.
One of the most popular ideas in the weight loss world is the low carb, high protein diet. This is a certain method to burn calories and lose extra pounds. However, this approach is not so good for long-term weight loss, because when following a low-carb, low-calorie eating plan, our body is forced to use existing carbohydrates located in the liver and muscles. Maintaining such a diet will lead to weight loss mainly from water stored in the body, rather than fat, and also strains the internal organs.
4. Eat more often. Instead of the traditional three meals a day, allow yourself smaller, more frequent meals to boost your metabolism. Larger portions of food will slow down your metabolism, resulting in more calorie burning and expendable calories being stored as fat in your body. When you eat more frequently you keep your metabolism at a higher rate for longer, in other words you will keep the calorie-burning oven constantly working.
5. Eat slowly. We all know that eating fast and gaining weight go hand in hand, and most of the time it results in overeating. Approximately 10 minutes is the time it takes for our stomach to send a signal to tell our brain that the food we eat is enough to satisfy our hunger. Also keep in mind that it is not recommended to eat while doing something else, for example eating chips or nuts while watching TV, because that way we will not realize how much food we have eaten before it is too late.
6. Calorie count. If you’re serious about losing weight, you’ll first focus on the healthy weight you want to achieve, then find your recommended calorie intake for that weight, and begin making gradual changes to your daily life to achieve your target intake. To understand how many calories you are consuming in a day, you should have a basic understanding of the calorie content of the foods you eat and always look at the nutrient chart on food labels.
Having defined your daily nutrient intake, you should know that anything above that will result in weight gain. But don’t worry, the solution is simple: increase the amount of exercise and you’ll burn more calories.
7. Exercise: the best way to burn body fat. The only healthy weight loss is the process of burning excess body fat stored in our body as a source of energy. Exercise will also increase strength, stamina, and overall health. It can improve our mood and help with concentration. Regular exercise will prevent many diseases and eliminate many cardiovascular problems. It will also have anti-aging effects and can increase our self-esteem.
8. Aerobic exercises vs. anaerobic. Aerobic or cardiovascular exercises are performed at moderate intensity levels for longer periods of time. They help a lot in the fat burning process and increase stamina levels.
Anaerobic exercises, on the other hand, are exercises to improve strength and muscle development. For example, in powerlifting this means exercising with much heavier weights and with very few repetitions, some bodybuilders even going to the point of doing a single repetition with the maximum weight they can possibly lift.
Both aerobic and anaerobic exercises expend calories, the question is which is better and the answer is to get both. If your goal is just to lose weight, you’ll only need cardio, but if you also want to improve your strength, or burn fat to reveal your muscles, you need to build them first.
9. Say goodbye to alcohol or forget about showing off your abs. Proteins and carbohydrates contain 4 calories per gram while fats contain 9, alcohol on the other hand contains 7 calories per gram. Alcohol is also known to increase your appetite, which means you are about to eat large amounts of food. It also contains so-called “empty calories” that contribute to caloric intake but have no beneficial nutritional value. Also, in most cases, the calories in alcoholic beverages are the first to be metabolized by our body, leaving carbohydrates behind, so they will not be used as an energy source in the first place, but rather stored as excess. of body fat.
10. Weight loss supplements. These are known as weight loss alternatives and they can really help, but again, things here are not that simple. First of all, many people think that diet pills will make them lose weight without doing anything else. If you think you are cold, sit in front of the TV or computer, eat french fries and chocolate waffles all the time, and taking weight loss pills you will still lose weight – you are on the wrong track. If you think that the more tablets you take per day, the more weight you will lose, then you are also wrong.
Weight loss supplements are always recommended as part of your diet and exercise routine, because supplement means addition, and that’s exactly what they are: an addition to fill in the gaps in your eating plan and make your diet more bearable. . And I will only mention (because it is not a secret to anyone) that there are many fake or health-threatening supplements with undesirable harmful components. If you want to use diet pills, you need to find safe ones that really work. This means doing extensive research on your ingredients, company reputation and support, clinical studies, and customer feedback.
The most important of all the tips to lose weight and achieve success is our internal motivation. It will give us the will to start with healthy eating and regular exercise, the motivation will guide us through time, to constantly achieve and improve our results and it will help us not to give up when the results are not showing as fast as we want them to. everything, you are the only one who has the responsibility to control the result of your actions or inactions.
