How to lose weight

fat loss, lean mass, nutrition, weight loss -

How to lose weight

A question that crosses many people’s minds is “how do I lose weight?”. Well if you are one of those people your questions have been answered as in this article, I am going to go over the basics to losing weight and fat. Whether your looking to shave off a few pounds to look better or want to improve your athletic performance by losing weight these are a few guidelines anyone can follow when looking to lose fat.

 

What should I eat?

Your diet is a big part of losing weight. Its important that you count your calories and preferably you would want to be in a calorie deficit meaning you are consuming less calories then your body need for maintenance for example if you maintain weight at 3000 calories then it would be wise to drop it to around 2800 and be in a 200 calorie deficit to lose weight. It’s important you don’t go into too much of a deficit as this is starving your body of energy it needs to function and this should be slowly built up as crash diets are not good and lead to binge eating meaning all that hard work was for nothing. They type of food you are also consuming plays a big part in weight loss. Its recommended to eat lean proteins and slow burning carbs when trying to lose weight so you have longer to burn off the calories. Leafy greens and vegetables are also good as they have a high volume meaning you will feel fuller but are low in calories and high in fibre. Also try and avoid saturated fats and eat more healthy fats like the type found in avocados and peanuts as this fat can also be used as energy and will reduce your hunger when dieting.

Another thing that could help lose weight is by increasing the amount of water you drink. With the decreased volume of food your bound to feel hungry at some point and drinking water can suppress your appetite to keep you going until your next meal. Its important you try not to drink your calories through sugary drinks, these calories tend to fly under the radar and many people forget they have even consumed them. If you are in love with your fizzy and sugary drinks one thing you could do is drink sparking water with some cordial which is like a fizzy soda but with less calories and still tastes great.

 

How should I train?

When trying to lose weight you may need to alter your training regime to burn the most fat possible. Cardio is good to burn calories however this can also burn muscle and make you lose muscle mass as well as fat. To avoid losing too much muscle and to burn fat quick high intensity interval training (HIIT) is the way forward. This involves doing the activity at a higher intensity for a period of time then lowering the intensity and repeating. This also improves fitness as your raising your heart rate and lowering it constantly. Although HIIT training is good it is not for everyone and others may decide to go on a brisk jog or a nice long walk. An example of HIIT training could include jogging for 30 seconds then sprinting for 20 seconds and repeating this.  The advantages of HIIT training is that it raises your body’s metabolic rate for up to 24 hours, so you are still burning calories after the workout is done.

 

Resistance training is also a very big part to losing fat. Firstly, resistance training is stimulating muscle growth which burns calories as muscle needs energy to grow. The training increases our metabolism to repair and maintain the muscles we are trying to grow. Increased muscle mass can also make the world of difference aesthetically giving you more definition and that leaner look.  Its also proven that high intensity resistance training burns more calories and fat than cardio alone, so think about that next time you decide to forget the weights today and hop on the exercise bike. The study to prove that resistance training burns more fat than cardio was done by the International Journal of Cardiology and took place in 2013.

 

Get enough sleep

When trying to burn fat the amount of sleep you get can play a big part. Studies have shown that a lack of sleep can alter hunger hormones and increase appetite making you eat more and therefore making you more likely to gain weight. Although everyone requires different amounts of sleep, getting at least seven hours per night can put you at an advantage when losing fat. A lack of sleep could also have us seeking out the sugary goods in a desperate attempt to gain some form of energy.

So, these are the basics to losing weight. Remember when trying to lose weight all of these must be taken into consideration as they are ineffective on their own.