Losing weight is a very common life goal for people throughout the world, yet many people still don’t understand how to make weight loss a simple process. Fortunately, you can read this guide to learn how you can lose weight with a few simple lifestyle changes!
Although there are many other factors involved, beginning an exercise program and a healthy diet are the first two steps towards losing weight.
Keep reading below to learn how to lose weight with diet and exercise!
Step 1) Set a Diet You Can Keep
Choosing a diet plan to help you lose weight is more difficult that you think, but only because you need to find the right combination of what you can handle and what is best for your body. For example, eating a perfect diet will provide you fast results, but most people cannot eat that way forever.
Instead, you need to plan in “cheat meals” or even “cheat days,” along with other mental breaks in your diet that will help you lose weight over the long-term.
There are many specific diet plans you can follow, but you don’t necessarily need to use one of those.
Instead, you can focus on specific nutrition rules, along with monitoring your overall calorie intake. The main goal of any diet plan is to intake fewer calories per day than you burn.
The easiest way to limit the number of calories you eat per day is to eat more “filling” foods such as fruits, vegetables, nuts, seeds, lean proteins, and other whole foods. Eating fast food, sugary sweets, or processed foods will actually make you hungrier throughout the day, and you will gain weight!
Pre Workout vs Post Workout Nutrition
Regardless of which diet plan you want to use, there is a dramatic difference between pre-workout and post-workout nutrition needs. Before you go to a workout, you want to use foods which will provide you long-term energy. Good examples include healthy dietary fats, complex carbohydrates, and lean protein.
You can also choose to drink a natural pre workout alternative before you go to a training session, for extra nutrients and energy as well.
After a workout, you want foods and drinks that will quickly replenish the nutrients you lost during training. Examples include fruits, high glycemic index (GI) carbohydrates, and whey protein powder.
Eating a healthy diet will help you lose weight, but if you also try to time your foods properly, you will receive even more benefits!
Step 2) Begin an Exercise Program
If you are new to exercising, don’t try jumping into a High-Intensity Interval Training routine or an intense workout program right away!
For people who have never exercised much before, going for one or two long walks per day is enough to help you begin losing weight. However, beginning resistance training will make losing weight even easier!
Strength training and resistance training are the best options for weight loss because they improve your Basal Metabolic Rate (BMR). Over time, as you develop lean muscle mass, your body will burn more calories per day even while you are resting!
If you are confident enough to go to the gym and begin a resistance training program, your first step should be to work on “compound” exercises. A few good examples include:
- Bench Press
- Overhead Press
There are many other “compound exercises,” but these are a few of the most notable.
Using these exercises will help you build lean muscle mass efficiently, and they will help you lose weight fast!
Cardio vs Resistance Training for Weight Loss
Although most people use cardiovascular exercise such as jogging or running to lose weight, they aren’t as effective as resistance exercises.
Cardio exercises are great for burning calories at one time, but they do not increase your BMR as much as resistance exercise. You can feel free to do cardio at the beginning or end of a resistance training workout, but you should not try to use cardio alone to lose weight.
If you do too much cardio, your BMR will actually slow down, and weight loss will become much more difficult!
At the end of the day, weight loss comes down to the simple math of “calories in vs calories out.” If you want to burn one pound of body fat, you need to burn 3,500 more calories than you intake.
If you want to lose 10 pounds, you need to burn 35,000 more calories than you consume.
Over the course of month, nearly everyone can easily lose 10 pounds without resorting to unhealthy fat burning pills or dramatic lifestyle changes.
There are many weight loss supplements or weight loss products which can help you after you have been on your journey for years, but a basic diet and exercise plan is more than enough for most people to lose weight effectively!
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