Weight loss is an age-old dilemma faced by almost everyone among us. Getting the body of your dreams is hard. Getting in shape requires a lot of hard work and dedication. You have to be determined towards your goal in order to get in your preferred physique. However, this takes a lot of time. A luxury most of us can’t afford in this progressive world of ours. There is a lot of trial and error associated with weight loss.
During your weight loss journey, you’ll hear a lot of advice from everyone around you. The advice isn’t necessarily bad or good. It’s just that people ignore a few crucial factors that help determine how fast or slow your progression will be. Factors such as your metabolic rate, which decides how fast your body converts food into energy, and your body composition. Losing weight also depends on your food intake.
When we talk about weight loss, we ultimately refer to the concept of calories in, calories out. Basically, consume less food than you burn, and you’ll start losing weight—however, this concept kind of forces people to start diets that temporarily affect your weight loss. As soon as you quit those diets, you begin to gain weight again. If you genuinely want to lose weight and maintain it, I suggest you keep reading the article. In this article, we’ll discuss different methods found to be highly useful in losing weight.
Try Intermittent Fasting
Intermittent fasting is a method of eating that incorporates regular short term fasts. Thus, leaving a short window of time for eating during the day. Multiple studies have found short-term intermittent fasting helps overweight people lose weight fast. Fasting usually lasts up to 24 weeks.
There are several methods of intermittent fasting. Here are some key examples:
- The 5:2 Diet: This includes fasting two days a week. On fasting days, less than 700 calories are to be consumed.
- Alternate day fasting: This means fasting every other day and eating casually on non-fasting days.
- The 16/8 method: You fast for 16 hours and consume food within the remainder of 8 hours. For the typical white-collar worker, the 8 hour time period would be around noon to 8 PM.
It is recommended to adopt healthy eating habits on non-fasting days. Also, try to avoid overeating.
Count Your Calories
To lose weight quickly, you need to keep track of everything that enters your body. The most efficient way of doing this is by keeping an account of everything you eat and drink throughout the day. A food journal is a right way of keeping track. Plus, there are multiple apps available to help you keep a record on your phone.
Multiple studies have shown that individuals who keep a record of their daily food intake are more likely to decrease their weight and maintain it in the long run. Keeping track only takes about 15 mins a day on average. However, consistency is key. It also helps you identify what to eat and what foods to avoid. Thus, helping you eat weight loss-friendly foods.
Exercise Accounts For A Small Percentage Of Calories Burnt.
It is a very basic thing. When you exercise, you burn calories. Therefore, the more you exercise, the more calories you’ll burn, right? Technically, yes. But the truth differs a bit. Exercise only accounts for a small portion of your total energy expenditure. Energy expenditure is broken down into three main components.
- Basal Metabolic rate or the energy used by your body for basic functioning.
- The energy used in order to break down food.
- The energy used during physical exertion
If we consider that, the basal metabolic rate uses approximately 60 to 80 percent of our total energy expenditure. Plus, digesting food is an additional 10 percent. That leaves us 10 to 30 percent for physical activity. Hence, you only burn off less than 10 to 30 percent of calories through exercise.
It Is Challenging To Create A Significant Calorie Deficit Through Exercise.
When asked, “is diet more important than exercise?” There’s only one proper way to answer this. Look at it this way, if a man weighs 100kgs decides to exercise 60 mins a day while maintaining his current caloric intake. If he continued to do this for 30 days, he would probably lose less than 5 kgs. Therefore, overweight and obese people who are merely trying to lose a few pounds might have to put in an incredible amount of time, effort, and willpower to make an actual impact through exercise alone.
Have A Proper Diet
Believe it or not, diet is 80 percent of weight loss. I cannot express how vital having a proper diet is in decreasing your weight. Whatever we put inside our body has an impact on our overall well-being. Hence, here are some ways of keeping a proper diet.
Make Good Food Choices.
Having a well-balanced diet is of the utmost importance. You need to incorporate all the essentials your body requires. A good rule of thumb is to fill your plate with whole grains. Any form of protein works; it can be fish, meat, or chicken. Lastly, consume two servings of fruits and vegetables per day.
It is baffling how people are still against using supplements such as Omega-3 Fish Oils, Multivitamins, Kratom Powder, and protein. Though, it is best to ingest all these nutrients and minerals directly from your diet. However, it is quite a daunting task to do so. All these supplements play a vital role in helping you achieve your goal. For example, protein enables you to increase muscle growth and burn more fat, omega-3 fish oils help you stay calm and composed. Plus, there are a lot of types of kratom out there to suit your needs.
Combine Diet And Exercise
Incorporating your diet with exercise can be a lethal combination for burning fat. It is a well-known fact that muscles need to work to burn fat. However, to work your muscles effectively, you need to fuel your body with foods that enhance your workouts. The healthier you eat, the better the results. Diets help limit your sources of energy to a handful of items. This ensures maximum fat is burnt.
You can achieve this by ingesting protein, carbs, and fish oils. This guarantees that your body burns fat instead of muscle. Thus, helping you lose fat while retaining muscle—this one of the most effective weight loss tips.
For decades now, we have been told that exercise and physical exertion are the key ingredients for losing weight. It is the same old thing repeated by everyone around us. In most people’s eyes, to lose weight, you need to join a gym or perform a vigorous exercise at least five days a week. If we look at it from a layman’s point of view, it does kind of make sense, right? Losing weight by burning calories. The truth is, exercise is great for your health. It keeps you physically fit and active. However, it is not more effective than dieting to lose weight.
However, before starting a strict diet, make sure to contact your general physician. It can be dangerous if you have some underlying medical condition that could be aggravated due to the diet.