Nutrition

What Are The Best Ways To Lose Weight ? – And Keep It Off

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What are the best ways to lose weight and keep it off ? This age old question has probably been asked over a million times, but now with the amount of overweight and obese people increasing more rapidly than ever before, it is important for this question to be answered in detail to help prevent/reduce the ever increasing rates of obesity. Due to the hectic and busy lives we lead in this modern era the biggest problem to this tragedy is that the fast food industry is constantly growing and expanding (global revenue is estimated to be close to $600 Billion this year). Fast food outlets are popping up on every street corner no matter where you live making it way more challenging for you to eat the right foods since it’s so easy to access and much cheaper than healthy wholefoods.

What’s even worse is that there are now loads of different crash diets and weight loss pills to choose from and regrettably many folks get sucked into this for a quick remedy, usually jumping from one product and diet to next. This often leads to more fat gain from when they started the diet or there body being completely burned out. At the end of the day, many end up spending hundreds if not thousands of dollars without reaping the rewards that were promised.

If you are reading this article and serious about losing weight while maintaining or rather increasing your health, then this information is for you. Unfortunately, there are no shortcuts and it takes dedication to shake off the pounds, sustain your weight loss and increase your overall well-being, but this doesn’t mean that it can’t be done… by being dedicated and keeping a positive attitude almost anything in life can be accomplished

Here Are 5 Guidelines To Ensure Your Weight Loss Is A Success

First of all to lose weight you must realize that you will have to make changes to your diet and lifestyle. Unfortunately there is no magic weight loss pill or diet that will miraculously shed unwanted fat from your body, like some products claim to do. It is also important to know that these are general guidelines for weight loss and you’ll need to evaluate your own body/situation as most people’s weight loss goals will be different to your own.

1. Change Your Nutrition

This is one of the hardest things to do when your are just starting out on your weight loss journey, but very necessary. Changing your nutrition plays a vital role in successful weight loss, but also with keeping the weight off in the long run. To do this maintaining a balanced nutrition plan that consists of mainly wholefoods would be the best way to start, here are a few examples of the foods you should include:

Complex Carbohydrate

Complex carbs are excellent for weight loss because they are low in GI (slow digesting) so they help to increase and preserve your energy levels, while also keeping you satiated for longer periods of time.

high carb foods

Good Sources Of Complex Carbs:

  • White Potato
  • Sweet Potato
  • Whole Wheat Pasta
  • Brown Rice
  • Rolled Oats
  • Green Vegetables
  • Beans
  • Quinoa

Protein

Protein is a component found in almost every cell of your body and is vital for muscle/tissue repair, the stimulation of the fat burning hormone named Glucagon and stabilization of your blood sugar levels.

high protein foods

High Quality Sources Of Protein:

  • Eggs
  • Chicken/Turkey
  • Beef
  • Fish And Seafood
  • Pork
  • Nuts
  • Milk
  • Soya

Healthy Fats

Omega 3’s, Polyunsaturated, Monounsaturated and some Saturated fats are essential for overall health. They keep you satiated for longer and will actually promote weight loss. Healthy fats also help reduce the risk of cardiovascular disease and lowers cholesterol.

high fat foods

Best Sources Of Healthy Fats:

  • Avocados
  • Fatty Fish (Sardines, Salmon, Tuna)
  • Extra Virgin Olive Oil
  • Coconut Oil
  • Whole Eggs
  • Cheese
  • Dark Chocolate

The ratio of macro-nutrients that your daily diet must consist of for weight loss should look something like this, 30% Carbs, 40% Protein and 30% Healthy Fats, but you can change it around depending on your fitness level and weight loss goals. By making these smarter food choices you will be boosting weight loss, heart health, brain function, energy levels and your metabolism.

2. Identify How Many Calories Your Body Needs

Here is a link to help you calculate your daily caloric needs. After doing the calculation you will have a good idea on the amount of calories you need to maintain your weight. For healthy weight loss it is advisable to cut 300-500 calories from this number to ensure a steady weight loss that’s much easier to sustain in the long run.

calories per gram in macros

The calculation is an awesome starting point, but it is not 100% correct so if you lose more than 0.2 – 0.7kg  a week, increase your calories slightly by 50-100.

3. Exercise

One of the best forms of exercise for weight loss is weight lifting. If you are not accustomed to weight lifting, it can be freighting or overwhelming at first, but after a week or two of familiarizing yourself with the equipment and learning how to properly do the exercises the intimidation will have disappeared. Before you know it you will start to enjoy lifting weights and as it becomes apart of your regular routine you can move on to more advanced programs to achieve even greater results. P.S. If you have the luxury of hiring a personal trainer in the beginning then that would be the best way to go about it.

Weight lifting has been shown in numerous studies to boost weight loss and improve health, after a workout it has been proven that your metabolism can be in an enhanced state helping you burn more fat for up to 36 hours !

deadlifts

To boost your weight loss even further, you can add High Intensity Interval Training (HIIT) to your weight lifting program. HIIT is basically a very intense form of cardio (short bursts of intense energy followed by a less intense recovery stage) that burns way more calories than any other form of cardio both during and after the workout.

Examples Of High Intensity Interval Training That You Can Try

Spinning Bicycle Sprint

  1. Start with a 3 minute warm up on a low resistance.
  2. Depending on your fitness level, 5-10, 30 second sprints on a higher resistance.
  3. 45 second recovery stage inbetween sets on a low resistance.
  4. 3 minute cool down on a low resistance.

Heavy Rope

  1. 3 minute warm up (treadmill, bicycle or skipping rope).
  2. Depending on your fitness level, 5-10, 30 second all out sets.
  3. 60 second recovery stage inbetween sets, walking or low intensity skipping.
  4. 3 minute cool down (treadmill or bicycle).

Stairmaster

  1. 3 minute warm up on low resistance.
  2. Depending on your fitness level, 5-10, 30 sec sprints on a higher resistance.
  3. 45 second recovery stage inbetween sets on a low resistance.
  4. 3 minute cool down on a low resistance.

There Are Many Health Benefits Associated With High Intensity Interval Training, Here Are Just Some Of Them:

  1. Lowers blood pressure
  2. Improves cardiovascular health
  3. Improves insulin sensitivity
  4. Improves cholesterol
  5. Naturally releases more growth hormones that not only support lean muscle gains, but also promotes fat loss
  6. Improves brain health

When adding HIIT to your workout or exercise routine, it is advisable to start off slow until you get accustomed to the specific exercises and gradually build up your fitness levels, especially if you are a beginner.

4. Add Supplements To Your Diet

Like mentioned previously before there is no magic weight loss pill, but when you have made the necessary changes to your nutrition/lifestyle by eating healthier and exercising regularly, then there is no reason to not include supplements into your diet.

optimum nutrition protein powders

Here Are 6 Of The Best Supplements To Help You Lose More Weight And Gain More Muscle:

  • Whey/Casein Protein
  • BCAA’s (Branch Chain Amino Acids)
  • Creatine
  • Stimulant Free Fat Burners
  • Pre Workouts
  • CLA (Conjugated Linoleic Acid) Supplements

These supplements won’t only promote weight loss and muscle gain, but it can also increase your energy levels and overall health/wellbeing.

5. Be Persistent And Maintain A Positive Attitude

Losing weight is certainly a mental game on its own, but with a positive attitude you will achieve great results. You should start seeing yourself the way you want to look, picture and visualize the weight loss as if it has already occurred. By having a positive attitude, as with most things in life, it will help to ensure progress and success is sure to follow. Most successful individuals have determined that 98 % of success is due to maintaining a positive attitude and being persistent.

arnold quote

The process of losing weight won’t happen overnight, but if you stick to these guidelines and constantly make better and healthier decisions you’ll reach your weight loss goal before you know it !

If you would like to share any of your own experiences or weight loss advice please leave a comment down below as your opinion matters.

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