The biggest mistake people tend to do when it comes to fat loss is forget the simple things that are needed to be done to get rid of that fat. Many overcomplicate the simple ideas by not knowing the full facts and it and work harder on a wrong idea than the right one. If working hard is important, then working smart is equally important. So, here are some important tips to for fat loss.
1.Being calorie deficit.
Before knowing to be calorie deficit, let us see what is a calorie? A calorie is a measurement that denotes the amount of food with a specific energy producing value. This means that the food and beverages you consume provide your body with energy, which is measured in calories.
Now, calorie deficit is achieved when you consume fewer calories than you actually burn.
The important and fastest way to lose weight when maintaining calorie deficit is consistency and patience. You need to avoid short term achievement and work on long term goal.
Another reason why fat loss is not achieved when being calorie deficit is metabolism. Because, when you start being calorie deficit the body’s metabolism is altered but it can be easily managed by gradually decreasing our calorie intake instead of a sudden stop in intake and keeping track of what we consume.
We saw about calorie deficit but the best way to lose weight by being calorie deficit is to track the amount of calories.
There’s some controversy about whether or not ‘calorie counting’ is a good way to get healthy or lose weight but there is nothing wrong in keeping track of what you eat, it will improve your awareness on the amount of food you consume.
Consider this, you want to lose 5 pounds over 5 weeks (one pound per week). One pound of body fat is equal to 3,500 calories, though there is some variation among each person depending on the density of their body fat.
Based on the 3,500 calorie estimate, you need to create a calorie deficit of 3,500 calories each week to lose that one pound. You can do this in a certain ways:
- Reduce your calorie intake by 500 calories per day
- Increase your exercise to burn 500 calories per day
- A mix of the two, reduce your calorie intake by 250 calories per day and burn an additional 250 calories per day through exercise.
The only way to achieve any of the above is to count the calories and format a correct plan, so there is nothing harm in tracking the calories we consume or shed.
1 pound = 3500 calories(appx)
There are certain apps that provide tools for calorie counting some are
<insert apps here>
The most common myth people tend to believe is that resistance training (weight training) does not help you lose weight. But the truth is, it is a great and best way to lose weight.
Resistance training is not only for gaining muscle size and shape, it can be effectively put into use for weight and fat loss.
Resistance training is effective in long-term weight control. This is due to the fact that muscle size plays a major role in determining resting metabolic rate (RMR), which is how many calories your body requires to function at rest.
Increasing muscle size through resistance training increases RMR, which will in turn sustain fat loss over time. So, start planning your schedule and prepare to lift the weights.
There is Chinese proverb which says, “The loss of one night’s sleep is followed by ten days of inconvenience’. So, sleep is one of the important aspects which needs to be take into regard during weight loss.
Sleep affect us psychologically which will affect us physically. Here is a fact, A study in the American Journal of Clinical Nutrition found that when people who lack sleep, their late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.
Metabolism is affected when there is a disregard to sleep. Our metabolism is a chemical process, it is generally slowed down by 15 percent during our sleep. Studies shows that there is a metabolic dysregulation in people who are sleep deprived.
Sleep deprivation also affects physically, when there is a lack of sleep, our body won’t be able to regain or retain energy levels. So, we won’t have the sufficient energy to do any physical activity and we would also be feeling tired all the time.
5. Drinking enough Water
As mentioned in the previous article water is always an important factor and it will always be a best way to lose weight. If you haven’t read the previous article, please click the link below to read it.
Now, coming to the point in hand, we saw how much important water is but it is also equally important to drink enough water.
People often mistake the amount of water daily. Even though, it differs from person to person, an individual must consume at least 2 litres of water per day.
Apart from those two litres of water, it is also important to drink water whenever you are thirsty.
There is a common myth that we shouldn’t drink water in between our workout regimen but it is false, you need to drink small amount of water to reduce the thirst and exhaustion because this water reduces the stress on muscles and help the muscles to grow.
So follow these tips mentioned and remember “Rome wasn’t built in a day”, it takes time for results but these tips may ease up the process.