Weight loss tips that anyone can master
Much like any new skill, it’s easy once you know how. Losing weight doesn’t have to be complicated, although you’d never know it from the hundreds of diet plans, books, videos and products that we’re bombarded with whenever we turn on the television. It’s a wonder anyone makes any progress at all for the sheer volume of information out there. From juicers to circuit training videos to Ab Rollers, never has there been such a variety options to choose from. The trick is just choosing a few of those options and sticking with them. If you try and do too much you’ll get bogged down in the coordination and management of all the individual factors. Just do a few things, and do them well, and you’ll get ahead, guaranteed.
Before we get into the nuts and bolts of weight loss programs and diet plans we need to make a distinction that’s often overlooked; the difference between weight loss and fat loss. Always remember that your ultimate goal is fat loss, and that can’t be stressed enough. While doing any weight loss program it’s possible to loss water weight and some muscle mass, but while the scale might go down temporarily, you’re actually hurting your progress. Granted, if you cut back on carbohydrate and salt intake your water retention may be reduced, this is good as a natural by-product of a diet plan, but shouldn’t be your goal in and of itself. Preserving muscle mass should be a priority, even when dieting, as muscle actually helps burn fat more quickly and efficiently.
There are three major factors that can dictate the amount of fat you’re able to lose and how quickly this might happen; diet, workout routine and genetics. Let’s dive into the specifics of each one to help you determine your best course of action and then we’ll wrap things up at the end with some simple and effective weight loss tips.
When it comes to losing fat weight, nothing has more of an effect than diet, nothing. If you can get your diet dialled in then 70% of your work is done. A correct diet plan is just that important to your overall progress. The foods we eat come in essentially three different forms; protein, fats and carbohydrates.
Proteins are the “building blocks” of our bodies. It is what we’re made of. Protein plays an extremely important role in building muscles, organs, tissues, hair, skin and with the regeneration of your bodies cells. Skimping on protein can be a disaster if you’re trying to lose weight because it’s what keeps your muscles growing and active, which leads to more efficient fat loss. A diet that aims to cut out a lot of protein (high carbohydrate diet) will actually do much more harm than good. Some examples of proteins are animal products, dairy (milk, cheese), nuts and seafood. So keep eating your lean proteins.
Carbohydrates have really developed a bad reputation over the last few years and it’s a reputation that’s not entirely deserved. Carbohydrates actually have the distinction of being your bodies preferred form of energy (after being converted to glucose within the body). We all know many sources of carbohydrates; cereals, grains, potatoes, breads and fruits for example. The main distinction that needs to be made is between simple and complex carbohydrates.
Simple carbohydrates are sugars that enter the bloodstream very quickly and provide a quick source of energy for a short period of time, think chocolate bar or energy drink. Complex carbohydrates on the other hand are digested more slowly and provide sustained energy over a longer period of time, think apple or oatmeal. What you want to do is stick with the complex and eliminate the simple. The bonus is that complex carbohydrates are often chocked full of fiber and whole grains which lead to other healthful benefits. The best reference you can use to distinguish between complex and simple carbohydrates is the glycemic index. You can buy a pocket book version of it at most book stores.
Fats have really taken a beating in the media, but as with the other nutrients they have their rightful place and are necessary for good health. Fats protect our organs, make us feel full longer (it’s digested slowly), keep our hormones in check, help transport fat soluble vitamins and help keep our cells healthy, among other things. So trying to eliminate all fats from your diet is a bad idea.
As with carbohydrates, there are fats you want to avoid and fats that should be a regular part of your diet. The one we all know is saturated fat. Saturated fat comes from animals, and if you’ve ever left bacon grease out on the counter for a few hours you’ll know what happens, it turns hard and white, much the same as it does within your blood vessels. You don’t have to avoid it completely, but keep it too a very minimal amount and when you buy meat, purchase the leanest options. The fats you need to be focussing on come from sources such as nuts and seeds, avocados and olive oil. These types of fats are beneficial in that they boost your immune system, reduce the risk of cancer, lower cholesterol and decrease blood pressure among other healthful benefits. So the focus should be on eating the right fats and not eliminating all fats completely.
The second part of the equation is calories. Calories are the unit of energy given to each nutrient. So, both protein and carbohydrates have four calories per gram, whereas as fats are much denser and have nine calories per gram. So already you see that fat is more than twice as calorie dense as both proteins and carbohydrates. Each of us, based on our energy expenditure and body size, require a certain number of calories daily to function optimally. Too many calories will lead to extra calories being stored as fat (regardless of where they come from) and too few will lead to muscle loss, low energy levels and poor overall health. So the goal is to eat just the right amount of healthy calories to promote healthy weight loss, but not too few as to scare our bodies into thinking we’re starving and not too many as to force fat production. It’s a delicate balance.
So, how do you determine the number of calories you need daily, the foods you should eat and how much of each nutrient you should be eating? Easy, see below:
Calorie Calculator – http://www.freedieting.com/tools/calorie_calculator.htm
Calorie Counter – http://caloriecount.about.com/
Calorie Percentages – http://www.ehow.com/facts_7403826_recommendations-daily-caloric-percentage.html
The simple fact you have to remember is that muscle burns fat. So, if fat burning is your main concern then lift some kettlebells rather than hopping on an elliptical machine or treadmill. This may seem counter-intuitive, but it’s true. Performing high rep kettlebell swings will burn fat like nothing else. Workouts don’t need to be complicated, check out below for some options:
Workout Routines – http://www.dailyspark.com/blog.asp?post=6_kettlebell_workout_routines
Genetics is one area that you can’t change. You are your parents’ child and the genetic material they passed on to you will help determine your strength and muscle mass and general ability to gain both. In scientific language your body type is referred to as your “somatotype”, of which there are three; endomorph, mesomorph and ectomorph. These body types all have specific physical characteristics associated with them which are referenced below:
Regardless of which type you are genetically predicated towards progress can still be made. As long as your particular weight loss goals are kept in mind.
Weight Loss Tips
Now to the good stuff. What simple things can you do daily to lose that belly fat? Follow the tips below and you’ll be well on your way:
- Cut out all fruit juices and soda pop from your diet (only drink water as your thirst quencher)
- Cut out all white starches (white bread, white potatoes, white rice), they are nutritionally poor and encourage fat retention
- Avoid oily and sugary snacks (chips, chocolate bars). Four cups of plain popcorn has fewer calories than one chocolate bar and has the added benefit of fiber.
- Build muscle to lose fat. Only doing cardio is a mistake. Combine it with weight training and you have a good combination for overall health and weight loss
- Drink one litre (four cups) of water immediately after waking up. A dehydrated body isn’t efficient at burning fat.
- Workout first thing in the morning before eating if possible (this will help burn more fat)
- Stick to it. Consistency and time are the key. Nothing will happen overnight so be prepared for a long-term commitment, but set small measurable goals in order to keep yourself motivated.
With the information presented here you have the tools to start losing weight fast. Remember that diet is critical and is more than half the battle, get it right and you’ll start losing without even hitting the gym. Once your diet is keyed in make sure you’re doing an activity that builds muscle (i.e. kettlebell training) on a consistent basis, this is the second part of the equation. Best of luck in your quest to lose weight, stick to these 8 weight loss tips, and check out other great articles on Personal trainer, and you won’t even recognize yourself in a couple of months.