Ask a lot of people how to lose weight and they will tell you it’s easy: eat less and move more. I agree that to lose weight, you need the right foods in the right quantity and sufficient exercise. But is that really everything you need to know about weight loss? There are so many kinds of exercises that you can do, which makes it difficult to know what sort of routine you should do to get the best out of your work out. Which exercise will help you lose weight the most. Is all exercise good for weight loss?
First thing to consider is that how much you weigh is not the only indicator you need to record. Muscle weighs more than fat. If you put on muscle from doing muscle building exercises you may find that your weight won’t go down as much as you hope but the percentage of fat you are carrying will.
Your percentage of body weight that is fat is very important for your overall health. It is not just visible fat that is the problem Excess fat will be laid down around your internal organs . This is a very bad indicator for future health issues like Diabetes Type II and heart disease.
Weight Loss Diets
You may think the answer is to eat no fat. That is not an option for good health. Did you know that back in the days of the Gold Rush the prospectors all got sick. One reason for this was because their diet consisted mostly of rabbits. The problem was that they were skinning the rabbits before cooking them.
Rabbit is a very low fat meat apart from the layer of fat on the underside of the skin. This total lack of fat led to illness compounded by the fact that a lack of fruit led to scurvy also.
Fats form part of our cell membranes and are needed for many cell processes to work correctly. Without phospholipids your wounds heal slowly and you are more prone to illness. Fat also acts as a shock absorber for both bones and organs as well as insulates them.
Everyone needs to eat a small amount of healthy, unsaturated fats. What matters is the type of fat you eat. Consuming unsaturated fats rather than saturated fats has been proven to decrease the risk of heart disease. You can find this healthy fat in vegetable oils, avocados, nuts, olive oil and fatty fish.
A great tip to help you lose weight is to familiarize yourself with restaurants’ menus. Many fast food restaurants today have a spreadsheet with all of their nutritional information on display. By using this information as a guide, you can make healthier choices even at a fast food restaurant.
Small Changes Give Big Results
You can build sensible small changes in to your everyday food choices to help achieve the weight loss you want. An example of this is to switch from regular peanut butter to all natural peanut butter. Regular peanut butter is full of saturated fat and sugar. All natural peanut butter is a fantastic source of healthy fats and it can be added to something as simple as a protein shake.
There is actually a Peanut butter diet! Basically it suggests you eat 2 tablespoons of peanut butter before each meal. This sounds crazy but in fact peanut butter is really filling and will satiate your appetite. You will eat less during the meal. If it stops you overeating bad food choices it can actually work.
If you are prone to snacking then make sure you have an easily accessible choice of healthy snacks at hand. Nuts or fruit are a good choice.
Skipping meals will not help you to lose weight. If you skip meals, you’re slowing down your metabolism, which means that the food you do eat will sit in your stomach longer, and you will have a greater chance of gaining weight instead of losing it.
Setting Weight Loss Goals
What we know about weight loss success is that you must be realistic when setting your weight loss goals. If you are trying to set goals that aren’t realistic, you have a greater chance of becoming discouraged while attempting to reach your goals. You need to figure out just how realistic your goals are. Instead of thinking logically, you will get down on yourself and believe you can’t meet your targets. It is better to lose regular smaller amounts of weight than to have massive weight loss in one go. If you go crazy and aim for fast loss you will probably put it straight back on. It is also not good for your health. Far better for you to make changes to your lifestyle. You need to establish a healthy eating plan.
Are you wondering whether a weight loss supplement or diet pill can help you lose weight? You may want to read this article. Do Over The Counter Diet Pills Really Work?
Being Accountable In Your Weight Loss Journey
To stay accountable while you try to lose weight, keep a weight loss journal or blog. Studies have shown that people who write down their goals have a higher chance of attaining them. Looking over your journal and seeing the progress you’ve made is great encouragement when you’re ready to give up. It’s easier to avoid giving in to temptation when you know you’ll have to write or blog about its afterwords.
If you’re having a hard time staying motivated during your weight loss journey, consider making yourself more accountable. Join any one of the thousands of online weight loss communities and discussion boards. You can track your progress, pick up tips and tricks from people who understand your situation, and possibly even make some new friends.
Getting 8 hours of sleep every night will help you to lose weight. The less sleep you get, the more changes your body makes in the levels of hunger-regulating hormones in your brain. It makes sense that people with insomnia end up having a midnight snack! Get your rest even if it means taking a nap during the day.
Best Exercise For Weight Loss
A great way to help you lose weight is to use the more rigorous cardio equipment at your gym. There is a lot of different equipment, but they’re not all equal in terms of how many calories they burn. Machines like the stair master and elliptical burn a lot of calories. Other activities that burn a lot of calories are jogging and even walking.
In fact walking may be more suitable for you especially if you have problems with your joints. Cycling is another thing to consider either on the roads or on a spinning bike. Getting mountain bikes for your whole family is good exercise for you all and gets you out in to the fresh air. Having family support in your weight loss journey is a good idea. They will be able to encourage you when you need motivation. What we know about weight loss success stories is that they choose an activity that they enjoy.
However bear in mind that cardio is not enough on it’s own. Weight bearing exercises are an important part of any weight loss plan. This is because muscle is the most effective tissue at burning calories. After you work out with weights your body uses more oxygen. Your muscle has a high metabolic rate and works hard to repair muscles and help you recover. So the more muscle you have the better. You should definitely incorporate using weights in your workout sessions. This can be free weights or machine based.
What Home Based Exercise Is Best For Losing Weight?
Maybe you don’t want to go to a gym. What are the best exercises you can do at home to lose weight? This has been on a lot of minds in 2020 with people searching for ways to lose weight in lockdown.
- Running uphill
- Climbing stairs (or just step on and off a single step)
- Weight training with dumbells or a kettlebell (a free alternative is to use cans of food working up to a bag with bricks in)
- Running/Jogging (build in Fartlek sessions with fast sprints injected in to your regular pace)
All of the above can be done for free so if you need a cost free way to exercise for weight loss at home you should begin with these. You can easily build some of these in to your daily life. Walk or cycle instead of using the car. Use the stairs rather than taking the lift or elevator. So you can’t use the excuse that you don’t have time to exercise. With what you now know about weight loss you can begin today. In fact that is one of the keys to success. Begin your weight loss journey immediately. If not now, when?
All of these exercises are great in their own way, and when combined in a full routine you’ll find yourself feeling better after the very first workout. Hopefully you will now have a good idea of the sort of routines that are available to you, and which ones will help you the most.
This might not be everything you need to know about weight loss but will hopefully give you a place to start.