A list of tips to lose weight and help you achieve your goal successfully
Do you want to lose fat, but things aren't going very well?
Or have you even lost some weight, but now it seems like you always look the same?
Follow these four simple tips to help you lose weight effectively.
Don't go on "diets", change habits
Instead of focusing on following a specific diet, focus on changing your eating habits.
The word diet is normally associated with a specific and rigorous eating plan.
A plan followed for a certain period of time to achieve a goal, and what happens once it is achieved? it's over!
The result of this is simple, you will get back to where you were before starting that “diet”.
Because you will go back to eating the same things you ate when you had that extra fat.
When you return to your old routine, you also slowly return to your old body.
The fault is not in the diet that made you gain back everything you lost, the fault is in your eating habits that were not changed, and by doing what you did, you will get back to where you were.
If you want to lose weight, choose a gradual adaptation to a new diet.
Choose to cut out one or another food.
Reduce amounts of food instead of jumping from eating without rules to an extreme 1000kcal diet.
The secret is learning to make better food choices in the long term and not following crazy diets for 2 or 3 weeks.
Losing fat isn't just about cardio
Strength training will help maintain and even increase your muscle mass.
If the objective is something along the lines of skin and bones you can skip this point.
If your goal is an aesthetic and healthy body, it is mandatory to include weight training in your training routine.
More muscle mass Not only will it give you a better appearance, it will also help you burn more fat since, by increasing your lean mass, your daily calorie expenditure increases.
Use loads for 8-10 repetitions, stimulate the muscle instead of entering the world of physiotherapy and its 20 repetitions per series.
?To define you must do 15-20 repetitions per exercise!?
We've heard this, you've heard this, everyone's heard this.
You DO NOT need to do 20 repetitions to get defined muscles, the BIG secret to defined muscles is called body fat and the lower it is, the greater muscle definition you will have!
This does not mean that training with higher repetitions is necessarily bad, but training that is based ONLY on high repetitions are not the most effective.
A good workout doesn't make up for a bad diet
Ok, you have a good workout, weight training and cardio, you go to the gym regularly but you also regularly go to the fridge to get that cake.
And you'll also regularly eat that delicious chocolate croissant mid-morning.
After all, you go to the gym and the gym burns it all!
Or maybe not?
It doesn't make much sense to work hard at the gym and then cancel out all that effort with poor food choices.
A cake every now and then?
Two cakes a day every day?
It's going to be complicated.
Think about it this way, if you want to lose weight and are constantly making bad food choices, you are only hurting yourself.
It's frustrating to go to the gym regularly and not get results.
If you can't stick to your current diet, switch to something less aggressive.
Do you love Mcdonalds and can't do without your beautiful Big Mac?
Make a weekly cheat meal.
Are you constantly hungry?
Use more satiating foods, drink more water, review your diet.
Above all, don't forget, a good workout doesn't make up for a bad diet!
Don't eliminate fat from your diet
You've been told to eliminate fat from your diet to lose fat.
There are theories and approaches that greatly limit this macronutrient.
The problem is, eliminating it completely will do more harm than good.
By eating fat, you are not exactly offering new cm's to your belly, which insists on not disappearing.
Fat is essential to keep your hormonal system functioning correctly, also optimizing fat burning.
Eliminate fat from your diet and prepare yourself, for example, for low testosterone levels and, if you don't know what that means, here are some freebies:
- Low energy
- Loss of muscle mass
- Loss of libido
And much more.
To help you lose fat, we advise you to also read our article What to eat to lose fat.
If you have any questions, use the comments area below.