Being overweight or even obese is not a good way to live a healthy and active lifestyle. Excess weight can cause a variety of health problems, including diabetes and heart disease, to name a few. With this in mind, you must take care of yourself and take the necessary steps to live an active and fulfilling life.
Choose a combination of options from the list below that works best for you. The sooner you begin, the sooner you will see tangible results!
10 Ways to lose weight easily
1. Eat a High Protein Diet
A high protein diet is ideal whether you are trying to lose weight or build muscle. Protein helps to repair and build muscle after a workout. How much protein do you need in your diet? Protein intake ranges from 0.8 to 1 gram per pound of bodyweight. When it comes to weight loss, stick to less than 0.8 gram.
Furthermore, protein is the most thermogenic of all macronutrients, which means you burn more calories just to digest it than carbs and fats. Protein also has a high satiety level, so you are less likely to overeat when you meet your daily protein requirements. It is up to you how you get your protein, but whole foods are always the best option.
2. Muscle Building Cardio Workouts
Who doesn’t appreciate the advantages of building muscle while burning calories? These workouts are intended to be brief, lasting no more than 20 minutes. The workouts are distinguished by short, intense bursts of near-maximal output with minimal rest intervals.
I like hill sprints, sledge drags/pushes, and assault bike for this type of workout. For the workout, choose only one option. Short, intense workouts like these engage the immediate and intermediate energy systems, with glycogen serving as the primary fuel source. Try these workouts twice a week; they are supplemental workouts that should be done in addition to your primary workouts.
3. Create a Caloric Deficit
Simply put, you must be in a caloric deficit in order to lose weight. This is an easy concept to grasp. You must determine your Base Metabolic Rate (BMR), which is the number of calories required to carry out your normal daily functions. In theory, anything less than this figure will result in a deficit. You have two choices for amassing a deficit.
Eat fewer calories than your maintenance calorie level to create a deficit, or maintain your calorie level while burning more calories. I like the second option better! There is no specific number that represents the optimal number of calories that must be consumed to be in deficit. However, I prefer to aim for 250 calories because it is a very realistic number.
4. High-Intensity Interval Training (HIIT) Workouts Twice a Week
An intense HIIT (High-Intensity Interval Training) workout is the fastest way to burn calories. HIIT workouts are distinguished by short bursts of intense activity followed by a period of rest. A true HIIT session is one in which the activity lasts no more than 15 seconds all out.
The workout I recommend to increase HIIT intensity is the Reverse TABATA where you push all out for 10 seconds and then take 20 seconds rest.
Multiple exercises can be incorporated into a HIIT workout and completed in a circuit manner. You can design your workout, as long as you adhere to the true concepts of HIIT. A great alternative to working out for muscle growth, and you can do it two times per week. Sports like basketball and soccer are considered “HIIT workouts” because of their stop-and-start nature.
5. Use of LISS in the morning
Low-intensity Steady State (LISS) cardio is better for shedding body fat as opposed to high-intensity interval training (HIIT), which depletes glycogen stores. LISS training is a huge hit with bodybuilders due to this reason. Duration is natural and deliberate intensity. Ideally, LISS workouts should last between 30 minutes to an hour.
Walking, hiking and cycling are all wonderful ways to get around. Instead, you should perform these workout styles when you are in a fasted state first thing in the morning. Approximately 70% of the calories burned in a low-intensity, long-term training (LIT) session are derived from fat. These workouts are not too taxing on the body, so it is possible to do them daily.
One of the solutions is to implement a weightlifting program.
6. Start a Weight Lifting Program
You can’t get your body to look good without getting strong! Your muscles will have a greater effect on your body’s shape the more muscle tissue you gain.
Muscle is the most valuable piece of real estate that your body can acquire due to the numerous benefits it provides. Muscle without fat looks great. Additionally, muscle is an efficient calorie burner.
Muscle burns calories continuously throughout the day, even while you sleep! Who among us would not want a piece of this? Weight training can help you improve your body composition by increasing muscle mass while simultaneously reducing fat stores. When it comes to training, a combination of strength and hypertrophy is the most effective.
It’s critical to remember that lifting insignificant weights for an endless number of reps will not tone you. The body adapts extremely quickly, and this method quickly becomes obsolete. Progressive overload laws apply.
7. Fast intermittently
Intermittent fasting is a type of eating pattern in which you abstain from food for a specified time. The 16:8 method is popular; it involves fasting for 16 hours and then having an 8-hour window for consumption. I’ve previously experimented with this eating pattern and noticed some benefits. The two primary benefits are fat loss and increased morning alertness.
Intermittent fasting should be seriously considered, as the longer the fast, the more the body will rely on fat energy stores. You could begin with a 14:10 split and work your way up to the 16:8 pattern. It’s worth a shot, and I’ve personally witnessed how effective it is. I enjoy sprinkling it occasionally but dislike it when used for an extended period due to its restrictive nature.
8. Moderate Alcohol Consumption
While this is easier said than done, limiting alcohol consumption is critical for a healthy lifestyle. Excessive drinking can result in a variety of health problems. Calories from alcohol are largely useless and add little value in the long run. Numerous adverse effects of alcohol include dehydration, headaches, sluggishness, and increased blood pressure.
While drinking, you are more apt to eat junk food, which may seem like a good idea at the time but is a terrible combination for the body. A recipe for fat accumulation. Sluggishness is also a problem, as it can make you unmotivated to exercise and make you crave additional sleep. While it is possible to drink water while consuming alcohol, this becomes impossible if you consume an excessive amount.
9. Don’t Cheat Days, Cheat Meals!
It is critical to keep cheat meals to a minimum and to avoid cheat days. Which is something that can easily happen, especially for busy people who lack the time to eat healthily and therefore end up purchasing fast food on multiple occasions throughout the week.
It is critical that you schedule time for planning and prepping food for the upcoming week.
Bringing your lunch to work is a healthy option if you choose the right ingredients. You can easily prepare nutritious options and save money in the long run. Even if you work from home, it is critical to maintain a healthy diet and avoid snacking on empty calories throughout the day. 85 percent of the time is a good target to shoot for. Earn your splurges!
10. Consume Whole, Nutrient-Dense Foods
Consuming whole, nutrient-dense food is a winning strategy. Avoid processed foods at all costs, as they are high in empty calories and do more harm than good.
It truly depends on the type of diet you follow; you may have some restrictions, but in general, the less processed the foods, the better. Additionally, if you ever experience bloating after eating, you may have an intolerance to certain foods. You should consult a physician for further investigation, as the sooner you identify and eliminate the problem, the better. Additionally, it is critical to maintaining proper hydration. Daily water consumption should range between 2 and 4 litres, depending on activity level.
You will likely be affected by weight issues at some point. How much is it? It all depends on how far you’ve slid. To balance this, you must implement a practical weight loss strategy to help you return to your desired weight. You should begin by examining your diet and eliminating processed foods wherever possible. Even further, you will need to cut calories to reach a caloric deficit. Becoming more aware allows you to make better decisions about what you eat.
It is of the utmost importance to maintain a caloric deficit to lose weight. This point cannot be emphasized enough. In addition to getting your diet on track, you should be physically active regularly. You can fit in regular exercise when you incorporate LISS, but your main goal should be to build muscle. When it comes to caloric expenditure, muscle is a game-changer. To be successful, you must keep these weight loss tips in mind when you put your plan into action.