The Complete Guide for Losing Weight
Bunch of exercises, hundreds of healthy recipes from famous books, and still nothing works to burn your fats. In fact, until now, the question of the decade still remains the same “How to effectively lose weight?” Is it how we eat, work out, or does it have something to say about out state of mind? Based on the survey done by Hong Kong AIA Group, Philam Life’s parent company, there are about 84 percent of Filipino from 750 respondents from Manila, Davao, and Cebu who are not satisfied with their current state of health.
Would you believe if I tell you that focusing on the question on how to lose weight could give you misleading information? Yes, we’ve been asking a wrong question for years now. This is because sustainable physique transformation happens if you will make healthy alternations to your diet. Meaning, controlling your overall calories, habits, and choices in life. Some as approach may work for short-term, but until when it will last? Stop holding your breath.
How to Naturally Lose Weight?
This one is the easiest way to achieve the weight you’ve been wanting. No pressure, no pain, and a hundred percent safe.
- Keep in mind that you want to be healthy, not only to lose weight
- Lessen the consumption of processed meat products
- Eat nutritious food
- You can eat mean, but it must be “all lean”
- Drink water whenever you think or feel a bit hungry, sometimes we only think that we’re hungry
- You are allowed to eat sweets, but in moderation
- And since this is a no pain diet, you don’t need to go to gym, just do biking as if it was your hobby
How to lose weight fast?
There are fast ways to lose weight, and this is real. And the only thing you need to get started with this medium is to have discipline. Quick results show up base on your attitude towards your diet. Yes, this could be the hardest way, but at the same time the quickest move to burn fat.
- Cut carbo
- Replace your dinner with watery fruits
- Do cardio exercises
- Don’t eat on fast food chains
- Stop eating fried foods
- Replace sweetened coffee with tea
How to lose weight without losing muscles?
Losing weight like a complete zombie is not our goal. We want to lose weight, be healthy, and at the same time “look” healthy. So how can we lose weight without losing muscles?
Our body weight consists of fat free mass, which includes muscles, connective tissue, organs, bones and water weight. In other words, this is what would be left if you removed every single fat cell from your body. The major component of fat-free mass is our muscles, and it should weight more than your fat mass. Muscles helps our body digest food, including the calories inside the body. So the more muscle mass you have, the more calories you burn even without exercising. Though our body also needs calories, the amount still varies from body type, age, sex, and physical activity level.
- Increase your daily protein intake by eating at least 1.5 grams of protein per pound of body weight. This is what body builders do to grow pure muscles.
- Do exercises that will benefit you for muscle gain and not for weight loss. Doing circuits training and high reps isn’t the best recipe for muscle gain. Focus on squats, deadlifts, presses, and rows.
- Cut your carbs, but do not completely avoid it.
- Eat healthy fats such as salmon, sardines, walnuts, avocado, olive oil, egg yolks, and coconut oil.
- Use cardio to burn fats, but don’t do lengthy-steady cardio because this is not the answer. Instead, try HIIT or High Intensity Interval Training.
Best Shortcuts for Weight Loss
One of the easiest way do this is to calculate your soda and fast-food intake each week and decrease it. However, if you want to have lasting experience for your body by staying healthy and increasing fitness, you can start deeply by monitoring how much macronutrient you’re consuming.
The primary macronutrients in our body are carbohydrates, fat, and protein. Each of these plays a very important role in our health and performance each day. Start losing weight by giving good ratio of all these three macros in your diet and focus on its quality and consistency.
Best Exercises to Lose Weight
Most people believe that the only way to have a fit body is to spend several hours each day in the gym while dealing with a sweaty body. But this is not the reality. If you’re new to fitness world, just fill your life with activities that you can enjoy. It could be playing basketball, running, biking, or hiking with friends. Whatever keeps you active for 1 hours, 4-5 times per week, will definitely help you feel good.
Aside from this mentioned activity, you also need to have a structure training, where you will be able to focus on your strength and cardio, especially with high-intensity training and cardio.
Why it’s hard for many to lose weight?
Delicious food is irresistible, and for those who has rich culture in cooking like Filipinos – it us really hard to lose weight. First of all, losing weight doesn’t mean starving yourself to death, though this is what most people think. In contrary, we can eat all the delicious food we want, but in moderation.
Some also have this habit of doing exercises only if they want to, while others think that they shouldn’t be eating 3 times a day to effectively lose weight, which is more dangerous than being fat at all.
Most of the time it’s not about a wrong diet or exercises, it’s about the person’s attitude towards the goal, which is to be fit. If there is one key that this guide can offer for everyone who aims to be fit and effectively lose weight, that could be Discipline. All of those models in the magazine, hot bud actors and actress on TV, and even those gym bodies you see everywhere – all of them knows the importance of discipline. So before you start your own lose-weight program at home, make sure to set realistic goals and learn how the respect the word Discipline.
If you need more information on starting out your fitness journey, check out our series on Whey King University!