Weight loss is the common goal for every individual and is at the top of everyone’s priority list. People tend to adopt the traditional weight loss approach which is ineffective and also affects their overall health. But the more we research facts and learn about the traditional approach, we realize that these have been replaced by new and effective techniques.
Three Ways for Weight Loss
- Dehydration: Losing weight through dehydration is not a recommended method for obvious reasons.
- Lean Weight Loss: This is the most abused form of losing weight and what anybody does not get is that they gain weight as quickly as they lose it, unknowingly harming themselves. It is actually the loss of muscle as people go on crash diets, cut back on their calories and follow improper exercise routines. This is highly detrimental to the body and leads to the reduction of BMR (Basal Metabolic Rate) jeopardizing body structure and function.
- Fat Loss: Fat loss is the most effective method for losing weight. The key is to adjust your body composition and reach a realistic body fat goal.
Depending on the body fat goal, it may take weeks or even months. Crash diets, starving or unrealistic eating regimes, commonly adopted for quick weight loss, are best avoided. All your goals, be it fitness, losing weight, spot reduction, anti-aging or simply looking good, have one solution – to increase muscle and reduce fat.
Principles for Fat loss
- Never skip meals & Eat every 2-4 hours
- Improves energy level and muscle recovery
- Increases metabolism and body tone
- Eat lean, complete protein with each meal
- Improves muscle growth, activity, and recovery
- Increases metabolism and fat burning
- Improves body tone and workout performance
- Eat high-fiber foods with each meal:
- Increases metabolism and fat burning
- Reduces the effect of free radicals and the risks for cancers, diabetes, and heart disease
- Increases digestive health
- Eat good fats daily
- Reduces the risk for cancers, diabetes, and heart disease
- Increases metabolism and fat burning
- Reduces inflammation, improves fluid balance, and improves skin and hair
- Eat whole grains
- Maintains steady energy levels
- Provides calories with a minimal chance of fat storage
- Exercise daily
- This should comprise aerobic as well as resistance training. Vigorous resistance training will maintain or increase your body’s lean mass like a muscle. Muscle tissue burns calories, which means, that with every pound of muscle gained, you will be burning more calories and increasing the rate of fat loss.
- Avoid foods with sugar or trans fats
- Avoid fried foods and heavy sauces
- Use low-fat protein supplements to meet daily protein requirements
- Do not eat out daily. These foods are usually high in fat, salt, and calories
And lastly, stop overusing that weighing scale! As I said, fat loss is healthier than weight loss; your weight is not (and should not be) the only indicator of how healthy you are.