If your goal is weight loss or fat loss, you've come to the right place! The weight loss industry is full of myths, and people are often persuaded to do all kinds of crazy things, most of which are not supported by evidence; however, over the years, researchers and scientists have discovered many strategies that actually seem to work.
To lose weight or extra body fat you need to be in a caloric deficit, essentially meaning you need to burn more calories in a given day than you consume. Regular exercise and a healthy diet go hand-in-hand when it comes to promoting a caloric deficit. Here are a few tips that are backed by research to help you crush your fat loss fitness goals.
Prioritize Resistance Training
Despite popular belief that to burn off fat you have to perform sustained cardio sessions, consistent research has shown that resistance training can boost your metabolism. During the weight loss process your body's metabolism can actually slow down, and you could also lose muscle as well.
Studies have shown that weightlifting can help maintain a high metabolism and prevent the loss of valuable muscle mass. Of course, not only is fat loss important in your weight loss journey, but muscle gain is also important. If you've never tried out resistance training, or want to know how to get started, I would recommend talking to a personal trainer.
Drink more water
It is often said that drinking plenty of water can help you lose weight. This is true. Drinking water can stimulate your metabolism by 24-30% within 1 to 1.5 hours and help you burn more calories. One way to increase your water intake is by having a water bottle that helps track your fluid consumption.
Reduce added sugar from your diet
Added sugar is one of the worst ingredients in the modern diet. Most people consume entirely too much. Studies have shown that consumption of added sugar (and high fructose corn syrup) is closely related to increased risk of obesity and diseases like type 2 diabetes and heart disease. If you want to lose weight, Reduce added sugar. Be sure to read the label, because even so-called healthy foods may contain sugar.
Eat less refined carbohydrates
Refined carbohydrates are essentially super processed foods that include sugar and grains whose fiber and nutrients have been stripped down. These include white bread and pasta. Some studies have shown that refined carbohydrates can quickly raise blood sugar causing hunger, cravings, and increasing food intake after a few hours. Eating refined carbohydrates has been closely related to obesity.
Control your portion size
By simply eating less or counting calories entering that caloric deficit can be a lot easier. Some studies have shown that keeping a food diary or taking photos of your meals can help you lose weight. Anything that raises your knowledge of the food you eat may be beneficial. Keep healthy food in case you are hungry. Keeping healthy food nearby can help you avoid eating unhealthy things when you are too hungry.
Perform aerobic exercise
Although I said to prioritize resistance training earlier in this article, cardio is also very important for your health. Aerobic exercise is a great way to burn calories and improve physical and mental health. Some research suggests that aerobic exercise is particularly effective in reducing belly fat. This unhealthy fat tends to accumulate around your organs and can cause metabolic diseases. There are thousands of different forms and styles of aerobic exercise, but finding a form of exercise that you enjoy will be the most beneficial to your fitness journey.
Eat more fiber
Fiber is usually recommended for weight loss. Although the evidence is mixed, some studies have shown that fiber (especially viscous fiber) can increase satiety and help you manage your weight in the long term.
Eat more vegetables and fruits
Vegetables and fruits have many attributes that can help effectively reduce weight. Most fruits and vegetables contain a few calories but a lot of fiber. Their high water content makes their energy density low, making them very full. Studies have shown that people who eat vegetables and fruits tend to be lighter. These foods are also very nutritious, so eating them is important to your health.
Get a good night's rest
Sleep is seriously underestimated, but it is as important as healthy eating and exercise. Studies have shown that insufficient sleep is one of the most important risk factors for obesity, because it is associated with a 89% higher risk of childhood obesity and a 55% higher risk of adult obesity. Not to mention sleep is important for most of your body's physiological processes!
Eat more protein
Protein is the arguably most important nutrient for weight loss. Eating a high-protein diet has been shown to increase metabolism by 80-100 calories a day, while reducing about 441 calories from the diet every day. A study also shows that consuming 25% of calories in the form of protein every day reduces obsessive thoughts about food by 60%, and halves the desire to eat late-night snacks. One way to make sure your protein intake is sufficient is to supplement with protein powders. Check out this cool protein blender bottle.
If you are looking to lose weight or burn off some extra body fat, I hope that these tips helped you along your fitness journey. If you would like to take your fitness journey to the next step, or want additional help along the way I recommend scheduling a free consultation with a personal trainer today.