Steps for Losing Weight Effectively |
Posted: January 24, 2020 |
So, you're interested in losing weight, but are unsure of where to start. Here, we will discuss the most effective strategies you can implement to start losing weight today. Step 1. Improve Your NutritionWhile it may seem like the most obvious one, there is quite a bit of confusion surrounding how much your nutrtition actually plays a role in weight loss. Nutrtition has the largest impact on your body weight. Typically, people often believe that by excercising they can ignore improving their diet, when it is actually quite the opposite. Instead of worrying about spending hours in the gym each week, focus your attention on fixing your diet. Make sure you're not consuming more calories than you are burning.The calories are consuming should be coming from nutrient dense foods such as complex carbs, poly & monounsaturated healthy fats, and lean protein. You should avoid drinking soda's or fruit juices of any kind, and should be drinking anywhere from a half to full gallon of water everyday. Once you've drastically improved on this, we can then move onto the next step. Step 2. Incorporate Strength Training and CardioWhile there is much debate on which one acutally burns more fat overall, there are SEVERAL studies proving that incorporating both will yield better results. For this reason, I recommend both. You want to include both AT LEAST three times per week. My reccommendation is do both on the same day so that if you're already at the gym, you can get them both over with. For cardio, use a combination of steady-state and high-intensity-interval cardio sessions throught out the week. As for strenght training, split your works into different muscle groups. For example, on monday, target upper body, on Wednesday, focus on lower body, and then Friday rotate back to upperbody. Step 3. Carb CycleThis technique should ONLY BE USED IF you are strength training. What you would do is consume less macros (carbs, fats, and proteins) on non-strength training days while consuming the necessary macro intake on the days you did integrate strength training. This gives your body the opportunity to potentially build muscle for the ON days (strength training) and burn fat on the OFF (non-strength trianing) days. Step 4. Supplement CorrectlyThere are MANY supplements availabe on the market. Yet, there are but a select few that are actually effective. The first one that can actually benefit your weight loss is... Protein -while it is known for having drastic effects on your body's ability to rebuild torn muscle fibers, it is actually very useful for losing weight. Lean protein or low-carb protein shakes are low in calories and increase feelings of satiety. Protein is also known for its appetite suppressing capabilities. No nutrition program can function correctly with out proper protein intake. Apple Cider Vinegar -This is yet another great appetite suppressent supplement. In addition to reducing hunger, it helps improve blood sugar, increase feelings of satiety, and helps regulate appetite suppressing hormones such as leptin and ghrelin. To Wrap it All Up...if you were to make these changes to your lifestyle, you would quickly begin to see your weight drop dramatically.
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