7 Weight Loss Tips That Make Shedding Body Fat Easy
Weight loss is one of the most common goals for people new to fitness and it can make a drastic change in your life when you lose a considerable amount of body fat.
Weight loss is also one of the most misunderstood areas of fitness. What most people actually want is to look slimmer, healthier, or fit and weight loss is not necessarily the right way to reach these things.
What really needs to be done to have a better-looking physique is to alter your body composition and not focus on what the scale says.
Why Weight Doesn't Matter as Much as You Think
When you step on the scale you see the sum of everything your body is comprised of; muscle, fat, bones, organs, food in your stomach, and water weight. Of the major things your body is comprised of, fat is the least dense, therefore your fat loss will not be reflected on your scale as much as it will in the mirror. Muscle is about 5 times as dense as fat, so fat is five times as large per pound.
One of the most common things that happens when someone starts exercising is they watch their weight very closely and realize that they are gaining weight, this causes them to lose all hope because they think their work is taking them in reverse. In reality, they are getting slimmer and more functionally fit even though they are gaining weight.
Better measurements to follow for trying to get slimmer or more fit would be circumference measurements for each body part or a body fat measurement done with electrical impedance or with calipers. Don't stress about your weight, it is only a number. Focus more on how you look or your actual body fat percentage.
1. Get baseline measurements
The first step you must take to ensure that you successfully shed your body fat is to get baseline measurements. Circumference measurements or body fat percentage are both good things to measure.
Baseline measurements are important for three reasons. First, when you take baseline measurements it can often be an eye-opener and give you more motivation to achieve your goals. Second, taking baseline measurements will allow you to create SMART goals based on where you currently are in relation to your goals. The Third reason that baseline measurements are important is that once you achieve your goals you can look back and actually see the progress that you have made.
Taking baseline measurements is a very important step to starting your fat loss journey, you will not regret documenting your progress starting from the beginning once you reach your goals.
2. Set SMART Goals
Setting SMART goals based upon your baseline measurements and what you want to achieve is the second step to losing your unwanted body fat. SMART stands for (Specific, Measurable, Attainable, Realistic, and Timely).
Setting smart fitness goals can have a huge impact on your fitness journey. When you set proper goals you are committing to yourself and you feel more accountable to reach them. Setting fitness goals allows you to focus on the important elements of the skill you are practicing, along with increasing your self-confidence and motivation.
Setting specific goals increases performance and difficult goals increase performance, even more, when those goals are achievable. One of the greatest benefits of setting goals is the feedback you receive through them, with proper goals you will know if what you are doing is effective because you will be making progress towards your goal.
3. Start Lifting Weights ( Use Proper Form! )
Lifting weights is a key factor in losing body fat, it doesn't matter who you are (male/Female, Old/Young, tall/short). If you want to make the most of your workouts you should involve resistance training at least twice a week.
Resistance training is very effective in weight loss because your Basal metabolic rate (amount of calories you burn in a resting state every day) is directly correlated to the amount of muscle mass in your body. For example, if you have a BMR of 2000 Calories per day before you start lifting weights you will likely have a BMR that is closer to 2200 calories per day after 3 months of consistent resistance training.
Also, when you add muscle mass to your body, your Percent body fat goes down because you are adding more lean body mass to offset the fat. For example, if you have 50 lbs of body fat and 150 lbs of lean body mass you would be at 25% body fat, but if you add 20 lbs of Muscle without losing any fat you would have 50 lbs of body fat and 170 lbs of lean body mass. This would equate to 22.7% body fat.
Cardio is also an important element in your exercise routine because it increases your heart rate, increases endurance, and can aid in muscle recovery. An easy way to save time is to combine your weight lifting and cardio into one by doing circuit training.
4. Start a Routine and Stick to it
Having a routine is key to losing body fat because it allows you to get exercise consistently over a long period of time. When planning your workout routine you should try and find 2-5 days where you have 30 mins to 2 hours consistently and dedicate that time to your health. You must set up your routine so that it is something you can stick to in the long run. Exercising 2 times per week for 3 years will get you much better results than exercising 5 times a week for 3 months and then stopping.
Now that you have a routine planned out you need to make sure that you will stick to it. You can do this by putting your workouts in your calendar and treating them as an important event. Another important thing to do to stick to your routine is to be realistic about how long you can and will workout. You may be more likely to go to the gym and workout for your 45 minute planned workout than to go workout for your 2.5 hour planned workout.
5. Find a Physical Activity that You Love
Not every workout has to be at the gym or in your living room, there are plenty of fun activities that burn a lot of calories and doing these in conjunction with your exercise routine can really have a major impact on how quickly you lose weight. Some examples of activities that can burn a lot of calories are:
Swimming is one of the best activities to do if you're trying to lose weight, it helps build strength and is great cardio.
Hiking is a great activity to start doing if you're trying to lose weight because you could spend half of a day walking and climbing and not even realize that your exercising in the process.
Intramural sports are another great activity to burn tons of calories, the only thing to be careful of with intramural sports is that you may be more prone to injuries with this than some of the other activities.
There are countless activities that are fun, enjoyable, and exciting that burn a lot of calories, it is just a matter of finding which one you enjoy the most. Once you find an activity you love it will be easy to burn those extra calories.
6. Consume "Unhealthy" Foods in Moderation
The majority of people find that dieting is the hardest part about losing weight and there is an abundance of different methods to dieting and not a lot of solid evidence to back it all up. If you want to make your life as simple as possible when trying to lose weight try to follow these guidelines:
Eat 3-4 meals per day (include healthy snacks)
Consume nutrient-rich foods first (potatoes, fresh meats, fruits, veggies, nuts)
Shop on in the fresh foods section (along the edges of the store)
Cut out as many sugary foods as possible, but still treat yourself occasionally
Cook at home as much as possible (from scratch)
One effective way to help change your eating habits is to treat every meal as if your fueling your body instead of feeding your cravings. Changing your diet is not easy but it can be straightforward if you follow the most basic principles.
7. Count Your Calories
In the end, the only thing that truly matters within your fat loss diet is that you are burning more calories than you are consuming. If you are 100% serious and dedicated to losing your body fat as quickly as possible it is a smart idea to count your calories so that you know you are burning more than you are consuming.
You start by finding out your Basil Metabolic rate, which should be around 2000 Kcals per day depending on a few variables. Once you have your BMR then you add your amount of calories you burned throughout the day, this will give you the number of calories you must consume less than in order to lose weight.
You have two options when it comes to losing weight, exercise more and consume less. Doing only one of the two is often ineffective and too difficult to have significant results, because of this It is recommended that you make changes to both sides of the equation. By changing your eating habits and exercising more you should be able to shed your body fat in no time.
Weight loss is one of the most common goals for people new to fitness and it can make a drastic change in your life if you do lose a considerable amount of body fat. The important thing to remember is that weight loss should not be the ultimate goal, you should strive to reduce your body fat percentage.
Make sure to get your baseline measurements so that you can create SMART goals that will help you be successful in your weight loss journey. The most effective ways to lose weight are do weightlifting combined with cardio and finding a physical activity that you enjoy that you can participate in daily.
The food you put int your body has a major impact on your success with weight loss, It is vitally important that you put effort into adjusting your diet so that you have the energy to exercise and actually lose body fat. If you follow these 7 tips when starting your weight loss journey you will be setting yourself up for success.