When it comes to weight loss, there are tons of people looking to burn off their body fat in the shortest amount of time possible. However, this often leads to crash dieting where the calories are restricted too low too quickly. As a result, research shows that your metabolic rate can be damaged which makes it even more difficult to lose fat.
To keep things simple, the healthiest way to lose fat is by doing it gradually. Go online and find a maintenance calorie calculator. Once you’ve filled in the details, you’ll be left with a number. At the beginning of your weight loss journey, start your calories off at 500 below your maintenance.
You’ll be losing weight on a weekly basis and at a good pace without having to starve yourself. But what happens when the weight loss comes to a halt?
Simply decrease the calories again slightly (no more than 200-300 at a time) as you want to be aiming for between 0.5 and 2 lbs of weight loss per week.
If you’re wondering how to track your caloric intake each day, download the “MyFitnessPal” app – It’s easy to use and will ensure you remain accurate with your food consumption.
As far as the diet goes, keep 80-90% of it clean. Since you’re doing it the healthy way, a diet such as IIFYM (If It Fits Your Macros) may be unsuitable. It can be effective, but only if you’re able to control the kinds of food you eat – Many people go overboard and eat whatever they want.
Stick to mostly whole foods such as rice, potatoes, oatmeal, wholemeal, lean meats and fruit/veg.
Cardio, workouts & swimming
Cardio not only helps to burn more calories, it also ensures your cardiovascular system is functioning well. Furthermore workouts don’t have to involve you making daily visits to the gym.
You can get a great sweat on from home by doing circuit focused workouts. An example of a circuit could be something like this:
- 15 sit ups
- 10 burpees
- 10 mountain climbers (each leg)
- 10 push ups (on knees if necessary)
You’d complete all the above exercises one after the other and rest once they’re all completed. Then, you’d go again for anywhere between 2-10 rounds depending on your capabilities.
Changing your physical appearance will have positive effects on your health regardless. But take note of some of the aforementioned tips and you’ll be maximising your ability to be healthier and slimmer!