Losing weight is something most people would love to do, but often struggle with. This is in part due to the overwhelming amount of conflicting information out there.
It’s extremely important to settle on a healthy diet and training program while continuing to fuel your body with good food. In this article, we’ll explore how to lose weight and how to keep it off.
FAT VS MUSCLE
People often get discouraged when they don’t see numbers decrease on the scales after working out. It’s important to remember the number on the scales is made up of many things, including body fat and muscle mass. While both are necessary, too much body fat can be dangerously unhealthy. 1kg of muscle is much smaller in mass than 1kg of fat. Meaning 2 people can show the same number on the scales, yet look completely different. During exercise, you can lose fat and build muscle at the same time. Remember this the next time you step on the scales!
HOW TO LOSE WEIGHT
There’s no one “best way” to lose fat fast, but there are many different approaches you can try alongside regular exercise. Whether you want to lose belly fat or tone your arms, the ultimate aim of losing weight is to make sure you can keep it off after you lose it.
While losing fat may be your priority, below are some tips and tricks to help ensure the weight stays off (and you stay healthy).
The most important thing to consider when losing weight is your nutrition. Eating protein, healthy fats and healthy vegetables is a great way to kick-start your weight loss journey. Fuelling your body with the right food will help you get the most from your workouts, while letting your body recover.
Here are some popular foods that support fat loss:
Protein sources including meat, seafood and eggs. These foods keep you fuller for longer, making them one of the most important food groups when it comes to losing weight. You should be aiming to include protein in every meal.
Healthy veggies. This food group contains the fibre, vitamins and minerals you need to supplement your protein intake. It includes broccoli, cauliflower, spinach, tomatoes and sweet potato, to name a few. You can bulk up your plate with this food group, so don’t be afraid to eat a lot!
Good fats including avocado, olive oil and coconut oil. Good fats are essential for energy and cell growth. When paired with protein and vegetables, they round out a well-balanced diet.
Put simply, when you consume fewer calories than you use, you create a calorie deficit, also known as an energy deficit. You must create a calorie deficit to lose weight – and the best way of doing so is by consuming less calorie-dense foods and increasing your exercise.
This is an effective way to lose weight when your deficit is minimal, as this is maintainable. If you’re interested in taking on a calorie deficit diet, ask a personal trainer or dietician to make sure you have a program that’s right for you.
Your ideal workout will depend on what your fitness goal is and more importantly, what you enjoy. Age, fitness level or body shape aren’t a problem, as there are workouts available to suit everyone. Below are some popular ones to help get you started.
HIIT (high-intensity interval training) is great for burning calories in less time. The workout is based on maximum effort in small amounts of time, which kick starts your metabolism and burns calories fast. There are many different types of HIIT exercises, including circuits, sprints and weights.
LISS (low-intensity steady state) involves less intense exercise over longer periods of time. This type of workout may include a brisk walk or bike, and is a great place to start if you’re new to exercise.
Weights. While weights can be perceived as lower in intensity, it’s easy to create a killer workout through increasing weight, and how many reps (repetitions of one complete motion of an exercise) and sets (a group of consecutive repetitions) you complete. Building muscle is crucial to burning calories (even while at rest), and keeping the body healthy long term. It’s super important you work with a personal trainer when you first start, to ensure your technique is correct and avoid injury.
Low impact training. This includes sports such as swimming or cycling. These are great for your joints as they involve minimal impact, which makes this training perfect for older ages or people new to exercise.
If you’d like exercise inspiration and guidance, you can access thousands of workouts and individual exercises on the free Anytime Workouts app – available to Anytime Fitness members only. Alternatively, come and have a chat to our friendly team with a free trial.