With the right strategies and principles, weight loss is very simple. Don’t fall for hype created by weight loss industries. The truth and only way to lose weight correctly is good information based on calorie, nutrition, and exercise.I going to share the top 5 Easy lose weight tips that are simple and practical with guaranteed result when followed closely. Believe me, it is not difficult to weight loss when you know what to do and does it. However, I am not saying it is easy and the foods calorie doesn’t count and you can eat as much as you like.
People spend billions of dollars every year for easy and effortless miracles, like popping a pill to lose weight. People response well when a product claims it to be “easy, quick, fast and effortless” because they don’t want to sweat for it.
Sorry to disappoint, if that is what you are looking for. We don't want to add additional problem to the already existing health problems. Here are the top 5 Tips:
1. What is your daily calorie requirements
The most important milestone to lose weight effectively is the ability to calculate your daily calorie requirements. Remember, you lose weight only when there is a calorie deficit. Which means you lose weight when your calorie expense is more than your calorie consumption. This is still true even if you live on junk foods. I am not encouraging you to eat junk foods which is the major cause of obesity across the globe but that is a reality.
Depending on factors like weight, age, gender, basal metabolic rate, lean body mass, genetic variables and physical activities calorie requirements will very from one person to another.
Once you know your daily calorie needs to maintain the same weight or lose weight, start counting the foods calorie you consumed to get to your goal. For weight loss to occur reducing 15-20% of calories consumption below your maintenance level is a safe approach. Fasting and extreme dieting is not a solution to weight loss because your body will go into fat storing mode.
2. Always Maintain a balanced diet
It is impossible get a lean body by avoiding any nutrients including fat because our body needs them all. What is most important is to take all nutrients in an appropriate quantity for developing a healthy lean body. The general recommendation by scientist and expert is 40% carbohydrate, 40% protein and 20% fats combination of nutrients.
The most important calculation from your nutrient ratio is calculating your protein requirement and the rest can be adjusted. A recent study shows that you need at least 1 gram of protein for very pound of body weight.
3. Always Maintain 5-6 small meal frequency per day
When you eat and digest food you burn calories which is known as the thermic effect of food. If you want to speed up your metabolism naturally, the trick is breaking up your total daily calorie needs into 5-6 small meals.Eating frequent 5-6 small meals a day with a gap of 2.5-3 stabilizes your blood sugar and insulin levels consistently keeping your body in the fat burning mode. Frequent small meal help avoid craving and binges which is a concern with 2-3 meal frequency a day as you cannot control hunger. Frequent small meals also control fat storage because you are eating only what is required with controlled portion of meal which otherwise will be converted into body fat.
4. Cardio and weight training is the answer to lean body
You can never get a good result with your weight loss goal without including cardio exercises and weight training. Cardio exercise is one the best method to burn off those unwanted body fats very easily. You burn maximum calories with cardio than any other type of exercises during the workout. A cardio routine of 30-40 minutes for 4-5 times a week is a good start for weight loss.
Weight training is a must to lose fat permanently. Weight training is not only about building muscle and stamina for bodybuilders and athletes. The lean body mass (LBM) is directly proportional to the resting metabolic rate, the number of calories you burn at rest naturally. You burn more calories with increased metabolism when you gain more muscles even at rest. If you stop lifting, your muscle may shrink but it will not turn into fat which is a common misconception. Muscle and fat are completely two types of different tissue.
5. Drink enough water or die
Everyone knows that we need to drink an average of 8-10 glasses (1.8 – 2.3 liters) of water a day for smooth functioning of our body. However, very few people are actually following what is known to be vital and essential.
Our body comprised of 60-70% of water, and it requires sufficient supply of water to perform every body functions (digestion, circulation, respiration, absorption, excretion, etc). This is the reason why we cannot live for just a few days without water but we can live without food for weeks and months.
When you are dehydrated, your body systems start retaining water and the waste products are not flushed out by your kidneys. When this occurs, your liver interferes to overcome the overload work. At this point the role of the liver is divided and effects the efficiency of it own role, such as burning fat for energy.
Lack of water will decrease your strength and capacity for quality workouts to burn calories. Make it a habit to drink plenty of water before, during and after workouts to get the best out of you.
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