Best way to lose weight
Do you want to lose some weight or burn excess fat but find it difficult? So read on. There are lots of reasons for your frustration. Beware of diets that promise wonders, such as losing weight quickly, but which make you regain the lost pounds as quickly. The following tips will help you lose weight in a healthy way over the medium to long term.
Losing fat or weight: what you need to know first
Do not confuse weight loss with fat loss!
There is a difference between losing weight and losing fat. Many people are looking to shed extra pounds. However, the important thing is not the weight but the percentage of body fat.
It is indeed the excess fats that must be eliminated (they are part of what is called fat mass) while preserving or even developing muscles (lean mass). If you're gaining some weight while building muscle while losing fat, you're on the right track.
Indeed, it is not about losing muscle. Certain diets designed to lose weight quickly can lead you to this and are dangerous for your health. To stay healthy, you need the right balance. The BMI is an indicator for how to locate.
You can also use an impedance meter to know approximately and follow the evolution of your fat mass. These tools should be used with caution. Always seek the advice of a specialist who will be able to guide you according to your specific situation.
4 ways to lose weight
To lose fat on a long-term basis, it is necessary to reduce the fat mass by combining a healthy and balanced diet and physical activity, a little sport for example, but not just any old way, while avoiding as much as possible the stress.
Stress releases hormones (cortisol and adrenaline) which serve to boost the body physically to protect it from the source of stress but, indirectly, encourage poor eating and therefore gain weight. The psychological aspect, which is often put aside, also plays a vital role and, if addressed, could solve most overweight problems smoothly and sustainably. Finally, losing weight takes time. Do not try at all costs to lose weight quickly
To lose weight healthily, that is to say lose excess fat, it is therefore necessary:
- A balanced diet: it allows you not to store more fat than necessary. To lose fat and weight, you don't necessarily have to eat less, but you need to eat better. Certain foods or a combination of foods help limit fat storage. There are also some food supplements that can help.
- A little physical activity: it helps to remove excess fat by activating the metabolism. With training, the process of using fat becomes more efficient. Sport is not necessarily an effective way to lose weight. You still have to respect certain rules. We talk about it below.
- A serene life and an adapted lifestyle: they avoid the additional storage of fat.
- Understand the origin of the problem: the problem to be treated is not that I am eating too much but why I am eating too much. If we solve this problem, losing weight becomes a much easier goal.
Here are 7 easy and practical tips to lose weight and fat sustainably. The list is not exhaustive. We wanted to highlight some effective tips that are not always well known.
Increase Your Basal Metabolism To Burn More Fat While Resting!
Metabolism is a transformative process in which we burn calories. The higher it is, the more fat you burn. To lose a little weight, you have to increase it! But how?
It is necessary to distinguish the basic metabolism (minimal expenditure of the organism to ensure the vital functions) of the active metabolism (increase in energy requirements linked to physical activity).
Increasing your activity metabolism is what seems most obvious (the most tiring too!) To lose fat. But did you know that it is also possible to increase your basal metabolism and thus lose fat 24 hours a day, so also at rest and even while sleeping! Little work is required to achieve this.
Once your basal metabolic rate has increased, all you have to do is maintain it and wait to see results. Great, but how can you increase your basal metabolism?
Metabolism is the transformational process by which we burn our calories. This mechanism plays an essential role in our ability to lose fat, and therefore weight. The higher it is, the less reserves are stored.
It is the differences in metabolism that explain why some people tend to gain weight at the slightest deviation, while others remain slim. It is therefore interesting to stimulate it, especially since it decreases with age
To burn fat, play sports, but not just any old way!
Does Sport Really Make You Lose Weight?
Playing sports seems to be obvious to lose weight. However, it is not so obvious.
Also note that most sports gain muscle and muscle is heavy! But building muscle will help you lose fat and this is what you need.
Cardio training, but not just any old way!
To lose fat, it is often recommended to do cardio training, an activity that works the heart and can cause you to burn a lot of calories. Cardio training is indeed one of the most effective calorie-burning activities, of course. But the goal is not just to burn calories, but fat! However, at high intensity, it is mainly sugars (muscle glycogen) and not fats that you will consume and that you will re-store during the next meals.
To see effects on your bodies, you would have to practice long hours of cardio or do it regularly (and some readers here are already thinking about skipping to the next tip). But there is an easy way to deal with it. This is what we explain just after.
No more fat burned at low intensity!
If high intensity sport draws mainly on carbohydrate reserves, at low intensity, this time it is mainly fat that is burned. Unfortunately, few calories are spent in total so little fat in the end. To effectively burn fat, your cardio training effort must be done at the right intensity: neither too weak nor too intense.
An hour of brisk walking can be more effective at shedding excess fat than an hour of jogging! There is a zone, specific to each one, where the percentage of fat burned is optimum.
3 times more fat burned in 2 times less time thanks to a special technique!
In 2007, Australian researchers highlighted the interest of high intensity interval training for fat loss (a technique applied today under the name of HIIT (High Intensity Intermittent Training). The same year, a Japanese team showed that Introducing breaks between endurance exercises promotes fat consumption.To learn more and practice this technique, read our article Lose fat effectively by the interval .
Sport on an empty stomach to lose weight: yes, but with caution!
On an empty stomach, our body, in the absence of immediately available carbohydrates in the blood, is much quicker to break down fats! If this technique is interesting, it is not without risks and requires certain precautions to be implemented. This is the reason why we did not offer it as a full-fledged tip. If you want to know more, read our article to understand the principle, the benefits and the risks of sport on an empty stomach .