We have all been there. The social event at the lake or a beach is coming up, and whether with friends or family, you marked the day in the calendar with a note – 10 lbs leaner. However, sometimes burning fat and losing weight can be a challenge for many of us and having a few tips and tricks up your sleeve to utilize for an efficient and quick weight loss can be awesome. Most importantly, weight loss is achieved through following several basic principles, that we will cover in this article, and be sticking to them. Let’s see what you can do to drop some weight efficiently while keeping your health in check.
Weight loss doesn’t need to be a dreadful process of eating a fraction of what you’re used to and refraining yourself from eating food altogether in the pursuit of the six-pack. In fact, by drastically limiting your daily caloric intake you will lose weight pretty quickly. However, this process of rapidly dropping your caloric intake to reach quick weight loss is not a healthy way of getting leaner – it’s called crash dieting. Crash dieting can result in your body being negatively impacted, this way of dieting could be referred to as using a short-term solution for a long-term problem. Drastically cutting out calories out of your diet will, in fact, make your body lose weight but it is simply not healthy in the long run.
In order to lose weight and fat, your body needs to be in a caloric deficit and not in a surplus. In simple terms, it means that if you eat more calories than you burn – you will gain weight, if you eat less than you burn – you will lose weight. If you need to lose some weight rather quickly, a good range would be to aim for around 500 calories less than your maintenance requirement is. It is essential to understand that everyone’s caloric range will be slightly different for these two changes in the body. Many factors play role in regards to how many calories is necessary to put on mass or lose fat such as age, sex, current body composition etc. So don’t worry, if you can’t lose weight using your best gym buddy’s caloric range you’re probably not alone – everyone is different.
Experimenting with a variety of caloric ranges and finding your “sweet spot” will serve you greatly as an amazing metric tool in the long run. Researching what works on your own body is time worth spending. Know it and own it.
Eating less than burning to lose weight – easier said than done, right? If you’re asking yourself how to approach weight and fat loss with this method then you will need to start paying attention to caloric labels and tracking the foods you eat on a daily basis. You might be surprised how many calories are in foods you probably don’t even pay attention to thinking that they’re worry-free. Let’s have a look at some food items that are popular among many people across the whole world.
World famous BigMac might be a treat while eating it, but a medium menu that comes with a sandwich, fries, and a coke will add 1090 calories, 147g of carbs, and 44g of fat to your diet. A 24 oz. White Chocolate Mocha Frappuccino with whipped cream and whole milk from Starbucks will add over 500 calories, 18g of fat, and 85g of carbs to your diet quicker than saying “Coffee” to your buddy. We all have cravings and sometimes eating a little bit of processed food happens, but as you can see, the popular favorite food items can pack a tremendous amount of calories. Avoiding those processed foods and replacing them with whole foods, fruits, vegetables, grains, and lean protein sources will make sure your daily calories are where they need to be. They are much easier to eat than to burn later on.
So how do you eat a lot of food that will help you lose weight quickly while keeping your health in check and eating foods that will be beneficial to your body? Let’s look into a category of foods that have a low caloric density and a high nutrient density at the same time. The majority of these foods fall under the category of fruits and vegetables. Vegetables tend to provide you with a huge amount of volume for the incredibly low amount of calories. However, foods like collard and leafy greens and just colorful vegetables of all sizes and shapes are very high in nutrient density – providing your body with micronutrients to function properly. Eating a huge spinach vegetable salad can surprise you with its volume and the fact that it will probably add fewer calories than a slice of pizza to your diet.
Focusing on foods that are low in calories but high in nutrients, fiber, and vitamins and minerals will help you tremendously with cutting down the daily caloric intake you will need to stay in a deficit and lose weight. Vegetables and fruits will help you feel satisfied and full throughout the day while supplying an abundance of micronutrients that will keep you healthy. You might be surprised with how much food you can actually consume when you add vegetables and fruits to your diet while keeping your body in a caloric deficit.
In addition, increasing your water intake throughout the day will help you with the feeling of fullness as well as with the transportation of nutrients throughout your body. Replacing sugary drinks such as sodas and sports drinks with pure water can easily cut out hundreds of calories out of your diet – one 12 oz can of regular Coke contains 140 calories.
You can achieve great results by only cleaning up your nutrition but regular exercise will speed up the process tremendously. You don’t need to be doing two-hour gym sessions seven times per week to achieve weight loss but focusing on strength training, some cardio, or HIIT several times per week can help you burn those additional calories and achieve your weight loss goals quicker.
Take Home Message
Losing weight in a healthy way doesn’t need to be a rocket science. In fact, following a few simple rules of thumb can help you achieve great results while keeping your body healthy and properly functioning. Staying in a caloric deficit of around 500 calories, cutting out processed foods and filling your diet up with nutrient-dense foods, drinking plenty of water, and engaging in regular exercise are all necessary pieces of the puzzle to achieve your weight loss goals. Now that you are equipped with some basic healthy weight loss knowledge, go ahead and put it to use. Crush those weight loss goals and enjoy your lean physique at your next social event at the beach this summer, you got it!