If you are trying to lose a few pounds, you may feel like you’re going to have to be making a lot of effort and that you’ll have to deal with the inevitable platforms where your results stall.
But don’t bang your head up against a wall just yet. There’s an elementary science to weight loss, and you shouldn’t overthink it. This is all a numbers game. So don’t take it too seriously. Instead, read some funny fitness quotes for inspiration to help get yourself through the challenging times.
After that, read up on these time-tested weight loss strategies that you secretly already know about, but need to hear again, in order to take them seriously this time around. Hopefully.
Your Diet Comes First
We all know that diet and exercise are crucial to weight loss. But how many times have you wondered which is more important? Diet is.
The reason for that is due to the science of weight loss. You will lose one pound for every 3,500 calories that you cut from your diet. So eating fewer calories is the key.
Yes, you can lose weight with diet and exercise, and you still should exercise. However, it’s faster to cut calories than it is to burn them off with exercise.
You can run for three miles. Or, you can cut a few ounces of potato chips from your diet. Which seems more doable to you?
You can’t defeat a lousy diet with more workout sessions. Most people overestimate how many calories they burn when working out. And besides, you’ve only got so many hours in a day.
Focus on the diet before workouts, and you will see that weight loss will happen much more quickly, much more easily.
Throw In Some Exercise
Yes, exercise works. It does not have as much to do with burning calories as it does with boosting metabolism.
The key to making sure that metabolism works for you when it comes to weight loss is by maintaining your momentum. Working out once in a while to burn off a hot dog is not going to cut it.
You have to have a consistent routine. Exercising regularly will allow you to have your cake and eat it too, every once in a while, without thinking of ways of having to burn it off. That is because every time you get a move on, your elevated metabolism is maintained. So you will burn more calories in general when you exercise routinely than you will without it.
The calorie-burning gains that you get from physical exercise are moderate, however. When you take a walk for an hour, you can easily burn around 300 calories. However, had you been sitting still, you would’ve burned 100 calories just from your body performing its physical functions. You’ve only burned 200 calories extra.
Walking will also not lead to an increase in your metabolism when sitting still, whereas more intensive physical exercise will. But it’ll only be a modest ~15 calories per hour more, and only for up to 24 hours or so. It’s easy to destroy such a small caloric deficit with a single candy bar.
Exercise helps to give you that little extra boost in your weight loss efforts. But the effect is modest, and it will not scale since you’ve only got so much time to work out on any given day.
Diet comes first. The body’s basal metabolic rate (BMR) is mostly fixed, so you might as well plan your diet around it and let the BMR do most of the heavy lifting. A slight caloric deficit every day will make you lose weight. If an exercise routine helps you accomplish that, then good for you. Just don’t make the mistake of eating more because you ‘deserve it’ after a workout session.
Eat The Right Foods
When trying to figure out what foods to eat to lose weight, a secret rule of thumb is eating foods with natural colors. You want to stay away from foods like pasta and bread using this rule. Instead, go for fruits and vegetables a bit more often. These foods have the habit of being nutritionally dense but not calorically dense. As a result, they will saturate you, all while giving you the nutrients you need, but not the calories.
The ideal diet here contains 50 percent fruit, 25 percent protein, and 25 percent grains. Although grains aren’t green, they are still valuable for improving your caloric load for the day. Fibers help you feel full as well. They will also give you low calories in your meal. It’s a win-win situation. You get to feel full and won’t be tempted to eat more calories from snacks after your meal.
Taking trans saturated fats from your diet will help with your weight loss plans as well. Avoid anything with oil or butter, and remove sugar from your diet too. Processed foods do not contain natural colors and should also be avoided. They are calorie-dense and do not offer much value in terms of nutrition.
Losing weight can be frustrating. However, the lion’s share of your results should always come from your diet. Let food be thy medicine and medicine be thy food. That’s what the wise Socrates would’ve said to you had he still been with us. Living on a caloric deficit for an extended period may seem daunting at first. But it’s easier than you think. It’s never going to be harder than at the beginning. Get in the routine, and it will become a way of life.