What is Weight Loss?
Weight loss is a process where your body weight reduces. This process usually happens when your on a calorie deficit (look at calorie deficit section for explaination) or your not eating enough food. What happens is your body is hungry so it turns to your stored energy- which is primarily your body fat- to make up the differnce in food you haven't eaten. Weight loss comes in two forms: healthy and unhealthy. The goal is to do it the right and healthy way so you can preserve muscle and support your overall health.
Calorie Deficit
A calorie deficit is the most successful way to lose weight the healthiest way. It is the simple process of eating fewer calories than you eat. An example would be eating 2,200 calories after burning 2,500 throughout the day. Creating a easy to moderate calorie deficit is the most effective ay to lose weight.
Importance of Protein
Protein is a very important part in losing weight because it helps your body maintain your muscle while losing it. If you don't eat enough protein during a calorie deficit can lead loss of fat and muscle. By continuing to eat protein your body preserves your lean muscle mass. A good rule of thumb is consuming equal to or more than your body weight. So if you weigh 180 pounds, you should aim to eat 180g or more of protein. Good sources of protein can greatly improve your results in weight loss.
Strength Training
Strength training is key to weight loss because it helps maintain and build muscle while losing weight. If you don't do any type of lifting your body could lose fat and muscle, which can slow your metabolism making it harder to keep weight off. When you workout your goal is increase strength, improve your performance, and can boost the ammount of calories your body burns. When you combine working out and proper nutrition you get one of the most effective ways to lose weight.
Cardio
Cardio is a helpful role in weight loss by increasing the number of calories your body burns throughout the day. Running, walking, biking, or using cardio machines can help a proper calorie deficit. Cardio is a great way to burn extra calories you want burned, but it shouldn't be the focus of your weight loss plan. Relying heavily on cardio without proper weight training and diet can lead to problems in your results. Cardio should be a tool that you use alongside weight training and a proper diet to support overall fat loss and improvement in your overall health.
Sustainable Habits
- Eat in a small calorie deficit
- Focus on whole, nutrient foods
- Stay consistent with your routine
- Get enough sleep and manage stress