There is so much information on this available online, so what’s the best, no nonsense way to lose weight and keep it lost, so you’ll never have to worry about your weight again?
I dislike using the term “weight loss” because it is not fully accurate and it can be misleading. What we are really talking about is Fat Loss, not water loss or muscle loss, just burning body fat to lower our body fat percentage.
Forget about the idea of fast weight loss, the idea in itself is flawed. Fast weight loss techniques are always unhealthy, such as starvation or fasting which can damage our organs and lead to muscle loss. Starving yourself can reduce the body’s ability to burn off fat, which is exactly the opposite of what the person is trying to achieve.
Best way to lose weight?
I say the best way, not the fastest way. The best way is the healthy way, and the only really good and effective way.
Okay so this best way is to maintain a Caloric Deficit. That’s it! that’s all you need to do.
For anybody that doesn’t know what this means, it’s simply maintaining a lifestyle which leads to the body using up more calories or energy than is being consumed. If you consume 2000 calories in a single day, and if your body uses up 2500 calories in that same day your body will require extra energy, if it cannot get it externally (Food) it will look for internal sources of energy, such as body fat.
Many people who hear this simple explanation will disregard it, stating it doesn’t apply to them because they have a slow metabolism, bad genetics or some other nonsense. It’s true, genetics and our metabolisms can have an effect, however the effect is massively exaggerated. While metabolisms do differ, it’s only slightly and it’s greatly affected by our lifestyle and fitness levels, therefore mostly under our own control.
This is a very simple explanation and idea, however it does go into much complexity and it’s backed up by recent scientific research.
Forget about low fat, low carbohydrate diets, because even if you eat low carb, low fat foods you can still consume too much, which will cause you to gain body fat. What you do eat still matters, ideally your calories should come from good quality nutrient rich foods. These foods will help your body to function better and help to maintain a healthy weight, or more accurately a healthy level of body fat.
Some people will say this can’t be true because they claim to eat very little, yet they continue to gain body fat. In my experience this is only a self deception, if this applies to you, the only way you will know for sure is if you actually count and keep track of what you consume on an average day.
How much fat will you burn and how fast?
Maintaining a calorie deficit works! however how successful it will be depends on a few important factors.
- How big the calorie deficit is.
- How often you achieve a calorie deficit.
- What foods you are actually eating.
If the calorie deficit is only very small, you will not see a difference any time soon. Also if the calorie deficit is not continuous, for example day 1 calorie deficit, day 2 calorie surplus, if this is the case you are unlikely to see any results. If you are achieving a calorie deficit, however if those calories are coming from poor equality foods it could affect your health negatively, including reducing your body’s ability to burn body fat.
So forget about all the nonsense diets and techniques, if you don’t have a calorie deficit they won’t work, so save yourself some time and money.
Reduce your food intake, and increase your activity levels. That’s all you need!