How To Maximize Your Weight Loss
When we look at weight loss, most people seem to feel like it is way too much work.
Really, this is an unfortunate idea that just isn’t true. One of the most important things you need to understand if you are going to be successful in weight loss is that you will need to develop a new lifestyle.
This will not require any additional work on top of what you are doing now – you will simply have a life that is moderately adapted to suit weight loss.
In this guide, we are going to walk you through the best methods to maximize your weight loss and make small changes to your current lifestyle to keep the weight off.
How To Maximize Your Weight Loss
Before we get started on the most important methods you can use to lose weight, here are some very important things to keep in mind.
Patience is an essential aspect of your life and success, but it becomes even more important when you are trying to lose weight. The process you are going through will take time and you will be frustrated more often than not.
Do your best to exercise patience and trust the process you have set up.
Just because you are being patient with your results does not mean you are not working hard every day. Creating a workout program and exercise guide that requires you to push yourself is going to be a very important aspect of your success in losing weight.
Be persistent and chase your goals.
Keep it Simple
When it comes to weight loss, bodybuilding, strength training – any of the above, you should always try to keep it simple. In this guide, we are going to show you the most basic and effective methods for success. There’s no need to get into super complex ideas of weight loss – if we have a process that is set up properly there is no reason we can’t succeed.
Here are the most effective methods to maximize your weight loss:
Always Emphasize Consistency
Really – we had to put this one first. For some reason, way too many people workout and eat right for a couple weeks and then just drop off the map.
If you’re going to be successful in weight loss or fat loss you need to stay consistent. This means putting work in every day and realizing that there will be some days where you are not going to be perfect in your workouts or food choices.
If you fall off for a day don’t stress about it. Understand you are involved in a long-standing process that will take time. When you are consistent and have a good effort each day the results will come.
This one might take a little bit of time but if you set up google sheets or excel spreadsheet and take 5 minutes every night to input information you will find the results follow.
Recording everything from what you worked out, to how much you ate and slept will be essential to your success. You could even be a keener and download a food tracking app to help you ensure you are staying within your caloric requirements – but that’s up to you.
Eat Plenty of Fibre
This is one of the main areas where a lot of people seem to struggle. Yes, your protein intake is important, but fibre could be even more important when it comes to weight loss. Eating a diet rich in fibre not only helps to keep you regular, but it also helps to ensure that you are properly limiting inflammation.
Some research has even shown that a fibre rich diet can be a healthy alternative to pain medication when it comes to reducing inflammation.
For optimal results, we’d recommend eating a diet that will influence at least 30g of fibre daily. This means eating plenty of fruit, ancient grains and/or supplementing with a fibre shake.
Engage In Long-Duration Cardio
My personal favourite for weight loss. Yes, HIIT sessions can be more effective in the short-term gains, but when we look at creating a healthy, strong and toned body in the long haul – nothing will beat running or biking. The best part about cardio in this way is that you can virtually track everything that goes on.
Say you run 5k today, and next week run 6k in the same time. That’s a clear improvement – whereas when you are in a HIIT session – how are you tracking the results?
TOP TIP: Using simple methods of data collection in this way will also help you to stay motivated. Sometimes you won’t see the scale change – but when you have results that show you getting stronger, faster and more agile you can base your success and results on this.
Train With Moderate-High Weights
As you begin to get more accustomed to exercise form and how to train properly you should work into heavier weights. In general, if you can keep your rep per set in the 4-8 range this will be the best way to increase muscle size and still effectively lose weight.
Any higher than this and you might be looking at more of a conditioning experience (unnecessary if you are running) and any less than this and you are entering powerlifting territory. The 4-8 reps per set range should be your bread and butter for weight training and creating a body that is strong, sexy and fit.
Supplement with A Fat Burner
Yep, I said it. Supplementing with a fat burner can help you to lose weight. The thing is – your diet and exercise will only take you so far. To a certain extent, your body may require a specific touch to its success in weight loss.
Fat loss and weight loss supplements help to provide your body with a faster metabolic rate and can even help to increase fat oxidation – which are both super important for your success.
In the long-haul, you will need to transition off these supplements as you can’t (and shouldn’t) be taking these forever, but for a short-term boost or the way to work through a plateau, this could be highly effective.
Bottom Line: Think Long-term
The bottom line with any weight loss, strength or endurance goal is to always do your best to think long-term. Personally, I’d say you’d actually be better off if you only stepped on the scale 1x a week – just to check in.
If your goal is long-term and you have the idea that you are committing to a plan that will be essential for endless success you have no need to weigh-in every day.
This is a long-term goal – you should have long-term plans that show markers for success.
At the same time, when you do not hit a marker, falling a little short on some of your goals it is not the end of your program. Make changes necessary and continue to pursue your goal.
Don’t forget – be patient, persistent and record everything. If you trust the process and are consistent – results will follow.
Good luck and enjoy the process.
Gabriello is a writer and strength expert best known for his science-based and practical approach to Exercise Physiology, Nutrition and Strength. After serving in a directors position for The Canadian Society for Exercise Physiology Gabriello moved towards writing to help more people understand the importance of living a healthy life. Gabriello’s writings have been published in several languages on some of the largest health and fitness websites helping people learn, grow and understand the complex components of optimizing human performance in a simplistic way.
Gabriello also takes on specialized, high-performance athletes who are in need of strength, mobility and conditioning programming to optimize their fitness through his Earned Fitness program.
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