Looking to shed a few pounds? If so, you need a solid game plan approach. Far too many people put all the focus on their nutrition or all the focus on their exercise plan, without looking at the whole picture.
In order to lose weight effectively, you need to be making changes in all areas of your life, not just those two factors. By learning what are the most important factors to address, you can then put your best foot forward.
It’s important not to get too hung up on the details either. Many people simply become too overwhelmed by trying to be perfect that they miss the big picture. Look at everything as a whole.
Let’s go over the 11 best ways that you can effectively lose weight so that you can get started on the right path today.
11. Move More
As cliché as it sounds, it really is true. If you want to see successful fat loss, it really does come down to moving more. Every movement you make throughout the day is going to be burning calories, so the more you move, the more you burn.
And, at the end of the day, what will play a key role in determining your overall calorie burn is your energy expended compared to your energy consumed.
If you’ve expended more energy than you’ve consumed, you’ll be on track to seeing weight loss. So, the more you burn, the easier it is to accomplish this.
Every little bit counts. Don’t ever think that you need to be in the gym in order for it to matter. Short walks here and there – even getting up to change the TV channel or cleaning your floors quickly after dinner will help you see success.
10. Eat A Higher Protein Diet
The next step to successfully lose weight is to start eating a higher protein diet. Protein rich foods are going to combat hunger very well as they don’t increase your blood sugar levels like those rich in carbohydrates do.
In addition to that, protein rich foods also have a higher thermic effect of food, meaning you’ll burn a higher number of calories simply breaking them down in the body after consuming them.
This means that you net fewer calories overall at the end of the day, again, leading to that calorie deficit you need (energy in versus energy out).
Those with higher protein diet plans typically do lose far more weight on average compared to those who use low protein plans.
It really is essential that you get your intake up, if not for these reasons, for maintaining lean muscle mass tissue. Aim for at least one gram per pound of bodyweight each day for optimal results.
9. Banish Packaged Foods
Moving along, one huge step you can take towards seeing optimal results is to banish packaged foods. This means all the processed snack foods you might be eating that come in a wrapper have to go.
If you can make this one change, you will be on track to seeing great results not only with losing weight, but improving your health as well.
If you eat non-packaged foods – fresh produce, freshly cut meat, nuts, seeds, and so forth, you’ll be putting quality nutrition into your body that will help keep your energy on high all day long.
The only packaged foods you should consume are those that are still all-natural inside. For instance, a bag of steel cut oats or a bottle of olive oil would be perfect here.
Heavily processed foods have been stripped of their nutrients, so provide very little value to your body while also increasing your blood sugar in the process. As they are heavily refined, they’re quick to digest and quick to leave you ravenous and hungry for more.
8. Avoid Calorie-Containing Beverages
Another trick that will help you combat high calorie intakes is to avoid calorie-containing beverages. The big problem with beverages is the fact that you won’t register them like you would solid food.
While solid food will fill you up and hunger will be lessened, this is not often the case with beverages. You could drink a 200 calorie beverage and then go on to eat the same amount of food you always would have. This now means that 200 calories gets tacked on to your daily total as ‘extra’. This may totally eliminate any fat loss deficit you have created.
What’s worse is that many calorie containing beverages are very high in sugar content, so not only do they not fill you up, but they may make you feel even hungrier when your blood glucose level crashes after consuming them.
The only exceptions to this rule include whey protein powder. Whey protein will actually suppress your appetite and provides hardly any sugar at all (instead, it’s almost all protein), so this is one beverage you can feel okay about drinking.
Just still do be sure that you are counting those calories in your total daily calorie intake. If you just add a few shakes of protein a day without doing so, you could see yourself gaining weight rapidly.
7. Make Strength Training A Priority
The next step to effectively losing weight? Start making strength training a priority. If you have not jumped on the strength training bandwagon yet, now is definitely the time to do so.
No other exercise is going to help you totally reshape your body, while burning fat at the same time. Strength training provides benefits that no cardio training ever will, so don’t think that you can just get by with cardio training alone.
Strength training will also boost your resting metabolic rate – for up to 48 hours post workout, so this too can really help increase the chances that you see fat burning results.
You don’t need much to see this benefit either – just 30 sessions of 30 minutes is all you really need if you’re short on time.
6. Wake Up And Do 10
Another effective way to lose body fat is to wake up and do 10 minutes of some form of activity. Whether this is heading outside for a brisk walk before work, doing 10 minutes of strength training exercises, or simply doing 10 minutes of stretching and yoga.
Getting up and doing some form of activity is going to help out first because it’ll get you burning calories. But, more importantly, it also gets you in a healthier frame of mind.
When you’re already focusing on your health, this will increase the chances that you continue to make healthy choices as the day progresses onward.
You will eat healthier and likely find more ways to be active that day simply because your mindset is where it needs to be.
At first it may be hard to get yourself out of bed first thing in the morning even earlier than you already need to, but after a week or two, you’ll find that you actually look forward to this 10 minutes of your day.
5. Use An Activity Timer Reminder
If there’s one thing that’s very detrimental to being able to lose weight, it’s sitting at an office desk 8-9 hours a day. This not only means your total calorie burn is going to tank, but prolonged sitting like this will also really do a number on your health as well.
Those who sit for these long periods throughout the day are going to be at a much higher risk for heart disease and stroke and may also be more prone to developing diabetes as well.
Instead, set a timer on your desk to go off once per hour. When it does, get up and walk around for at least five minutes. This will get the blood flowing to your body, give you a great energy boost, wake you up if you’re feeling sleepy, and help you prevent negative health effects.
Best of all, by the end of the day, you might have burned an additional 100-200 calories because of it. If you get up for 5 minutes every hour, over a 8 hour day, this will be an added 40 minutes of activity you’ve just gotten in.
4. Prioritize Sleep
One factor that most people are not giving enough credit to is that of sleep. If you aren’t sleeping enough at night, this too is going to impact your overall weight loss ability.
Those who aren’t sleeping enough at night are more prone to suffering from food cravings, low energy levels that keep them out of the gym, a lower metabolic rate, and they also have lower insulin sensitivity, meaning they stand a greater chance of gaining body fat upon eating carbohydrate rich foods.
It’s time to start making sleep a priority. If you aren’t getting 8 hours a night, change your schedule so you are – it’s that important.
Don’t think that you can just ‘catch up’ on sleep on the weekend either. If anything, this can just make things worse as then it messes your sleep cycle during the week.
Set a regular bed time and time to get up and stick to it, regardless of what day it happens to be.
3. Journal Regularly
You might also want to consider starting a journal and using it regularly. If you’re someone who tends to suffer from emotional eating, this can be a fantastic way to help keep those food cravings at bay and ensure that you are dealing with your feelings in a more productive manner.
Write down whatever it is that you are feeling about, taking five to ten minutes to do so, every time you get the urge to eat.
Most often, after doing this, you’ll find that urge to eat has now passed and you have a much more clear idea of what the problem is that you need to deal with.
Then, you can go and deal with it as required.
2. Get A Fat Loss Buddy
Another quick tip for more effective fat loss is getting yourself a fat loss buddy. Having someone go at it with you can help give you the support system you need during those hard times.
Those who have strong support networks as they attempt their fat loss diet almost always do better than those who don’t, so be sure you aren’t underestimating this.
Your fat loss buddy should be someone who is around the same level as you, doing a similar diet. This way, you can share your experiences with each other, being there in times of need.
While you can always just use an accountability partner (someone who is there for support but who isn’t actively trying to lose weight), this doesn’t prove to be as beneficial as someone who is.
1. Find A Plan That You Enjoy
Finally, the last must-do for weight loss success is simply finding a plan that you enjoy. If you are already dreading your diet before you even begin, you aren’t setting yourself up for success.
You should not feel like you’re being tortured when it comes to eating right and exercising. If you do, you haven’t yet found the right fit. Remember that there are many ways that you can go about the process of losing weight, so it’s not a one-size-fits all equation here.
Think about what you value in a plan and then seek out a plan that offers that. You will need to be realistic, but you should be able to find one that you can feel good about.
So there you have the top effective ways to lose weight. Are you missing out on any of these?