Here are my top 10 tips on how to lose weight and fat fast and efficiently. Losing weight is all about doing the right things the correct way. Of course, then you’d have to first know what to do, in order to do it correctly. These 10 weight loss tips will get you started on maximizing your fat loss results and efforts.
10 tips on how to lose weight
1) Eat a calorie deficit diet of about 300-500 calories below daily maintenance intake. This means that if you maintain your weight with 2500 calories a day, reduce that by 300-500 calories for weight loss. 2,500 - 300/500 = 2,200 to 2,000 calories. This reduction in calories creates a negative energy balance. Fat loss only occurs if you have a negative energy balance by the end of the day. Reducing calories is one of two ways to create this. The other way is through exercise.
2) Exercise with a variety of modalities by combining body weight conditioning training (ex. 100 burpees), interval training HIIT workouts, and strength trainining. Body weight conditionning and HIIT will increase metabolism, more so than regular normal LSD cardio or steady state cardio, for up to 48 hours so you’ll burn more fat and lose more weight. Strength training for fat loss will preserve and build lean muscle mass. Muscle is energy intensive and increases metabolism, always a plus.
3) Drink at least 1/2 to 1 gallon of water a day. Water is highly thermogenic. Drink lots of it.
4) Get at least 6-8 hours of uninterrupted sleep a night. The body repairs itself and sheds the fat during the zzzzzzzz. Don’t skip this. Sleep is effortless. Sleep lots.
5) Eat 5-6 small meals per day rather than 2-3 large meals like most people. Increased frequency of meals will increase nutrient partitioning and metabolism. This means that the nutrients are used more efficiently during exercise and at rest to help you burn more fat.
6) Eat at least 1 g of protein per lb of lean body weight. Protein undergoes a process of gluconeogenesis with glucose (sugars/carbs) and fats to create a double/dual effort for fat loss.
7) Ensure either a 40/4/20, 50/30/20, or 35/35/30 carbohydrates, protein, and fats ratio from your calories.
8 ) Take at least 1-2 servings of essential fatty acids, EFAs in the form of flax oil, fish oil, and flax seeds.
9) Increase the progression of your workouts. This can be achieved by either,
* increasing the number of sets and/or reps per workout
* increasing the frequency of workouts
* use more difficult exercises or variations of exercises
* reduce rest periods between sets
10) Finally, continue educating yourself on how to lose weight and fat the correct way.
Put these 10 tips on how to lose weight to use and see your fat loss results skyrocket.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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