Weight loss is not a simple process, but if you’re struggling to lose weight, there are a couple of things you will need to keep in mind.
I’ve been a personal trainer and throughout my many years of training clients, I’ve learned that weight loss is like a science. And as a science, weight loss has many tips and secrets which can be used to your advantage.
Taking advantage of these tips and secrets can definitely skyrocket the rate at which you lose weight. At the bottom are the 5 best secrets to losing weight and I want to share them with you today.
Secret to Losing Weight #5 – Your Memory Sucks
Your brain isn’t very reliable when it comes to tracking the food you eat and in many cases, we tend to overlook this. We might remember that we had a salad earlier during the day, but we completely forget about the high-calorie and processed dressing that came with that salad.
Because you can’t rely only on your memory to keep track of what you’ve eaten throughout the day, you should always track your calories in a detailed food journal. Several studies indicate that dieters who write down and track what they eat tend to lose about 40% more weight than those who don’t.
Secret to Losing Weight #4 – Bad Sleep Means Bad Cravings
Whenever you don’t get enough rest at night, your appetite is going to skyrocket the next day and you are going to crave foods that you normally wouldn’t crave. This is due to the fact that the hormone leptin which controls your appetite becomes negatively altered and therefore, if you’re not getting enough rest each night, you are going to continually have these cravings.
Always make sure you’re sleeping at least 6 hours per night and if you can, strive to get at least 8 hours of sleep each night.
Secret to Losing Weight #3 – Strike a Balance
Eating a healthy diet doesn’t necessarily mean that you have to eat healthy all the time or be overly restrictive with your calorie intake. Research indicates that when you are too strict with the foods you eat or with your calorie intake, you can actually lose less weight.
This is primarily due to the fact that your body goes into starvation mode and your metabolism slows down. Therefore, always make sure your calorie intake doesn’t slip too low and try to have a cheat day once per week.
An occasional cheat day is great because the increase in calories will increase your metabolism and help you to burn additional calories and fat. However, never have more than one cheat day per week. The other six days should be nothing, but strict dieting.
Secret to Losing Weight #2 – Eat More Fat
Fat keeps you full and naturally makes you crave less due to the fact that it is the slowest, digesting macronutrient. While carbohydrates and proteins digest at a faster rate than fat and spikes the insulin in your blood, consuming 15 grams of fat with each meal can slow the digestion of the carbs and proteins you eat, plus it can help you stay full for hours at a time.
This means you’ll be less likely to overindulge which could lead to weight gain if you’re not careful. Therefore, always make sure your diet consists of at least 30% fat.
And the #1 weight loss secret is…
Secret to Losing Weight #1 – Forget About Cardio
You heard me. It has been long believed that doing cardiovascular exercise can help raise your metabolism and burn additional calories, resulting in an increased fat burning potential. Sure this is true, but many people only focus on the positives of doing cardio and not the negatives.
When you do cardio for a long period of time (typically longer than an hour), your body starts producing more cortisol. Cortisol is a catabolic hormone that is produced when your body is under stress and it makes it much easier for your body to store fat and burn muscle. This is not something you want if you’re trying to lose weight.
I’m not saying you should avoid cardio completely, but doing cardio in excess is definitely not the way to go for weight loss. You’d be much better off doing a brief 30 minutes of cardio a few times per week and lifting weights the rest of the time so you can preserve your muscle mass. Not to mention, lifting weights burns additional calories as well.
However, if you’re going to start lifting weights, you need to have the goal of building muscle mass. The only question left is “how to build muscle?”
It basically boils down to three main principles:
2. Eat clean – Focus on protein; especially one gram of protein per pound of body weight.
3. Rest & Recovery – You don’t want to workout too much or you’ll simply overstrain. To prevent this from happening, never spend more than 45 minutes in the gym and don’t lift weights more than 5 times per week.
Those are just a few muscle building tips to help you get started on the right track.
About the Author: This article was written by Drew Stegman. For more weight loss tips, check out his site at http://how2gainmusclefast.com/.
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