We have 48 days left till Summer. Beach season is around the corner and many of us are still carrying extra fat from the holidays. This is the perfect opportunity to buckle down and get yourself beach ready! The best way to lose weight and keep it off for good is start improving your lifestyle. I know, I know, losing weight sounds easier than it is and old habits tend to die hard. Here are some weight loss tips for losing weight quickly for Summer.
Formula For Fat Loss
Losing weight is all about Calories in vs. Calories out. In order to lose fat, we need to create a caloric deficit. Simply put, if you’re are burning more calories than you are consuming, you are creating a caloric deficit and you will lose weight. It’s simple math.
Creating a Caloric Deficit
There are two tools to create a caloric deficit. Yup, you’ve heard them before; diet and exercise. Diet and exercise together is the fastest way to lose weight. Use dieting to restrict your caloric intake while also increasing your activity level to burn more calories.
Weight Loss tips
When dieting for fat loss, you want to avoid starving yourself. It’s not a healthy way to lose fat and you are less likely to adhere to your diet if you starve yourself. Remember, the goal here is to make lifestyle changes. Here are a few weight loss tips to follow when dieting.
Eat 5-6 small meals instead of 3 large meals
Eating smaller, more frequent meals allows you to restrict your calories while also supplying energy and nutrients to your body consistently. Your also more likely to fight off cravings while dieting this way.
Eat more protein
Protein is needed to help repair muscles in between workouts. Having more muscle will naturally boost your metabolism and the amount of calories you burn at rest. You should aim for 1 gram of protein per lb of bodyweight. If you have difficulty getting in all your protein, you should consider a protein powder supplement. BPI Iso HD is a great protein powder that I personally use. Banana Cream Pie is delicious!
Eat Healthy Fats
That’s right! You’re allowed to eat (healthy) fat on while dieting for fat loss. Good sources of fat include fish, nuts, and avocados.
Don’t drink your calories!
There is a big difference between eating your calories and eating them. High calorie drinks do not induce satiety and your likely to eat or drink even more. Soda, Starbucks coffee, and alcohol are just a few examples of high calorie drinks you should avoid.
Get your carbohydrates from Vegetables
Carbs are carbs but at least you can enjoy the added health benefits and extra fiber from vegetable sources.
Exercise Program for Losing Weight
The best exercise program to lose weight quickly is one that incorporates both cardio and weight training. Cardio exercise is the best way to burn calories. However, having more muscle will help your body naturally burn more calories at rest. The added muscle will also enhance your physique and give your body more tone. Here are some weight loss tips to follow when exercising to lose weight.
Ever notice cars burn more fuel with city driving compared to highway driving? The same concept exists for your body. When doing cardio, be sure to use high intensity interval training (HIIT) as this training style has been proven time and time again to burn the most calories and help you lose weight fast. HIIT training utilizes intervals of high intensity followed by short intervals of low intensity exercise.
Keep A Workout Journal
A workout journal is an incredibly useful tool in improving your physique. Use a workout journal to log all exercises you do for each workout. This will allow you to keep track of your progress and tweak your workout if you notice a routine isn’t working.
Contrary to popular belief, you do not need to use light weights/high reps just because you are trying to lose weight. Weightlifting is an anaerobic activity and does not burn as many calories compared to aerobic cardiovascular exercise such as jogging. Lift heavy weights that allow you to complete 7-10 reps for each exercise.
Do Cardio After Weight Training
This allows you to use your glycogen stores to fuel your weight training. Once your glycogen stores are depleted, cardio will tap into your stored fat for energy.
The hardest part of losing weight is starting a program. Once you have established a routine, be sure to keep yourself motivated. Create a list of milestones and reward yourself each time. A reward can be anything from doing something fun to an occasional cheat meal. Do what you need to do to stay on track. This will allow to you stay motivated and to keep pushing yourself during your endeavors.