As a fitness instructor of numerous years, one of the most common goals that I see amongst my clients is losing weight. However what is the most effective way to lose weight? Let’s take a look.
At the end of the day in order to lose weight, we need to burn more calories than we are taking in. So, in other words, we need to be in a caloric deficit as opposed to a caloric surplus. Now how do we make sure that we are in a caloric deficit? Well, there are a few ways to achieve this. One is obvious which is a caloric restriction. Trying to take in fewer calories to ensure a deficit.
Exercise, of course, is another way to get ourselves into a caloric deficit. Exercise burns calories which put us in a better position in the equation. By burning more calories we are put into a deficit which will in turn yield weight loss.
Another helpful tip is to keep a diet journal. Writing down what you eat ensures that you will know how many calories that you were taking in and have a better estimate of your caloric deficit.
Give these tips a shot and they should yield weight loss. Remember everybody’s body is different so you need to experiment to see what works for you.
At the end of the day and its simplest form to lose weight we must burn more calories than we take in. By doing so we are put in a caloric deficit and thus weight loss can occur. However, if we take in more calories than we are able to burn then weight gain sets in. So given the equation, it is important to find ways to stay in a caloric deficit.
This is where exercise can be beneficial. By exercising we are burning calories thus making the equation more in our favor to lose weight. Resistance training helps to gain lean muscle tissue which at rest will have a higher metabolic rate of body fat does aiding and weight loss.
Should supplements be used is a popular question. You should try to get all the vitamins and minerals and macros from your diet while eating a good cross-section of foods. Now obviously we are all busy and often times don’t have the ability or time to get everything we need to through our diet. In such a situation, supplements could be of good use and help you receive what you are deficient in without having to go through your diet. For instance, if you are a bodybuilder or athlete and you find that you are not meeting your protein requirements, supplementing with a protein shake may be a viable solution. The same goes for vitamins and minerals.
Many of us are deficient for instance in vitamin D, so it may not be a bad idea to get a supplement form of vitamin D. There are a few supplements however that I do feel can help the average person. Omega-3 fatty acids are on the top of the list, and have been studied thoroughly and the results have proven to be very beneficial. I also am a big believer in echinacea for stimulating and keeping the immune system strong, and I also feel that a multivitamin could be an excellent insurance policy if your diet is not up to par. However, the main take-home message here is that you are better served trying to get everything you need from your diet and proper nutrition. Too many people are relying upon supplements, protein bars, shakes, Etc. and not focusing on using real food. Eating a well-balanced diet takes a lot of preparation and prep time, and requires a well-thought-out plan.
All other issues aside, one being a low thyroid, as long as a client is in a caloric deficit weight loss and should occur. Keeping a food and exercise diary is a great way to keep accountable as is notifying family and friends of your goal for accountability. Stay consistent and you will surely see great results.