Obesity has become one of the most significant public health problems due to high morbidity and mortality worldwide. However, with the prevalence of the desire to lose weight, there are conflicting messages and information everywhere.
Today where numerous diets, exercises, and training are claiming to be the “best for fat reduction,” we’re going to tell you the secret to being successful at fat loss. And that is to know your body well. You might be thinking, that is pretty easy.
But do you actually know your body? Have you ever wondered how your body responds to different foods you eat or different exercises you do?
Fret not! This guide will help you uncover the factors that might hold you back from losing weight and understand what you can do for fat loss.
What’s holding you back?
Here are the things that could be holding you back from losing fat:
- Not being in a calorie deficit.
- Lack of physical activity.
- Not getting enough sleep.
- Difficulty in managing stress.
- Negative mindset.
What to do to lose fat?
The following are the best ways to lose fat; no, it doesn’t include any impossible dieting framework.
- Creating a Calorie Deficit
You have to make a calorie deficit by eating fewer calories than you expend. Once you understand the concept of calorie deficit, it’s pretty simple. Energy balance is the key, and if you want to reduce fat, you must be eating fewer calories than you burn.
You may do this by exercising more or eating less calories than you are using. The goal is to burn more calories. This deficit depends on your size, body composition, and desired weight loss pace.
- Consistent Resistance Training
We know that you cannot out-train a bad diet, but implementing a structured training plan is critical when it comes to fat loss. By developing a regular exercise routine, you can maintain a healthy weight.
While exercising can definitely burn calories, resistance training also helps you build muscle, which then boosts your body’s ability to burn calories and fat. Thus, helping you in fat loss.
- Sleep & Stress
Managing your stress and ensuring you are getting enough sleep is crucial when seeking fat loss. A lot of people don’t recognize that lack of sleep and constant pressure can affect fat loss.
Research has revealed that sleep deprivation affects your brain’s ability to control and regulate appetite, and you’ll end up choosing foods that lead to weight gain. And stress, on the other hand, promotes not only emotional eating but also affects essential hormone levels in your body. Here’s an example, stress can increase cortisol levels in your body, which in turn results in weight gain.
Make sure you are eating a variety of nutritious whole foods and ensure that you are eating enough protein. Protein aids with satiety, reducing blood sugar surges, managing cravings, and maintaining muscle mass, all of which are beneficial for weight loss.
In addition, fiber can also help to keep you feeling full and satisfied. By adding more fiber to your diet, you can cut back on portion sizes and control the cravings.
- Be Mindful and Kind to Yourself
Above all, you need to be kinder to yourself. Understand that it takes time to lose fat, and beating yourself up would do more harm than good. Meditate daily, practice self-care, laugh more, and love more. You have the power to make this weight loss journey fun and memorable.
Need some help with your health and fitness goals?