What Is The Best Way To Lose Weight Fast And Keep It Off? Today I want to talk to you about weight loss. Nah, screw that. I want to do a lot more than talk to you about it. I want to help you fully understand it and then successfully make it happen. To do this, I’m going to provide answers to three of the most common (and important) questions. You see, we might be talking about “weight loss,” but what we’re really interested in is “fat loss.” That’s what we want this lost “weight” to be. Lose more weight with these healthy eating tips from the new book, The Women's Health Diet. Top Posts & Pages. Primerica Financial Services: The Fake Job Interview Lottery Fraud: Increase Your Chances of Winning the Lottery Xyngular: Starve, Binge, Purge. How to Lose Weight As a Teenager. Are you tired of feeling down about your weight? Or perhaps your parents/peers are bugging you about your double chin? How To Make Yourself Throw Up Easily. Looking for easy ways to make yourself throw up? Inducing vomiting is an easy process; if you are already feeling nauseating and. Ok well this will be hard i want to lose 25 pounds by august i wiegh 155 and need to be 130 this will be hard but im going to do this when my pool opens i’ll walk 0. Your colleagues, family members, or best friends have uttered these words with. It's time to answer three important questions. What's the best way to lose weight, what's the fastest way to do it, and how do you keep it off after losing it? This time HNBT guides you on how to lose weight fast easily by following just 3 steps; dieting, workout and even home remedies. Learn to lose 20 pounds fast. Cutting back on calories is a great way to lose weight, but cutting back TOO far can be counterproductive. I’ve seen a number of people take their calories down to. Now that may seem like an annoying nitpick of semantics, but it’s not. There is a very important distinction that needs to be made here. As I almost always mention in every article I write about this subject (seriously, if you’re a regular reader, you’ve seen me say this approximately 8. However, out of everything on that list, the one you’re truly seeking to lose here is fat. This point is important for two reasons: To help you avoid losing muscle, or avoid seeking weight loss at the expense of muscle loss. Basically, the secondary goal of everyone trying to lose weight should be to preserve as much lean muscle as possible while that weight is lost, thus ensuring it’s primarily body fat. This is a topic I’ve covered in detail before: How To Lose Fat Without Losing Muscle. To help you avoid useless nonsense that will cause some temporary weight loss, but won’t do dick in terms of causing any actual fat loss. This would be stuff like cleanses, detoxes, fasts and other similarly pointless garbage marketed as miracles to people who don’t understand the difference between fat loss and weight loss. Yes, that was a really long sentence. So while people use these phrases interchangeably all the time (and I’ll probably do it a few dozen times in this article), and we know what most people truly mean when they use them, it’s still worth noting the very important difference between them. You’ll see why in a few minutes. Why Can’t I Lose Weight? 3 Reasons For Your Lack Of Weight Loss.With me so far? Now let’s start answering the first question? That’s easy: create a caloric deficit. Not only is this the “best” way, but the bonus here is that it’s literally the only way. There is no other (non- surgical) way of losing body fat. A caloric deficit is a requirement and every single smart, sane, evidence- based person agrees. That’s my nice way of saying that everyone who disagrees is either misinformed, stupid or crazy. Or maybe just trying to sell you something useless (so misinformed, stupid, crazy or an asshole). So what is a caloric deficit, you ask? It’s what happens when you consume less calories than your body needs to burn for energy, thus requiring it to find some alternative fuel source to burn instead. That alternative fuel source is your stored body fat. I explain all of this in detail right here: How To Lose Fat. Wait. As I’ve said before, there’s a reason it’s called the law of thermodynamics and not the opinion of thermodynamics.“But I tried creating a caloric deficit and it didn’t work for me?!?!”The key word there is “tried.” If you successfully did it for a reasonable period of time, it would have worked. So if it didn’t, there was simply no deficit present. Yes, even if you undeniably believe that there was. I promise you, there still wasn’t. Details here: Why Am I Not Losing Weight?“But I’m losing weight right now and I’m not paying any attention to calories!! My diet allows me to eat as many calories as I want!!”That’s fantastic. Please let me be the first to congratulate you on unintentionally creating the required caloric deficit you needed. Or, slightly more bluntly, for being too stupid to realize your often pointlessly restrictive “calories- don’t- matter” diet has tricked you into eating less calories. More about that right here.“But . Calories in vs calories out is, was and always will be the key. If you want to lose weight (and by “weight” again we’re really talking about fat), there must be a caloric deficit. This is a fact. Always has been, always will be. And please note that this isn’t me saying that nothing else matters besides calories. That’s not true at all and I’m definitely not saying that. PLENTY of other stuff matters. What I AM saying is that the deficit is always what matters most. Take that away and no fat will ever be lost regardless of everything else. On the other hand, put the deficit in place and completely screw up the rest and guess what? Fat will still be lost 1. Yes, even if most of your daily calories come from: The one thing each of these extreme examples have in common is the presence of a caloric deficit. And for that reason alone, fat was lost just fine in all three cases. They are however perfect examples of real world evidence that support my point.)So what’s the best way to lose weight? By creating a caloric deficit. This is not an opinion, or a concept, or a method, or even just my personal favorite way. It’s the required way. If you still want to argue against it, feel free. Just understand that when you argue against a fact, you’re guaranteed to be wrong. That’s just how facts work. Step 2: The Method. Now let’s move on to part 2 of determining the best way to lose weight. And that is by coming up with the best method of implementing our one required fact. Or to put that another way, what’s the best way to create a caloric deficit? There are really only three possible options. So whether it’s created by eating less, burning more or a combination of the two, you’ll lose virtually the same amount of fat at virtually the same rate. So then which method is best? Simple: whichever one best suits your personal needs and preferences, is most convenient, efficient and sustainable for you, and will make you most likely to consistently be in the required deficit you need to be in. Meaning? Which method would you prefer to use? Different people will give different answers, which is why you’re honestly the only person who can answer this question. Here are my best attempts at helping you: But wait, there’s more! You may have noticed that I purposely went out of my way to name cardio and metabolic training as the types of exercise being used for the “exercise” method. That’s because in terms of exercising for the explicit purpose of burning calories and losing fat, cardio and metabolic training are the two most efficient choices. There is however one other form of exercise I didn’t mention, and that is strength- focused weight training. You know, the kind of weight training you’d use primarily to gain muscle and/or increase strength rather than burn calories and create a deficit like these other two are much better suited for. Now, sure, this style of training burns some calories as well which means it will certainly help a bit in that regard. But, it’s just not what it’s best used for in this context. Rather, this style of training is best used as a method of maintaining muscle and strength while losing fat (and in certain cases, building muscle while losing fat). Remember our little weight vs fat clarification from before? Well, in terms of losing weight, all forms of exercise are completely optional. Your deficit can very easily be created through diet alone and not a second of cardio, metabolic training, strength training or anything else ever needs to be done at all. HOWEVER, heavy, intelligent, strength- focused weight training now becomes a requirement. Why? Because some form of heavy, intelligent, strength- focused weight training is what signals your body to preserve muscle mass in a deficit, thus helping to ensure the “weight” being lost is primarily body fat. Now if all you care about is just losing weight, seeing the number on the scale go down, fitting into smaller clothes and being skinnier, you’ll be fine without it. If, however, you want to maintain whatever muscle and strength you currently have or potentially gain more muscle and strength while you lose this fat, or you simply want to look strong/lean/toned/muscular/other- similar- words instead of skinny/thin. For this purpose, heavy, intelligent, strength- focused weight training is required. Additional details here: How To Lose Fat Without Losing Muscle. So what does all of this mean for the “method” portion of weight loss? It’s pretty simple. Decide how you want to create your deficit. You can do it through diet, a typical calorie- burning form of exercise (e. And make this decision based solely on your own personal preferences and needs because that’s really the only part of this decision that actually matters. Pick the most convenient, efficient and sustainable option for YOU. Then, assuming you don’t want to lose muscle/strength while you’re in this deficit (or that you’d like to gain some while you’re in this deficit), combine that deficit method with the type of heavy, intelligent, strength- focused weight training needed to ensure this second goal is taken care of, too. Cardio and/or metabolic training are completely optional. I prefer using them only if I ever reach a point where I’d rather start burning a little more rather than eating a little less. Which is rare as hell. You should do whatever is best for you. Step 3: The Approach. Okay, quick recap. We know that losing weight requires a caloric deficit (the fact), and we know this deficit can come to exist via diet, exercise or a combination of both (the method). The final part of this equation is the approach. As in, what type of diet and/or workout should you use to create this deficit? Well, in terms of exercise, we kinda already just covered the majority of what you need to know. Additional details you might be seeking are covered here: What’s The Best Cardio Exercise? What I really want to focus on now is how you should approach your diet. Because, in case you haven’t noticed, there are about 1. The only question is, which one is the best of them all? In order to answer this, we need to come up with some kind of classification system to narrow things down a bit. And if you ask me, there’s really only one form of diet classification worth mentioning. Every time. The diets in the second group? Weight Loss & Starvation Mode. Anytime you eat fewer calories than you take in you'll lose weight, barring any medical condition that inhibits weight loss. Eating too few calories in an effort to shed pounds isn't healthy, however, and it isn't the most effective way to weight loss. When you do that, your body goes into starvation mode to conserve energy, and you may find yourself experiencing a weight- loss plateau, not to mention health problems from not getting the nutrients your body needs. Always consult with your physician before dieting. Your body is equipped with its own starvation defense mechanism, which has evolved over millions of years to protect you during times when food was scarce - - a problem most people don't have today. When you take in too few calories to support activity and normal physiological functioning, your body adapts by reducing the amount of energy it uses to accomplish tasks. Your body may also turn to lean muscle mass for energy in order to conserve its valuable fat stores, just in case it doesn't receive more food anytime soon. Your body's adaptation causes your basal metabolic rate, which accounts for more than 6. This, in turn, causes you to burn fewer calories, even though you might be performing exactly the same tasks as when you were eating a regular diet. In addition, the gradual loss of muscle mass reduces your body's calorie- burning ability because the body uses more calories to maintain lean muscle mass than it does fat mass. It's not clear what calorie intake level brings on starvation mode and whether the effects are increased the lower the calorie intake. In an article on the Waldo County General Hospital website, Dr. Kristie Leong writes that 1,2. Otherwise, Leong says, the body will start to conserve fat, making weight loss more difficult. In some instances, a very- low- calorie diet of fewer than 8. The diet, which consists of specially formulated liquid shakes and bars, is meant to kick- start weight loss for obese people who may experience complications, like high blood pressure, because of their excess weight. These diets must be undertaken only under medical supervision due to the dangers of consuming too few calories and losing weight rapidly. These include fatigue, constipation, nausea and diarrhea as well as more serious side effects like gallstones. According to the Weight- Control Information Network, very- low- calorie diets, requiring medical supervision, generate the same amount of weight loss as low- calorie diets over the long term. Lose weight safely and effectively, by reducing your current calorie intake by 5. Add an hour of exercise to your daily schedule to burn another 5.
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