5 Weight Loss Strategies That Actually Work
It can be frustrating trying to find the best way to lose weight. The fact is there are several simple, effective strategies that can be used when developing an exercise and weight loss diet plan. The following tips can help you lose weight quickly and safely.
Create a Caloric Deficit
One of the most effective ways to ensure a reduction of bodyweight is by creating a caloric deficit. A caloric deficit basically means that you are consuming fewer calories per day than the body requires to maintain normal function. Increasing daily activity levels through exercise is one easy way to help create a caloric deficit. Another simple way to make sure that you are in a caloric deficit is to simply eat fewer high calorie foods. The concept of eating less and exercising more is a simple, effective strategy to lose weight.
Exercise Intensely
A critical component of creating a caloric deficit for weight loss is to exercise intensely. Casual, low intensity exercise is fine for general health. But to truly enjoy rapid and noticeable weight loss, exercise must be intense and of a duration of at least 30 minutes.
Reduce Water Weight
Water retention is one of the biggest obstacles to losing weight. Consuming foods that are high in sodium and are high in carbohydrates can cause water retention or bloating. Taking steps to reduce water that is retained within the body can dramatically lower body weight in a short period of time. By reducing sodium intake, increasing water consumption and using a diuretic supplement, you can experience noticeable weight loss in a short period of time.
Deplete Carbohydrates
Excessive carbohydrate consumption not only leads to water weight gain but it can also lead to fat accumulation and difficulty losing weight. An effective weight loss diet plan should limit the total daily carbohydrate intake and focus on consumption of fresh fruits and vegetables over pastas and breads.
Enhance the Metabolism
The best way to lose weight over the long term is to permanently enhance the metabolism. The best way to increase the rate at which the body uses energy is to increase lean weight while providing the appropriate sources of energy to the body. This requires regular resistance training to build lean muscle mass and consuming several small, nutrient dense meals per day. This allows for the body to continually use fat for energy while engaging in and recovering from exercise.
Sources:
Faloon, William. “The Seven Pillars of Successful Weight Loss.” Life Extension, March 2008. Web. Date Accessed January 21, 2015.
Hensrud, Donald. “Which is better for weight loss — cutting calories or increasing exercise?” Mayo Clinic, March 4, 2014. Web. Date Accessed January 21, 2015.
Warren, Willey. Better Than Steroids. Pokatello: Trafford Publishing, 2007. Print
