How To Lose Weight Fast And Easily - A Proven Method

Below are 5 top tips on how to lose weight fast and easily. However, as well as following these basic guidelines, it is also important that you follow a proven science based dieting method such as this to acheive faster results

 

1. Don't skip breakfast

Research shows eating breakfast helps you control your weight. Some people skip breakfast because they think it will help them lose weight, but missing meals doesn't help us lose weight and isn't good for us as we can miss out on essential nutrients. It could also encourage us to snack more throughout the day because you feel hungry.
 

2. Eat regular meals

Some people think missing meals will help them lose weight, but it's been shown eating regularly during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.


3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – three essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Studies show regular activity is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. You should aim to drink about six to eight glasses (1.2 litres of fluid, preferably water, every day – or more if it's warm or you're exercising.

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How To Lose Body Fat - Without Losing Muscle Mass

The big difference between weight loss and fat loss.

When people say they want to lose weight, they really mean is that they want to lose fat and not muscle mass. But how does it work and what method is effective?

Muscle function

A muscle is an active tissue at a site in the body where fat is burned. Muscles are therefore very important in burning fat and also responsible for the shape of your body.

Caloric intake and consumption

The most important factor for losing body fat is the relationship between the amount of calories you consume each day and the amount of calories you burn. It is a fact that your calorie intake will have to be less than the consumption to be able to burn fat. This is not based on personal opinion or the opinion of a diet guru, but this is the law of thermodynamics. This law says that fat loss is determined by burning more calories per day than you consume.

Nutritive value

Now, the value of nutrients also plays an important role. For example, using an energy limited diet can also lead to being both underfed and overfed by an incorrect composition. It is therefore important to choose high-quality, nutritious products. But even then you can still create excess fat by eating too many 'healthy' foods when you take in more calories than you burn.

The importance of strength training

There are two ways to create a calorie deficiency. You can eat fewer calories if you eat the same amount of calories and also exercise to burn more calories. Since we are focusing here on fat loss without muscle loss, that activity must focus primarily on strength training and less on cardio training.

Muscle building strength training

In recent studies two groups of overweight subjects were selected that had identical very low calorie diets. One group was given cardio training (walking, cycling, jogging) and the other group received training. After 12 weeks, both groups lost weight. The group that performed the cardio training lost 30% fat and 70% muscle mass. However, the group that underwent the strength training had lost 100% fat! These results were conclusive and proved that the group that did the strength training significantly lost more fat overall. So, to lose fat without losing muscle mass so you are better of combining a calorie restricted diet with strength training.

Responsible diets

Finally, it is important to note that a calorie restricted diet does not mean you have to starve yourself. Having a large calorie deficit will actually lead to the loss of muscle because your body won't be getting enough energy and will instead start to burn of protein. This can lead to a break down in your muscles unless you also have enough protein in your diet.

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