Losing weight is a lot simpler than most people might think. You just need to follow a simple formula: consume fewer calories than your body needs daily – within healthy limits, of course.
Think of your body as a biological car. When the car gets more fuel than it needs, the excess is stored as fat reserves. These fat deposits are then tapped for energy on days the car doesn’t get as much fuel as it needs. Put too much fuel in the car regularly, and the reserves will increase significantly.
Losing weight is about forcing your body to tap into its fat reserves regularly, so it uses them up. There are two ways to go about doing this: diet and exercise. Dieting simply means restricting the things you eat to meet a specific fitness goal. For this article, that goal is losing weight, so dieting for us will be watching how many calories we consume so we have a calorie deficit daily. Consume fewer calories than your body needs daily, and you’ll lose weight.
Exercise is just as important when it comes to losing weight; it uses up energy, making it easier for you to reach a caloric deficit. For example, let’s say you need to consume no more than 2,000 calories daily to reach a caloric deficit, but exercises like high-intensity interval training and martial arts classes can burn up to 1,000 calories per hour spent in the gym. That means you’d be able to consume up to 3,000 calories on days you train, making your diet less restrictive.
Exercising can also speed up your metabolism, so your body burns more calories. For example, intense exercises like weightlifting lead to increased calorie burn long after your workout sessions. Exercising protects you against a myriad of health issues like diabetes, heart disease, and high blood pressure. It also helps to maintain muscle mass as you lose weight. The Health Promotion Board recommends getting 75 minutes of intense exercise or 150 minutes of moderately-intense exercise per week.
The best approach to losing weight is combining dieting with exercise. This way, your body burns more calories while your diets are less restrictive. Here is a list of foods that can help you get healthier and burn fats faster.
- weight loss