Here are a few answers to the most common weight loss questions and find how to make a weight loss plan that best suits you.
Which carbs should you avoid to lose weight?
To lose weight, you should avoid carbs from processed foods.
Even though the low carbohydrate diets are popular, your body needs this important fuel to work.
It’s much healthier to not have carbs from sugar sweetened beverages like sodas, junk food and animal fats(fatty beef or lamb) while still eating some carbs from whole grains, fruits, and veggies.
How important are calories?
Calories is the measurement by which we calculate how much we eat and what we need or not need to eat to lose weight.
One simple formula to losing weight dictates that if our bodies burn more calories than we consume, our bodies then use its fat stores for energy and therefore lose weight.
But weight loss has much more depth than purely eating calories, as important as they are, there is more to losing weight.
Can you lose weight without exercising?
Weight loss at its basic level boils down to calories; how much we eat and use, and so you can lose weight without having to exercise, just by changing your diet.
Exercise at the gym, going for a jog or exercising at home does benefit you. You would burn a much higher amount of calories than just day to day living.
The more calories burnt, the more fat is used, which leads to more weight lost. This is the fundamentals when trying to lose weight.
Along with building up strength, flexibility, fitness and general health, exercise is an ideal way to lose weight. If changing your diet a difficult option, exercising alone can result in weight loss but for the best results, but having a partner is even better.
After eating, how long should it take before you feel full?
Eat slowly if you want to lose weight because there’s a delay when your brain registers fullness in your stomach.
If you put your fork down between bites and pace yourself, you’ll give your brain more time to tell your stomach that you’re full.
In one study, women who were urged to eat slowly ate fewer calories and drank more water than when they were urged to eat as quickly as they could.
Are the calorie-burn readouts on machines accurate?
Not always. If you run on a treadmill or ride a stationary bike, the number of calories you actually burn can be 10 to 15 percent lower than what’s displayed.
Most machines don’t take into account percent body fat, height, sex, age, resting heart rate, or whether you’re holding onto the handles, which reduces the workload.
That doesn’t mean you should ignore the stat readings on the exercise machines. Use the calorie readout as a rough guideline of your progress. If the number goes up from one session to the next for the same workout, you know you’re working harder toward your weight-loss goals.
What’s the best way to keep the weight off once I lose it?
Regular exercise is key. Weight loss is not something that happens and then you’re done with it, that’s why quick-fix programs hardly ever work long-term.
To stay motivated, join a running group, sign up for cooking lessons, or join a new workout class to change your same old routine and never get bored.
I started exercising regularly, but I’m actually gaining weight?
Most are often surprised to discover how easy it is to put on weight even when you start exercising. Reason being, your body is trying to help fuel your increased activity
Many people go wrong by changing their diets or because of other factors, such as hormonal fluctuations. It’s worse for women because exercise accelerates the production of appetite-regulating hormones, making them eat more.
Pay attention to whether you’re hungry or thirsty. When your body really needs food, you’ll experience fatigue, a rumbling stomach, or hunger pangs which happens over time.
Eat mostly whole, foods that are rich in carbs, fiber, and protein. These type of foods will take longer to digest, keeping hunger at bay and helping you avoid eating more than you should.
Can skipping meals help in weight loss?
I highly advise not to skip meals for a number of reasons, many people assume that if you skip a meal that means less calories consumed and more fat is burnt therefore more weight lost, but actually in reality, when you skip a meal a number of things happen.
Firstly your hunger is likely to increase, meaning when you do come to eat your next meal you will consume more food, compensating for the food missed earlier.
Your body will also be requiring an easy and quick source of fuel, causing you to reach for more sugary and fatty foods, as this is the easiest source of glucose, which is used for energy. These foods tend to be most highly packed with calories and fat, making it hard to lose weight.
Secondly depriving your body of fuel causes it to go into a state of starvation, making your body store any food you eat immediately as fat storage and burn your muscles instead, this will lead to your metabolism slowing down.
Missing meals can sometimes be unavoidable, though to stick on your weight loss plan, it is best to avoid the body reverting to this state of starvation.
When is it best to eat?
When you eat can be a contributing factor to how effectively you’re losing weight.
It is generally considered that eating breakfast and avoiding large amounts of food before bed will benefit your diet most effectively. Eating first thing in the morning is the best way to kick start your metabolism and encourage the burning of calories and fat.
Skipping your breakfast can trick your body into starvation mode and as mentioned, causing the body to slow down its metabolism.
At night time just before bed your body should not be taking on a large amount of calories as this will encourage the slowing down of digestion and your metabolism.
A pre-bedtime snack that is high in sugar and fat, can also decrease the quality and length of sleep, all disrupting your weight loss.
Should you drink water before meals, to help lose weight faster?
Drinking water, especially before mealtime, helps fill you up and makes you eat less.
One study found that adults who drank two cups of water before each meal lost more weight than those who didn’t.
Water also helps you stay hydrated. When your kidneys are moving water through your body, your water weight is lower.
If I eat healthy during the week, can I cheat on weekends?
Saturday and Sunday represent about 30 percent of the week, so too many cheat meals will land you on the wrong side of the scale.
Consistency is key. Weigh yourself Friday and again on Monday. Any weekend weight gain is a sign you went overboard and on weekends, be sure to eat breakfast. Studies suggest that people who eat breakfast eat fewer calories later in the day.
Maybe give in to a treat during the week, so you don’t have the urge to cheat on a Saturday.
How many meals should you eat in a day?
Once you have chosen your healthy foods, it is then a question of how often you should eat them to ensure your metabolism is at its best.
Ideally you should aim to eat around five smaller meals a day to maximise weight loss, as these more smaller meals will encourage your metabolism to keep burning efficiently, control hunger and cravings, provide a steady supply of fuel and prevent your body from reverting to starvation mode.
What exercise routine will help weight loss?
Whether high or low intensity, cardio or weight training, all forms of exercise will be beneficial to your to weight loss goals, however no workout is better or worse as each individual responds differently to different forms of exercise.
It is important to try different types of exercise and explore which workouts work best to fit your lifestyle and preferences.
If high intensity, short workouts are too exhausting or longer workouts are difficult with your schedule, you have the option to choose an alternative, so no excuses.
There are a few misconceptions associated with certain exercises for example, weight training makes women bulky and even gain weight, but any form of exercise will encourage weight loss, even weightlifting.
Exercise is a vital component to include when trying to lose weight.