With all of the diet regimens and quick-fix solutions out there, it’s no wonder that many people struggle to lose weight. Countless fad diets and exercise programs promise dramatic results in a short amount of time, but more often than not, these claims are nothing more than empty promises. So, what’s the best way to lose weight without impacting muscle mass?
This blog post will provide you with an ultimate guide on how to lose weight when you’re struggling. We’ll cover everything from the basics of calorie counting and portion control to more advanced strategies like intermittent fasting and HIIT workouts. By the end, you’ll have all the tools you need to finally start seeing results for sustainable weight loss.
1. The Basics of Calorie Counting
If you’re struggling to lose weight, one of the first things you should do is start paying attention to your food intake. This means learning how to count calories and control portion sizes. While it may initially sound daunting, counting calorie intake is quite simple. All you need is a reliable calorie tracking app or website (we recommend MyFitnessPal) and a willingness to be diligent about logging what you eat and drink daily.
Once you’ve started tracking your calories, the next step is to create a calorie deficit. This means eating fewer calories than your body needs to lose weight. How much of a deficit you need will depend on your starting weight, activity level, and weight loss goals. But as a general rule, most people should aim for a deficit of 500-800 calories per day. Remember not to aim for too many calories deficit as it’s not healthy.
2. Portion Control
Portion control is another important aspect of weight loss. Simply put, it means eating smaller portions of food. This can be a challenge if you’re used to eating larger meals, but it’s essential for losing weight.
One way to control portion sizes is to use smaller plates and bowls when you eat. Another method is to measure servings of food before you start eating. For example, measure out one cup of cereal instead of just scooping it into a bowl if you have a cereal bowl. This will help you get a better idea of how much food you’re actually eating.
3. Meal Planning
To lose weight, you must ensure you’re eating the right foods. This means getting enough protein, fiber, and healthy fats while limiting your intake of unhealthy foods like refined carbs and added sugar. Meal planning is a great way to ensure you eat the right foods and control your portion sizes.
Low Carb Diet: A low-carb diet is a diet that limits your intake of carbohydrates, such as bread, pasta, and rice. Instead, you focus on eating protein-rich healthy foods, healthy fats, and vegetables. You can still eat some carbs on a low-carb diet, but they should come from healthy sources like fruits, vegetables, and whole grains.
4. Intermittent Fasting
Intermittent fasting is a weight loss strategy that involves alternating between periods of fasting and eating. There are several intermittent fasting schedules, but the most common is the 16:8 method. This involves fasting for 16 hours each day and eating all of your meals within an 8-hour window.
For example, you could start your 8-hour eating window at noon and end it at 8 PM. This would mean that you would fast from 8 PM to noon the next day. Intermittent fasting is a great way to create a calorie deficit while allowing you to eat regular meals for a healthy weight.
5. Exercise For Weight Loss Success
Exercise is another important part of weight loss. While you don’t need to exercise for hours every day to lose body fat, getting at least some physical activity is important. The best way to do this is to find an activity you enjoy and make it a part of your daily routine. For example, you could go for a walk in the morning, take a yoga class in the evening, or go for a bike ride on the weekend.
Exercise not only helps you lose body weight, but it also has several other health benefits. It can help reduce your risk of heart disease, stroke, and type 2 diabetes. It can also improve your mental health and help you manage stress better.
Getting enough sleep is another important factor in weight loss. Most adults need between 7 and 8 hours of sleep per night. However, many people don’t get enough sleep, which can impact their weight.
Sleep deprivation can lead to increased hunger, cravings, and decreased energy levels. This can make it harder to stick to a healthy diet and exercise routine. Getting enough sleep is essential for weight loss and overall health.
7. HIIT Workouts
HIIT, or high-intensity interval training, is a type of exercise that involves alternating between short periods of intense activity and recovery. HIIT workouts can be done with any type of exercise, but they are often done with running, cycling, or rowing.
HIIT workouts are typically shorter than traditional ones but more intense. This makes them great for people who don’t have much time to exercise. HIIT workouts are also very effective in preventing weight gain and maintain a healthy weight.
8. Stay Consistent
The most important thing to remember when trying to lose weight is consistency. This means sticking to your diet and exercise routine even when you don’t feel like it. It’s normal to have days where you don’t want to eat healthily or work out. However, if you can push through these days and stay on track, you will be more likely to reach your weight loss goals.
Making lasting changes to your diet and exercise routine can be tough. But if you’re consistent and stick with it, you will eventually see the results you’re looking for.
With all of this information in mind, you’re now equipped with the knowledge you need to lose weight successfully. Remember to focus on creating a calorie deficit, eating the right foods, and getting enough exercise. And most importantly, don’t give up! If you stick with it, you will eventually reach your goals.