It seems as if most weight loss advice centres around “drop the fork fatty” and “get off your backside and exercise; it’s a lovely day out.” Alas, while moving more and eating less is a potent weight loss combination, there’s a dearth of useful advice that offers specifics.
The fact that the percentage of obese Australians is increasing is clear evidence that existing strategies aren’t working. According to Australian Bureau of Statistics data, over 65% of adults were obese or overweight in Australia. So, how can we reverse this trend? By adding some meat (not too much, you’re on a diet, remember?) to the diet and exercise parts of the equation.
Know Your Calorie Intake & Plan
A lot of people get confused with regard to calorie intake. Most people are aware that they need to burn more calories than they consume, but that’s about the depth of their knowledge.
For a start, you must get an overview of how many calories you need to consume daily to “breakeven.” You can do this via the Basal Metabolic Rate (BMR) calculator, which is widely available online. For instance, if you’re a 34-year-old man who weighs 190 pounds and is 72 inches tall, your BMR is 1,840 calories a day. Your BMR is the number of calories burned by the body as it performs life-sustaining functions.
Next, you need to outline how often you participate in exercise. If our example male above lives a sedentary lifestyle, he’ll need about 2,150 calories. If he engages in ‘light exercise,’ he would need around 2,460 calories, and so on.
After calculating this figure, you must decide how much weight you want to lose and in what timeframe. Suppose you want to lose 30 pounds in 15 weeks, or two pounds a week. A pound of fat consists of around 3,500 calories. So, you need to engage in a calorie deficit of 7,000 calories a week, or 1,000 calories a day. However, the above figure is not set in stone and can vary due to factors outside the scope of this article.
Even if you take the above figures, a 1,000-calorie deficit per day is pretty extreme! Download a calorie tracking app to see how much you consume each day, and work from there.
Still, don’t deny yourself treats. The best CBD gummies taste great, for example, and CBD itself could help with weight loss. Furthermore, these gummies are low in calories, so you satiate your sweet tooth and keep your calorie intake low.
Exercise Wisely
First of all, you need to find a form of exercise that you enjoy. If jogging feels like a death march, find something else! Overall, you need to ensure that your training sessions are frequent. Establish your exercise base right now, and gradually work your way up. For instance, if you train three times a week, move up to four, then five, and go as far as is realistic for your body, mind, and available time.
Keep these sessions short to keep the calorie deficit intact without exhausting yourself. Training sessions of over 45 minutes don’t suit most radical weight loss programs. You’ll find it very hard to sustain a hard effort for that long, and even if you do, it becomes difficult to exercise in this fashion more than a handful of times a week.
Above all else, exercise should be fast-paced and efficient. If you train with weights, drop the resistance and spend less time between exercises. You’ll burn fat, enhance cardiovascular conditioning, and add or at least retain muscle. In a nutshell, you’ll look great and feel fantastic (except during a tough circuit training set).
In case you’re wondering, you can consume supplements such as protein powder to help add or keep muscle mass. You may also want to add weight-loss gummies because they can also help you recover from your training.
Weight Loss Is Simple, But It Isn’t Easy
The premise of weight loss is extremely straightforward. The problem is establishing a diet and exercise plan that suits your needs, and most people also have issues being consistent. Once you create a proper plan, you must develop the mental strength to keep going as your body tells you to stop and reward yourself with half a gallon of ice cream. That’s what cheat days are for!
