Losing weight and keeping it off for good does not have to be an impossible feat. Many people find following a diet and exercise routine to be complicated and overwhelming. For the average individual, it can easily become monotonous and tiring to monitor calorie and macronutrient intake. However, losing weight does not have to be difficult. If you are looking to lose twenty pounds or more in a short period of time, here is some comprehensive information you will find beneficial.
First, it is important to understand that the number one ingredient to weight loss success is focusing in on nutrition. In order to burn fat, you must place yourself into a caloric deficit. Most weight loss experts recommend that individuals start off by reducing their caloric intake by 200 to 500 calories. Secondly, macronutrient intake will also affect your weight loss efforts. You must eat a certain amount of protein, carbohydrates and fat. It is recommended to stick with a low-fat diet in order to maximize weight loss.
You will eat anywhere between one to one and a half grams of protein for every pound that you weigh. Stick with eating natural sources of protein such as chicken, fish, beef and pork. Also, avoid eating fatty cuts of meat. Adequate protein intake while dieting will ensure that you are maintaining your muscle mass while cutting back on your calories. In terms of carbohydrates, you should strive to eat anywhere between one to two grams of carbohydrates. Stick with eating low-glycemic carbohydrates such as fruits, vegetables and whole grains.
Avoid processed foods that contain refined sugar such as cakes, cookies, pies, pastries and other white flour products. Eating these types of foods leads to constant spikes in blood insulin levels. These constant spikes play a crucial role in weight gain and a host of other health issues such as insulin insensitivity and diabetes. Lastly, you should strive to consume no more than 20 to 40 grams of fat a day. It is important to still ingest some dietary fat. The body uses fat to maintain healthy hair, nails and hormones. The majority of your fat intake should come from healthy fats such as fish oils, eggs, dairy, lean meats and nuts. Avoid processed oils such as vegetable and canola oil.
Daily exercise is also important to helping you lose twenty pounds. You should aim to exercise at least four to five times a week. Both men and women should do a combination of resistance training and aerobics. Compound exercises such as squats, presses, dead lifts and rows will maximize your fat loss. Aerobic exercise such as walking, running and jogging will also help the body burn additional fat throughout the week. Most personal trainers and other fitness experts recommend exercising for at least one to two hours a day.
Proper rest and recovery is another significant factor to take into consideration when you are looking to lose weight. It is important to get at least seven to nine hours of sleep each night. Deep sleep facilitates growth and repair of bodily tissues. It also helps control cortisol levels. Consistently high cortisol levels will slow down your metabolism, making it harder for you to burn fat. Also, take at least one to two days throughout the week where you do not engage in strenuous exercise. Allow your body to fully recuperate. This will help you have optimal energy levels when exercising.