I have to share some of the knowledge I’ve spent years gathering through school, web articles, research, word of mouth and a lot of experience.
So easy to gain and so hard to lose right? There were times I spent days reading articles on how to lose weight. The first step is understanding your body type. There are 3 official body types, but personally I believe there are people with something in the middle.
Ectomorph-Lean and long, with difficulty building muscle.
Endomorph-Big, high body fat, often pear-shaped, with a high tendency to store body fat.
Mesomorph-Muscular and well-built, with a high metabolism and responsive muscle cells.
Personally I do not believe that anyone is completely stuck in their current bodytype. I am a firm believer in mind over matter and dedication. I believe that these body types is just what people easily gravitate to. IE, the friend everyone has that can eat anything they want and be super skinny vs. the friend that skips meals for days and barely looses a pound. Discover your body type. Learn your body type, and then get to the body type YOU WANT TO BE.
Fat. In my opinion, the best way to start loosing fat, stop eating fat. The human body can convert extra food into fat and then store it for future use. Consuming fat doesn’t need to be converted, just stored. Yes, there are fats that you need, but the fats you need do not come from a greasy bacon cheese burger. A few foods that should be avoided as much as possible; Pizza, Fast food hamburgers, tropical oils, high fat dairy, and fatty meats. Lean Foods; Chicken, Broccoli, Carrots, lamb, Legumes, Nuts, Seeds, Fish. A quick google search could lead you to thousands of both good and bad foods.
A lot of people really favor calories. Calorie counting is an easy, and kind of a beginner way to make sure you aren’t eating more than you should. Calorie counting is an extremely time consuming process, while there are a lot of apps that can help track and log every calorie burned and every calorie gained, I can not stand spending that much time documenting.
A Little Trick
Always be hungry. If you truly want to loose weight keep your body in a constant hunger state. Being hungry wont kill you but, DO NOT STARVE YOURSELF!!! Starvation, Anorexia, Bulimia are not practical ways to loose weight and will not work on a longterm schedule. When your body realizes it is starved your body will begin to hoard store weight. Let me reiterate, be hungry, not starved. You get up in the morning and feel a little bit of hunger pains, Eat a small meal, I recommend a cup of cottage cheese in the morning. Next time you start getting hungry, Eat a little more food. Repeat that process throughout the day and you WILL see a difference. Just make sure the little meals you eat throughout the day are lean clean foods.
Every year a new diet comes out that is supposed to help you loose crazy weigh and almost every diet will work… for a little bit. Very few diets are sustainable. Any diet you consider participating in, Research it. Learn it. And do not stay on it for to long, Especially diets that restrict food groups. Restricting entire food groups can cause lots of issues. An interesting new diet is Intermittent Fasting. You go a certain amount of time(8ish-16ish) hours without food. In my opinion, this is an awful longterm diet. As I said before, starving your body brings no longterm rewards. This is a great diet to do on an occasional random scale. If you eat small amounts of food every 2 hours, for at least a week, your metabolism will pick up. Then one night you stop eating at 7PM that night and don’t eat again until 7 the next day. Coupled with a little bit of exercise this diet will loose you quite a few pounds very quickly. Intermittent fasting can help you loose weight but after a while to sustain whatever set point you have achieved, you must begin a healthier diet.
This category will be short this time because I would love to do a whole page on Exercise. Every single diet, when coupled with exercise, will astronomically compound the results. Be it, Running, biking, lifting, swimming, hiking, etc. Most people say 30 minutes of exercise, I say 1 hour. Sacrifice 1 hour of sleep and get up and do something. Keep your heart rate around 130. 130 BPM is a little sweet spot to help burn fat. I have a lot of products in my fitness products tab that will help give you energy and a little edge.
1 hour with heart rate at 130 BPM while eating lean and clean foods every 2-4 hours will make you loose weight. If you do this and do not get any results within 2 weeks, contact me and I will personally help you loose weight.