Do you want to lose weight quickly? Would you like a no BS guide that can guarantee that you will lose weight and not your mind? This post will help you exactly with that.
Now, if you want to lose weight without exercise, then it is actually quite easy.
Doing that for just a couple of months will make you lose a ton of weight.
However, let me tell you that there is a big difference between weight loss and fat loss.
And if you just eat less and do lots of cardio, you will lose weight but you will probably not like the end result.
Sure, you will be thin as compared to your previous self. But you will end up looking skinny fat and that is not a good look.
The reason for this is that restricting your calories a lot and doing cardio will cause you to lose both fat and muscle.
And losing muscle is not a good thing.
Instead, let me show you a better way that you can use that is also easy and will help you lose fat faster.
In addition, you will achieve body recomposition where you lose body fat and gain or maintain your muscle.
This will make you look great and get the body that you actually dream about.
To do this, you need to follow these simple steps:
It is a scientific fact that the only way you can lose weight is to get your body into a calorie deficit.
This means that you need to consume lesser calories than what your body burns if you want to lose weight.
When you eat more calories than what your body requires, the excess energy gets stored in the body as fat.
So, when you want to lose weight, you need to do the opposite and eat fewer calories than what your body requires.
When the body is unable to get the energy that it needs from food, it taps into the fat stores to get this energy.
Now, as we already discussed, you want to lose fat and not muscle. To do this, you need to be careful so that you don’t create too big a calorie deficit.
A calorie deficit of 20% to 25% is ideal when you want to just lose body fat without significant muscle loss.
Also, with such a calorie deficit, you won’t feel hungry and crave for food.
A high-protein diet has several benefits when you are on your journey of losing weight.
Especially if you also add strength training as part of your routine.
Protein is known to help in building and preserving muscle mass.
Foods that are rich in protein will keep you satiated. And you won’t feel hungry for a long time.
Also, when you consume lean protein, it will fill your stomach without you consuming too many calories. It’s easy to eat a lot of calories from carbohydrates and fat as compared to protein.
So, when you are looking to lose weight, you need to aim for around 1 to 1.2 grams protein per pound of body weight.
If you are obese then you can aim for around 1 gram per pound of lean body mass.
When you are trying to lose body fat, you also need to be trying to maintain your muscle mass.
If you are a beginner, you may even gain muscle while trying to lose fat.
To do this, you need to put your muscles under stress so that they can become stronger.
The best and most optimal way to do this is to workout with heavy, compound movements.
Heavy, compound exercises are those that use compound movements i.e. movements that make use of a lot of muscles in a single exercise.
Examples of heavy compound movements include squats, deadlifts, bench press, overhead press, barbell rows, etc.
When you use these heavy, compound exercises with progressive overload i.e. try to increase the weights every workout or few workout sessions, you are encouraging your muscles to grow stronger.
This will help preserve and in situations also build some muscle while you are trying to lose weight.
In addition, heavy compound exercises will also help you burn additional calories.
You will burn calories not just when you workout but even hours after your workout due to the after-burner effect.
High-intensity interval training is a type of cardio where you perform short intervals of high-intensity cardio followed by short intervals of low-intensity cardio.
This type of cardio has two advantages over the standard steady-state cardio like walking, jogging, running, etc.
One is that just about 25 minutes of high-intensity interval training can burn about the same or even more calories that one would burn doing 60 minutes of steady-state cardio.
Another advantage of high-intensity interval training is that there is a lower risk of losing muscle than steady-state cardio because you don’t have to do much of it to get the benefit.
You just need to do 2 to 4 session of HIIT every week with each session lasting around 20 to 25 minutes.
So you could be done with an hour of cardio per week and burns lots of calories that could help you in your goal of losing body fat.
I hope this post has helped you with the no BS guide on how you can start your weight loss journey.
Weight loss is a simple process if you just follow the steps that we mentioned above. Once you follow these steps for a few days, you will start seeing good results and will lose weight in no time.
If you have any questions about these steps or about weight loss, please feel free to comment below.
And if you found this post useful, please share it with your friends and subscribe below: