Home Weight Loss - How to Follow Scientifically Proven Methods Drop The Fat – 8 Tips On How To Lose Weight In...

Drop The Fat – 8 Tips On How To Lose Weight In 2022

437
Drop The Fat - 8 Tips On How To Lose Weight In 2022
https://www.qries.com/images/banner_logo.png

Do you feel like you’re always struggling to drop the fat? Are you puzzled by conflicting advice on the best way to do it? Many of us look into the mirror and we are not happy with what we see.

Relax – you’re not alone. Many people struggle with weight loss. With all of the information available on social media, it can be impossible to know what really works. In this article, we’ll explore 8 expert tips that should help make weight loss a bit easier for you in 2022.

So whether you’re just starting out on your journey to lose weight or have been fighting the battle for a while, we have just the information to help lose weight safely. Trust us – when it comes to shedding pounds, we know what we’re talking about!

1. Eat More Protein to Drop the Fat

The first step we recommend to any successful weight loss journey is to increase your protein intake. Your eating habits will make or break your ability to lose weight quickly. We recommend consuming 0.8 – 1 gram of protein per pound of body weight. This means that if you are a 150-pound man or woman, we recommend you consume about 150 grams of protein per day.

Increasing your protein intake will promote weight loss by curbing your food cravings. It will likely take some discipline to build a habit of consuming all this protein daily. However, I can assure you that you will be far less likely to be searching the pantry for a late-night snack after eating all that protein. Additionally, if you are working out to help lose weight faster, adequate protein intake can help build muscle. Adding more muscle mass will increase the number of calories you burn on a daily basis while resting.

Not all healthy options need to taste terrible. Here are some fantastic protein sources that should be a part of any balanced diet. The best part is, they taste great.

  • Chicken
  • Steak
  • Eggs
  • Greek Yogurt
  • Lean Ground Beef

If consuming that much protein in a day seems like a challenge, that’s ok! We can supplement our normal diet with protein powder to make sure we hit our daily protein goals. Here is our list of the 10 best protein supplements out there on the market. Check them out!

2. Get Your Daily Steps In to Drop the Fat

There are a million fancy workout methods online. Crossfit, Pilates, and bodybuilding are just a few of the many different training methods that can be sued to lose weight. In fact, all of these can work. The problem is these are too complicated for many beginners.

We think the key to successful weight loss is keeping things simple. Get out and be active. Walking 10,000 steps per day can significantly improve weight loss, blood pressure, and BMI. Regular physical activity is key to losing weight. Go for a walk when you first wake up. Get some steps in during your lunch break at work. Get out for a stroll around the neighborhood after dinner. There is always time to get some physical activity in.

If you are a day one beginner, 10,000 steps may be too much to take all at once. Start small. Target 5,000 steps per day and slowly build your way up. Losing weight is about making consistent progress over time. It won’t happen all at once!

3. Do Resistance Training to Drop the Fat

Dieting is a great way to burn body fat. However, we can only take our calorie intake so low. If you love to eat as much as I do, then starving myself on one salad a day simply is not an option.

Lifting weights is the key to building muscle.

Let’s be honest, dieting is the hardest part for most people. Eating fewer and fewer calories is not always a winning option when we all love to eat. This is why exercise is so important. Lifting weights can burn calories, improve blood pressure, regulate blood sugar, increase your metabolism, and it is actually fun! For a beginner, we recommend lifting weights 2-3 days per week. Check out My Fitness System, they have some great workouts that will work for people of all fitness levels.

Make resistance training a part of your weight management plan!

4. Try Fasting to Drop the Fat

Fasting is a great weight loss trick that is worth your time. The most popular form of fasting is called intermittent fasting. Essentially, you will set specific feeding periods and only eat during that time frame. We recommend going with an 8-hour feeding window.

Daily fasting periods can actually help your weight loss and improve your metabolism. A more efficient metabolism will always burn more calories at rest.

For example, you wake up and skip breakfast. Your first meal of the day will be at 12 PM for lunch. You can then consume the rest of your daily calories between 12 PM and 8 PM. In this example, you really just have to skip breakfast and stop eating by 8 PM. We find this to be a very practical protocol that many people can easily adhere to.

5. Don’t Drink Your Calories to Drop the Fat

Liquid calories are a diet killer. When you are in a caloric deficit and trying to lose weight, it can be very difficult to manage your hunger. An overly restrictive diet can leave you constantly craving snacks to keep yourself satisfied.

Liquid calories add up fast and almost never leave you feeling satisfied. How many times have you drank a Gatorade and felt full? I can tell you it almost never happens to me. Instead, I find myself full of sugar and more hungry than I was before.

If you really need a tasty drink, there are many calorie-free sports drinks out there. The taste is almost no different than the sugar-packed version that will wreck your diet. Avoid drinking your calories and getting down to a healthy weight will become much easier.

6. Leave The Sugar Alone to Drop the Fat

Sports drinks, soda, candy, coffee creamer, cake, and so many more delicious foods and drinks taste great. But they are loaded with sugar! It is not uncommon for a sports drink to have 30 grams of sugar in a single bottle.

When we consume sugar, our body increases the production of a hormone called insulin. Insulin can be a very anabolic hormone that helps to build muscle mass. However, when sugar is consumed during periods of non-activity the calories are likely going to be stored as fat.

Let’s be honest here. We usually consume the most sugar when we are kicking back and relaxing. Maybe a coke with dinner. Or some ice cream when watching your favorite Netflix show. Consuming sugar during non-activity will make weight loss extremely difficult.

Instead, opt for sugar-free options when you are out to eat or need a tasty snack. There are many delicious options out there that taste almost like the real thing!

7. Eat Slowly to Drop the Fat

Our next tip for rapid weight loss is outside of the box. Eat your food slowly. Yes, this may sound a bit odd, but eating slowly can actually leave you more full and satisfied after each meal. When you diet and start cutting the excess calories, you need to slow things down and appreciate your food.

Practice mindful eating. Do not just plow through your food in 30-seconds. That will leave you starving and looking for more. Next thing you know the snack pantry is open and your diet is thrown out the window.

Take your time when eating. Diet and exercise are always going to be the most important weight management tools, but this trick helps make the weight loss process easier.

8. Learn To Read Food Labels to Drop the Fat

How many times have you gone to the grocery store determined to buy only healthy options? Even if you had the best of intentions chances are these foods were not the best options for your diet. Every food in the supermarket has fancy marketing that says organic, whole grains, healthy fats, and a slew of other buzz words that try to exaggerate the health benefits of the product.

The reality is that you would be surprised to know how many calories are actually in your food. For example, you may want to experiment with a keto diet. There are tons of snacks marketed as keto-friendly in the grocery store. However, if you read the label you’ll find some of these snacks have more than 10 grams of carbohydrates per serving. Marketing can be misleading!

Start reading food labels. Read the breakdown of macronutrients is in each item. You may think you are buying the best weight loss foods. But unless you are reading the food labels you won’t know for sure how many calories you are consuming.

Losing Weight Without Exercising: Is It Possible?

Utilizing both diet and exercise together is the most efficient way to lose weight. However, exercising is not required in order to get down to a healthy weight. A calorie deficit is needed in order to lose weight. This can be achieved with only the diet.

For example, if you are the average man who maintains their current physique with a 2000 calorie daily diet, then reducing your caloric intake to 1800 calories will result in weight loss. It is really that simple. Eat less and you will lose weight. Be very careful to not create an extreme caloric deficit. Take your diet nice and slow at first.

That being said, we still recommend daily exercise to speed up your weight loss and increase your overall health.

Does One Meal A Day Work?

One meal a day is a form of fasting that has a very short eating window. All of your daily calories will be consumed in just one meal. For some people, this diet is very easy to maintain. You will get all of the health benefits of fasting with the one meal-a-day diet.

However, it can be very difficult to consume all of your daily protein and calories in just one sitting. This can be very difficult for digestion and not sustainable for many people. Food is also a very big part of our social lives. If you are eating just one meal a day, you are often going to find yourself as the odd one out at dinner parties and other social gatherings.

Ignore The Gimmicks & Magic Pills

There are no magic weight loss pills or gimmicks that guarantee fast results. Be very cautious of any social media influencer who says you can lose 20 pounds in just a week. This is not healthy! Take your weight loss nice and slow. You need to create healthy habits that are repeatable over a long period of time. That is the real key to losing weight.

Get Your Recovery On

You can walk 10,000 steps and lift weight every day. However, if you cannot recover from all the training your body will not be able to shed the body fat.

Temperature is one of the most influential recovery tools available to us. For hot therapy, utilize the sauna at your local gym. For cold therapy, get yourself an ice bath or simply take regular cold showers. There are many cost-free tools that can be great for recovery.

Sleep is also one of the most overlooked aspects of recovery. In fact, loss of sleep causes stress and weight gain in many people. So if you want to lose weight, take your sleep seriously. Here are some tips:

  • Avoid the phone for 1-2 hours before bed
  • Keep your bedroom dark and cool
  • Avoid caffeine in the afternoon

Drop the Fat: The Bottom Line

In reality, weight loss is not rocket science. If you want to get in shape and lose weight, all it takes are a few simple changes to your diet and lifestyle. We have compiled the top 8 tips that will help you cut through all the misinformation and make weight loss easy!

Remember that the best way to lose weight is through a combination of dieting and exercise! Have you tried any of these methods?

 

What do you think?