Thanks to the wonderful world of the internet, we now have more health and fitness knowledge available at our finger tips than we ever have before. While this abundance of information is arguably a good thing, it doesn’t seem to be helping.
We know that on a societal level, obesity is reaching epidemic proportions. This is despite all the easily accessible information that we have right in front of us.
This tells me something important.
While we have the knowledge available on what we should be doing to lose weight, we don’t actually know how to implement it into our busy lives.
The following four tips describe important factors that can promote weight loss significantly, with information on how we can implement them into our busy lifestyles.
Tip 1. Weight training and fat loss
While lifting weights may not be in line with some more traditional fat loss recommendations, it is arguably the most beneficial thing we can do to increase our rate of fat loss.
Firstly, lifting weights alone is a form of high-intensity exercise. As such it will burn a significant amount of calories, which by itself can lead to considerable weight loss. But, more importantly, lifting weights can increase the amount of muscle tissue we have.
Muscle tissue is one of the key factors that determines our metabolic rate. As such, the more muscle mass we have, and the greater our metabolism is.
By lifting weights 2 to 3 times per week, we can cause increases in our muscle tissue, which can lead to increase in metabolism, and subsequent reductions in weight over time. Additionally, by maintaining our muscle tissue, we can guarantee that our metabolism will not reduce in response to strict dieting protocols.
Full body workouts using mainly compound exercises such as squats and deadlifts are going to be most beneficial here, as they use the most amount of muscle tissue per exercise. While these sorts of workouts do require some equipment such as Olympic barbells and squat racks, they are definitely worth the investment (in either a gym membership or a home gym).
Tip 2. Easy Supplementation
Supplements are often marketed as the be-all and end-all of weight loss. While I do not believe that they are the most important thing that involved in sustainable lifestyle changes, they can certainly play an important role in promoting additional fat loss.
Firstly, protein supplementation in the form of protein powders and the variances can help with fat loss significantly. You see, protein is arguably the most important macronutrient that we consume.
Unfortunately, we rarely consume enough of it. As a result, by increasing our protein consumption we can cause immediate increases in our resting metabolic rate, which subsequently increases the amount of energy we burn at rest.
As a result, by merely increasing our protein consumption through protein supplementation, we can increase the amount of energy we burn each day, even before exercise.
Additionally, protein has been shown to be the most satisfying of all the macronutrients. As such, increasing our protein consumption has been shown to significantly lower hunger (and the associated food consumption) throughout the day.
The second supplement is creatine. Creatine is stored in muscle tissue and used for energy. By ensuring we have adequate energy available for exercise, we can maximise our workouts, and promote additional fat loss.
Unfortunately, creatine is very similar to protein in that it is quite difficult to get adequate amounts through diet alone. As such, creatine supplementation is a great way to promote additional fat loss.
Creatine can be taken first thing in the morning with protein powder as a great way to start your day!
Tip 3. Undertake low-intensity exercise
Increasing our daily energy expenditure is a great way to promote additional weight loss.
One of the most beneficial ways to do this is to increase our activity levels. While weight training is a great way to promote fat loss through high-intensity exercise, low-intensity physical activity is the perfect way to increase our daily energy expenditure, without placing too much stress on the body.
My favorite forms of low-intensity physical activity are yoga, and exercise bike cycling.
Yoga both increase energy expenditure and clears the mind. This can not only lead to weight loss, but can also promote feelings of happiness.
Cycling on an exercise bike is a fantastic way to implement joint-friendly physical activity in your lounge room, and can be done a steady pace while watching tv or a movie!
Tip 4. Drink lots of Water
While this tip sounds a little too simple, I can guarantee its effectiveness. Drinking water can help promote additional fat loss through two mechanisms.
Firstly, it makes sure that our cells maintain hydrated and healthy. This aids our ability to break down and metabolize fat for energy, which increases our rate of fat loss.
Secondly, drinking water throughout the day can reduce our feelings of hunger while increasing feelings of fullness. This leads to a lower energy consumption throughout the day, which promotes weight loss even further!
A simple way to consume more water is to carry a water bottle around with you all day, and sip[ at it as you go out your normal daily tasks.
While fat loss can be difficult, it is certainly achievable. By implementing these four simple tips you can promote fat loss and improve health with only small change to your current lifestyle!
Luke Cafferty is a fitness junkie, personal trainer and blogger. He’s passionate about living a healthy lifestyle and maintaining a strong and well-rounded physique, while inspiring you to do the same.