The 9 Simple Rules To Lose Weight Efficiently

Obesity is on the rise, and sedentary lifestyles are becoming more common. Weight loss is not complicated. You just need to adopt the right habits to help you shift the pounds. If you’re looking for something to help you get rid of 20kg in two weeks, you’re in the wrong place. However, if you want sustainable and realistic strategies, then keep reading. Here are the nine simple rules to lose weight efficiently.

1. Eat Twice Your Bodyweight In Protein

Research states protein is super effective for weight loss and better body composition.

Eating over twice your body weight in kg can lead to increased fat burn and improved metabolism. For example, if you weigh 70kg, you should consume at least 140g of protein.

The science implies protein has some sort of a thermic effect. So it can help you burn a greater number of calories when you sleep.

Moreover, protein is the most satiating nutrient. Eating more of it can lead to less food consumed.

2. Exercise Every Single Day

This is one of the most crucial of the nine rules to lose weight. An active lifestyle is an integral part of being slim. If you’re overweight or obese, there is a high chance you do not exercise enough. Moving your body burns calories and allows you to lose weight.

You do not need to do strenuous forms of activity 24/7. Yet you should create a sustainable habit of doing something active every single day. Even if that means going for low-intensity walks on your rest days, you’re still giving your body a reason to burn fat.

3. Do Not Drink Sugary Beverages

Sugar is very detrimental to any weight loss goals. Its addictive nature makes it a catalyst for hunger and overeating. Sugary beverages are calorific and provide no nutritional value. This includes fruit juices that are not innocent.

By removing these from your diet will get rid of lots of empty calories. Opt for water or other 0-calorie drinks instead.

4. Stick To A Set Bedtime Routine

A poor night of sleep is one of the biggest causes of bad decision-making. This could mean eating excessive amounts of junk food and not exercising.

Getting enough sleep is not an easy solution for some people. But you can make an effort to go to bed and wake up at the same time every day. This will moderate your body-clock and keep you in a sleeping routine.

Good sleep will ensure you wake up feeling refreshed. It will boost your energy levels and make it easier to stay active.

5. Drink Water and a Combination Of Other Healthy Drinks

Water is essential for your digestion and general health. Staying hydrated is an essential way of curbing appetite. It has also been shown to increase metabolism and fat burn.

Aside from water, you should consume the following weight-loss drinks too:

Green tea

Coffee

Ginger tea

Protein shakes

Green tea contains antioxidants known as catechins which will help you burn fat. Coffee consists of caffeine to boost your metabolism. Ginger tea will keep you healthy and maintain energy levels. Whilst drinking protein shakes is a simple way of getting enough protein in your diet.

6. Achieve A Calorie Deficit

It doesn’t matter if you track your calories or moderate your portions. To lose weight, you need to consume less than your body requires on a daily basis. This is otherwise known as a calorie deficit. You can use a TDEE calculator to specifically find how much you need to eat for weight loss.

Try not to restrict too many calories as weight loss should not be a painful process. Put a little bit less on your plate during every meal and cut down on the snacking you do during the day.

7. Do HIIT At Least Three Times A Week

HIIT is proven by numerous studies to enhance fat loss. There are two types of sessions you can do: sprints or exercise circuits. The nature of HIIT means your heart works at a higher intensity. This leads to more calorie burn.

Three sessions a week will give your body plenty of reason to drop the pounds. Especially if you are not currently doing any cardio. The more calories you burn from these sessions, the higher chance for weight and fat loss to occur.

8. Track Your Progress At Least Once A Week

There is no point in practicing the 9 rules to lose weight if you are not tracking your progress. If things are working, it will confirm you are doing the right things to lose weight. Likewise, if your weight is staying the same or getting heavier, you will know something is wrong.

Weight fluctuations can occur from time to time. But generally, your body will lean towards the correct weight for your lifestyle.

Using a weighing scale for weekly weigh-ins is a simple way of keeping track. Although, the scale does not take into account muscle gain; so this could throw your progress off.

If you want something specific, you can use tape measures to measure different parts of your body. Or skin calipers to calculate your body fat.

9. Don’t Drink More Than One Glass Of Alcohol Per Day

Alcohol is extremely calorific and has many toxic effects on your body. The more alcohol you drink, the greater chance you have of gaining weight. A glass of wine a day may keep the doctor away, but anything more than that will definitely do more harm than good. If your someone who only drinks on nights out, save all your glasses for that one weekly occasion.

Hangovers are particularly unpleasant and can throw your routine off balance. It can lead to poor sleep, which will affect your decision-making. And the common symptoms of tiredness and nausea will make it harder to live an active lifestyle.

Final Thoughts

Those are the nine rules to lose weight efficiently. If you follow them, you are certain to shed the pounds and become a much healthier version of yourself. Weight loss is as much about doing the right things as it is about avoiding the wrong things.

Whatever methods you use to adhere to these rules, make sure they are sustainable. Something that cannot be maintained for the rest of your life is not worth doing in the first place. And will result in a reversal of progress.

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