Weight Loss Made Simple – A Guide Everyone Should Read
We are not kidding you when we say weight loss made simple is not an impossible dream. The latest research findings highlight the key areas you need to focus on to get the best results.
Saying weight loss is a popular topic is a vast understatement. Do a Google search for ‘How to lose weight’ or ‘weight loss made simple’ and you will get about thirty-four million results.
Weight loss is on everyone’s mind these days. We are constantly bombarded by the media with images of lithe, toned bodies, and we all want a part of that.
We all wish to be fitter, healthier, and more attractive. But losing weight can be a daunting task; ask ten people on what they think is the best way to approach losing weight, and you will get ten different answers.
Your diet, your genes, your job, your social circle, even your sleep patterns, will all play a part when it comes time to shed those excess kilos.
It can be quite challenging to keep track of so many variables. Which is why we have made a list of the best tips to give you a hand.
Weight loss made simple – Here are the best tips to keep weight loss simple
Take a look at your diet and make some changes.
For weight loss purposes the first step is to reduce the number of carbohydrates and sugars you are consuming on a daily basis.
Diets high in carbohydrates have been shown to increase insulin secretion which causes our bodies to store more fat. Refined carbohydrates such as those found in processed flours tend to produce sudden surges in blood sugar; this causes fluctuations in hunger cravings and leads to overeating.
Refined carbs like white bread, pasta, breakfast cereals, and snacks, usually possess very little nutritional value and as such do little to contribute much to your diet except empty calories.
Added sugars and high fructose corn syrup have long been linked with obesity and dangerous medical conditions such as type 2 diabetes.
What you should be eating more of
Eat more whole grains and fibre-rich foods as these will increase the feeling of satiety and help you eat less over time. Fruits and vegetables above all other foods are an excellent source of dietary fibre.
A diet rich in vegetables and fruits will provide your body with all essential minerals and vitamins.
Your body will gradually become more proficient at everything it does, and you will feel energised and motivated.
Is red meat important?
Reduce your consumption of red meats and opt instead to consume leaner proteins such as fish and poultry.
This change will go a long way in helping you cut down on calories. Lean proteins tend to have lower fat content and provide more robust health benefits.
Forget about fried foods as they are packed with harmful saturated fats. Opt instead for healthier cooking methods such as grilling, roasting, steaming, baking, and boiling.
Alcohol consumption – Yep, I think you already knew this
If you are a drinker then dramatically cut back on alcohol consumption.
Alcohol is pretty much empty calories, and they can add up quicker than you might think.
Your weight loss made simple plan should be avoiding any form of binge drinking and limiting the number of alcoholic beverages you consume per week.
Throw out all your sugary drinks
Stay away from sugary drinks also; not just soda but sweet fruit juices as well. Staying hydrated is essential, so drink plenty of water.
If you need a little boost of energy, drink unsweetened black coffee or green tea. Both are excellent stimulants packed with antioxidant and thermogenic properties.
Take a look at your activity level and make some changes.
One of the purest maxims of weight loss is that you must burn more calories than you consume. In simple terms, you must expend more energy and the only way to do this is to increase your physical activity. So start exercising.
If you can’t join a gym, there are thousands of home workout programs available most of which you can do with no additional equipment. Try doing sit-ups or push-ups during commercial breaks of your favourite television shows.
No excuses, get moving
Start walking. Studies have shown that even twenty minutes of brisk walking every morning can go a long way to helping you lose weight.
Start running. Running is one of the most time efficient ways to lose weight. Running will significantly increase your metabolic rate, allowing you to burn more calories even when at rest.
Ever heard of a runner’s high? Running will get your brain pumping with feel-good endorphins.
Step up to the challenge
Challenge yourself and work your way up to a marathon. Few things in life will leave you feeling more accomplished.
If you can get to a gym, there is no other activity that will contribute more to weight loss and your overall health than resistance training.
Often dieting and extended cardio workouts have the side effect of reducing your muscle mass. The goal here is to increase your total lean muscle mass.
By increasing your muscle mass, you will increase your overall metabolic rate and lose more weight over time. For this purpose, the best exercises are those that require full body movement.
Compound exercises are key
Compound exercises such as the squat, deadlifts, and pull-ups are fantastic for burning calories while building strength and muscle mass. Intensity is also significant, the higher the intensity of your weight lifting workouts the more benefit you will reap.
Don’t let weight loss get the better of you. If you are just starting out, keep it simple.
Follow these basic principles, and you will see results faster than you might initially think. Eat well and exercise regularly. Make sure you get plenty of rest.
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So there you have our guide to weight loss made simple.
Stick to the basics of good health. Follow a plan you know is backed by research.
Commit to a daily schedule and habit of fitness and smash your weight loss goals to the next stratosphere. You got this. We are excited to hear your results. Feel free to jump on social media and let us know what you think of our weight loss made simple guide.
- Levy, Alan S., and Alan W. Heaton. “Weight control practices of US adults trying to lose weight.” Annals of internal medicine 119.7_Part_2 (1993): 661-666.
- Jeffery, Robert W., et al. “Physical activity and weight loss: does prescribing higher physical activity goals improve outcome?.” The American journal of clinical nutrition 78.4 (2003): 684-689.
- Jakicic, John M., Rena R. Wing, and Carena Winters-Hart. “Relationship of physical activity to eating behaviors and weight loss in women.” Medicine & Science in Sports & Exercise (2002).
- Donnelly, Joseph E., et al. “Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults.” Medicine & Science in Sports & Exercise 41.2 (2009): 459-471.
We have, in preparing this information, used our best endeavours to ensure that the information contained herein is true and accurate, but accept no responsibility and disclaim all liability in respect of any errors, inaccuracies or misstatements contained herein. Information guide only and any other further information should be considered by a professional.