The nature of our culture today causes many people face problems with managing their weight. As a result, there is a huge market for supplements claiming instant results just by using their product. The truth is, no supplement can single-handedly result in a significant amount of weight loss if any at all. There are some that can help some when combined with a good diet and exercise plan, but they should only be used as what they are called: a supplement.
When we get down to the truth about how to lose weight, we need to somehow dig deep through a gigantic industry spreading false information and look at the science behind losing weight. In short, losing weight comes down to burning more calories than you are taking in. The idea is that your body then uses stored fat for energy once all of the calories you have consumed have been used. In order to do this properly without losing muscle mass and body composition is to properly structure your diet.
Structuring your diet
First, you are going to need to figure out your BMR. Your BMR is the amount of calories your body uses to maintain itself throughout the day. There are many BMR calculators you can find by searching online.
Now that you know how many calories your body uses for energy, you need to adjust your total calorie intake for the day slightly under your BMR. This will result in a calorie deficit which will help your body burn fat.
Just watching your calories alone is not enough. You definitely do not want to lose muscle mass along with the fat. Sure, the scale will show a lower number but the mirror will say that you look unhealthy and have poor body composition.
In order to maintain muscle mass while trying to lose fat, a high protein diet is what is needed. If you are mainly doing resistance training (recommended) while trying to burn fat, then should try to get about 1 gram of protein per your target weight. So if your target weight is 150lbs, you should aim to get 150g of protein for the day.
Some good sources of protein are:
- Cottage Cheese
There are many recipes that can make any one of these items delicious.
Exercise is another key component to losing fat. When someone thinks of exercising to lose weight, the first thing that comes to mind is cardio. However, things are a little different these days as science is telling us that weight training can me much more effective for fat loss. With weight training, your body is still burning many calories. The added benefit is that your body keeps burning calories even after your workout. This is because your body needs to use calories in order to repair muscle tissue. This doesn’t mean you should throw cardio completely out the window. Cardio is great for your overall health and can also help you lose fat. My suggestion is to come up with a routine that incorporates primarily weight training and cardio mixed in. For example, you can find a good 3 day weight training split (say Monday, Wednesday, and Friday) and you can do some cardio on the days between (e.g tuesday/thursday or saturday/sunday).
I hope this article has you pointed in the right direction. You can use some of this knowledge to seek further information about each topic. Hopefully, you will more easily be able to tell the difference between which information is just selling you a product versus trying give you legitimate advice.