Yes, absolutely. In fact, it may be the soundest, most logical and best diet we have listed here. It works on the premise that you attack the problem from 2 sides. A). that you consume a few less calories than you need and B). that you burn off a few extra calories through activity each day as well.
We would say the dreaded word exercise, but many people just look up to the ceiling and roll their eyes whenever their doctors recommend it. Don’t be one of those people. Whether you call it exercise or activity, just do it.
If there was one factor that offered the most continuity of progress in the weight loss arena it would be hard to win the argument of whether diet or exercise was the king.
In our opinions, it’s still diet, but exercise is such a close second that they are nearly one in the same.
When you combine the two your fat cells are in for a one two punch that will knock them out for sure.
Disclaimer: The following is for educational purposes only. We are not advocating a change in dietary, health or exercise protocols. Please seek the advice or council of your nutritionally educated health care practitioner prior to engaging in any dietary or exercise changes.
There are so many questions surrounding this topic online that we have decided to answer the top questions everyone seems to be asking online all the time.
So, without further ado, here are the answers to some of the top questions on weight loss online.
What Is The Best Fat – Weight Loss Diet In The World?
The real answer is, the one that you’ll stick with. The reason that we say this is, there are quite a few diets out there that will get you some initial weight loss results. Most people lose a few pounds and then quit, this is of course the downfall of any diet.
In the future we will be putting out a diet book where we will detail the best weight loss diet that actually helps promote super health as well. Until then here is a brief overview of the diet we would follow until ours comes out.
In order to make it super easy to understand we will list it in sections that need to be understood. Then, at the bottom of this section we will tie them all together to show you how it works.
The Things You Need To Understand To Make A Diet Work Long Term
How To Create A Caloric Deficit While Dieting?
The reality is that most diets really work by using the easiest principle of all, total calories in VS total calories out.
So, if your basal metabolism (the point where you eat just enough to not lose weight or gain weight) is say for example only 2,000 calories per day and you eat 2,200 over time you should gain weight.
If you consume only 1,800 calories, then over time you should lose weight.
The problem is that, it’s not that simple, which we will touch on in point 2 below.
You could also be eating 2,000 calories per day and doing enough cardio to burn off 200 calories which would give you that same deficit leaving you with only 1,800 usable calories.
In this manner you have created a deficit.
Can You Just Maintain A Caloric Deficit And Lose Weight?
The answer is yes, for a short time and for the long haul no, it’s not so easy to do. The reason being is that your body gets used to a pattern and then sees no real reason to adapt. This is why you really need to deploy the strategy we will outline below.
One caveat is that the benefit of staying on a low-calorie diet long term of improved lifespan does not seem to diminish with constant, steady calorie reduction.
This means that, according to the research a prolonged, consistent caloric deficit does in fact seem to extend lifespan. Even though there are many claims of other substances, diets or schemes extending lifespan, long term calorie reduction is the only thing that science says actually works.
Now, don’t bias that, it may just be that some of the touted items have just not been tested yet in a clinical trial or environment.
How Does Flipping A Coin While Dieting Help You Lose Weight?
When you diet at the same level of calories for an extended period of time your body gets used to that number of calories and begins to see it as your new caloric baseline. It certainly sees no change and therefore sees no reason to change either.
In other words, your body can become comfortable with that new caloric input level and if it’s comfortable, then why would it change? Why would it dip into the fat stores to get fuel when it sees no reason to?
The answer is of course, it won’t, which means that your weight loss comes to a halt or at least slows down quite a bit, which is known as a plateau.
But, what if there was a simple, foolproof way to end the dreaded plateau for good? What if this was never an issue again?
Well, that would make things a whole lot easier now, wouldn’t it?
So, without further ado, here you go.
Use any coin you like, most people opt for a quarter and when you first wake up, before having any calories for the day you flip the coin.
If it comes up heads you consume maintenance calories or above, here’s how that works. You flip the coin a second time and if it’s tails you consume an extra 50 calories for the day. If it comes up heads you just stick to your maintenance calories number.
50 calories may not seem like much but that’s 2 extra cups of broccoli or spinach that you get to ad to one of your meals.
That’s a lot more food that will help keep you fuller longer.
Don’t add a half a slice of bread to your day (50 calories), that’s not a lot of food volume and is rather disappointing, however, you can if that’s what you really want. Trust us, the extra 2 cups of green beans will go a lot further than a half slice of bread.
If your first flip is tails, then you’ll eat in a caloric reduction of 200 calories for the day and if your second flip on a calorie reduction day (the days you first flip tails) is tails you reduce your calories by 300 for the day.
This keeps your body guessing and never able to figure out what’s going on so that it never gets comfortable and stops adapting.
This will help keep you losing weight right up to reaching your goals as you should never have to experience any of those super dreaded plateau’s.
How Does Eating Less Really Help You Lose Weight?
There is a very easy to understand calorie in calorie out approach to weight loss which goes like this. You have a basal metabolic rate (a caloric balance point where you neither gain nor lose weight). If you eat more than this specific number of calories, then you will gain weight and if you eat less than this number, you’ll lose weight.
Like we said, it’ very basic. However, it does have merit and should be the starting point of all diets.
In fact, if a diet doesn’t start you there then you should walk away because they have no clue what they are doing. Since most people don’t know how to count calories many diets will start by having you write down everything you eat for a week.
But this has some serious problems, because one of the points of the diet is to not just help you lose weight, but to stop eating garbage so that you don’t die any sooner than you need to.
So, to just write down all the junk and keep eating it is really backwards.
To know what you’re eating you’ll need a food scale and weight out everything that you eat, keeping it all in a ledger and ensuring that you only eat what you’re supposed to, when you’re supposed to.
When you do this like a religion, you’ll lose weight.
How Does Exercise Really Help You Lose Weight?
Exercise actually helps in a number of ways especially depending on the type of exercise you are doing. Weight training is the best long term as you build lean tissue that burns more calories every day even while at rest. Cardio for the most part only burns calories while you’re performing the exercise.
Here’s how the two actually work.
A). When you weight train the objective is to gain or put on lean muscle mass which increases the size of your body’s ‘engine’.
This lean mass needs to be fed every day which requires calories. If you don’t take in any more calories than baseline, then the extra calories to build and maintain the muscle come from your fat stores, thereby reducing them and that’s how you lose weight.
B). With cardio you burn off calories during the exercise itself and for a few minutes afterwards when your metabolism is still in a heightened state.
Since there are many types of cardiovascular exercise, the question then begs to be asked.
What Is The Best Weight Loss Cardiovascular Workout?
The best cardio workout for losing body fat is going to be an interval training method. There are a few you can choose from here are just a few. The sprint walk is by far the most intense and has shown in studies to also get the best results. In this method you start off walking for the first 10 minutes then you start your intervals.
The intervals for sprint walking are as follows: sprint for 20 seconds and walk for 2 minutes and repeat until you’re finished with your workout. If you’d like to up the intensity sprint for 30 seconds, then walk for 2 minutes.
The intervals for walk jog are: Jog for 2 minutes and walk for 2 minutes. After you’ve started your session with a 10-minute walk that is.
The reason interval training works so well is that you’re elevating your heart rate with the sprinting or jogging and keeping it elevated longer with the walking interval.
The studies on this show that you can burn as much as double the body fat with this type of training over that of just regular walking.
You should not engage in this type of training for longer than 1 hour if you’re a man or you run the risk of having your testosterone levels drop rather significantly.
If you’re not able to engage in this type of activity due to a health concern that you and your doctor have discussed or an old injury, then Elliptical training machines may offer a lower stress way to get in a pretty effective cardio session without risking injury.
As always consult your nutritionally educated health care practitioner prior to engaging in any new physical training or diet regime.
What Is The Best Weight Loss Program Jump Start?
The best way to really jump start a weight loss program is with commitment. Since sticking to them (or the lack thereof) is their number one reason of failure, then establishing a rock-solid commitment before you begin is the real key.
Once you have that in place, then if you’d like a way to help jump start the program, we would go on a short duration juice fast of say 7 to 10 days or so.
The reason this works is that, not only do you lose some weight rather quickly, but you cleanse your body at the same time which makes it far easier to avoid all those harmful chemicals that you had become addicted to.
If you’ve cleansed them from your body, you should have a much easier time avoiding them as you begin your diet.
Just like a heroin junky has to detox before they can go clean and sober, you have to get rid of those chemicals, so they won’t be tempting you, calling you when you start.
It’s more important than you might think. Our foods these days are laced with all sorts of addictive chemicals. You have to break that cycle.