Weight Loss

Obesity is a problem that does not disappear by taking pills or taking supplements. You feel hopeless and disappointed if you are overweight and have not been successful in losing any weight. When you watch all the weight loss commercials, they always make everything appear to be so easy and simple. However in reality those “simple and easy” things never work. So the only method to reduce weight successfully is doing it properly – eat fewer calories, increase the volume and/or intensity of your workouts and become more physically active in general.

Lack of exercise and obesity

Losing weight is not tough at all, simply burn more calories than you eat and you will lose weight. People who are overweight are generally consuming too many empty calories. They have a poor understanding of nutrition and this leads to stress and obsessive dieting, especially fad diets. Of course, genetics can play a role and should not be discounted but the simple fact is that if you want to lose weight you need to burn more calories than you consume.

The hardest part of exercise is simply getting started. If you can get yourself to take those first few steps, the rest will come much easier. Whether you prefer to workout in a group, use videos in your home or go to the gym find what works for you and stick with it. It is crucial to make small goals and take one step at a time.

It is likewise crucial to learn as much as you can about what works and what does not. For instance weightlifting (strength training to build muscle mass) is a very efficient fat burning workout. Sadly the majority of people just focus on cardio workouts, and overlooking weightlifting leaves them with insufficient muscle mass to effectively burn calories.

Example

Let’s take a simple example and examine just how effective strength training can be as a weight loss regimen. As you know weight training builds muscle and the more muscle there is, the more calories you burn. If a person who has 35% body fat and is weighing 150 kilos, then she or he would have a BMR of approximately 2500 calories in a day. BMR or Basal Metabolic Rate, is the speed at which your body burns calories. But if another individual who also weighs 150 kg and has 10 % body fat, then his BMR would be over 3000 calories. This is a calorie consumption difference of over 500 calories per day!

Given that there is, on average, 3500 calories in one pound of fat, then the individual with more muscle mass would lose one pound of fat every 6-7 days.

This is an extreme example, but you can see what a difference muscle mass makes. Even if the BMR were just 233 calories different in the above example the second individual would burn 2 pounds of fat every month! That is the equivalent of losing 24 pounds in a year!