There are no quick-fix solutions to losing a significant amount of weight and keeping it off for the long haul, but by gradually improving your daily habits you can ensure that your path to success will be a far smoother one.
Just about every single process – including fat metabolism – within the body relies on water, so it is essential that you stay adequately hydrated throughout the day.
A good starting point is to drink at least 2 – 3L of water per day, and you should ensure that your urine is either almost clear or a pale straw color with minimal odor; yellow and orange colors indicate that your body is dehydrated.
Avoid Food Phobias
With the amount of contrasting diets available these days it can be easy to fall into one ‘camp’ or the other, whether you choose to fear carbohydrates, fats, or processed foods.
Instead, adopt a more balanced approach by eating plenty of healthy fats from nuts and seeds, whole eggs, grass-fed butter, extra virgin olive oil while filling your plate with green vegetables and eating enough carbohydrates to fuel your daily activities.
Weightlifting, resistance training, bodybuilding; call it what you will, lifting weights is a surefire way of kick starting your metabolism and creating a leaner body in the long term.
Focus on heavy compound lifts such as deadlift, squats, and bench press, while also adding in exercises for smaller muscle groups such as your arms and shoulders if you desire.
Don’t Neglect Cardiovascular Health
Although training with weights is an important aspect of weight loss and health in general, this is a predominantly anaerobic activity, so it is important that you also work on your cardiovascular health by using aerobic exercise such as walking, running, cycling, swimming, or simply spending a while on the elliptical.
Drink Green and White Tea
Green and white teas in particular are packed full of antioxidants to help reduce the risk of cancer.
In the context of weight loss, green tea is fantastic as it contains the catechin known as epigallocatechin gallate or EGCG which plays a role as a thermogenic agent in the body, increasing fat metabolism and enhancing your metabolic rate.
We mention this as separate from staying hydrated because any tea or coffee you drink should be in addition to your basic water intake.
Listen to Your Body
This may sound like commonsense but over time, providing you are consistent with your weight loss efforts, you will be able to determine what works for you and what doesn’t.
Some people do better on more carbs while others lose weight more effectively on a low-carb or ketogenic diet. Everyone’s body is different and we all have different activity levels with varying caloric requirements.
With this in mind, we recommend that you pay attention to your digestion, energy levels, and of course your weight loss so that you can figure out what will be best for you.