6 Tips To Lose Weight For Good

"What is the fastest way to lose weight?"

Instead of trying to find the fastest way to lose weight, try to look for the best way to lose weight in the long term. Not only will your weight loss journey be more enjoyable, but you will pick up healthy habits that will lead to long-term weight loss.

We'll be giving you the best, research-based tips to lose weight and tone up while giving you some information on why you should implement those strategies as opposed to others.

Tip #1: Avoid fad diets

One of the first mistakes most people make when trying to lose weight is jumping on a diet bandwagon or excessively cutting back their calories. Fad diets tend to be overly restrictive, some involve cutting out an entire food group! Overly restrictive diets like this only work in the short term, and most of the time they leave you feeling hungry, craving more food, and promote muscle loss.

What to do instead: Implement an aggressive but not reckless calorie deficit of 20-25%. Research shows that eating 20 to 25% fewer calories than you burn will help you lose fat without the risk of losing muscle and being excessively hungry.[1] Also, focus on eating a high-protein diet, and limit refined carbs and sugar.

The best way to go about this without needing to follow a restrictive diet is by calculating and tracking your macros. Calculating your macros based on your personal information (weight, body fat percentage, gender, activity level) and your fitness goals will help you determine how many of each macronutrient you should be eating to effectively reach your goals.

The best part about tracking your macros is there are no restrictions! This doesn't necessarily mean you can fill up on a bunch of junk, you still have to focus on hitting your macronutrient goals. However, it allows you to adjust your macros for the day to fit in an occasional treat or outing. This is a better, more sustainable way to diet.

Tip#2: Focus On Heavy Weight Lifting

Oftentimes people think cardio should be the main type of workout they should be doing, and although cardio is great for fat loss, weight lifting is even better!

Strength training not only helps you build muscle but also helps with fat loss. That's because building muscle increases your metabolic rate. Muscle mass is more metabolically efficient than fat mass which allows you to burn more calories at rest. Research shows that after strength training, your metabolic rate is increased for up to 72 hours, meaning you're burning calories way after your workout![2] So, despite popular belief, you won't be extremely bulking if you partake in heavy weight lifting. Instead, you'll look leaner because muscle is more dense than fat, meaning it takes up less space on your body.

To maximize the fat-burning effects of weight lifting, do this...

  • Train at least 3 to 5 times a week. Implement an appropriate training split so that you're not overworking your muscles (but working them out enough), and rest days!
  • Practice progressive overload. Beginners may not be able to lift as heavy as an advanced lifter, and that's okay. Go at your own pace, but always strive to add weight or reps to every exercise in every workout.
  • Focus on compound exercises. Compound exercises, like deadlifts, squats, and bench presses. These exercises are multi-joint exercises, meaning they work multiple muscle groups at once. This allows you to target more muscles at once, lift heavier, and burn more calories. Throw in a few isolation exercises towards the end of your workouts, like bicep curls and triceps kickbacks.

Tip 3: Don't Neglect Cardio

You should prioritize strength training, but don't neglect cardio completely! The type of cardio you choose to do will depend on your training preferences and your goals.

You can opt for low-to-moderate intensity cardio like inclined walking or jogging, or go for high-intensity cardio like jumping rope, sprinting, HIIT. As for how much cardio, a 2016 study published in Obesity Reviews recommends 150-250 minutes per week of moderate-intensity exercise or 75-150 minutes per week of vigorous-intensity exercises for weight management.

Just keep in mind, if you plan to lift weights, plan your cardio accordingly to avoid overtraining or muscle loss.

Tip 4: Supplement Smart

Supplements can be a great resource during your weight loss journey, you just have to figure out which supplements you should use. The top two that can be great for someone trying to lose weight are Protein Powder and Pre-Workout.

Protein powder is one of the best supplements to have on hand. It'll help give your protein intake a boost, help curb sugar cravings (373 Lab's Protein Powder is highly-rated for its flavors), and they have essential nutrients needed post-workout for optimal muscle recovery.

Pre-workout supplements are great for when you need a boost in your training and energy levels. Pre-workout powders contain performance-enhancing ingredients that help boost your energy, focus, and training performance. This will help you to train at your highest level for effective results!

As for supplements you shouldn't get, avoid fat burners! These types of supplements claim that they burn fat when in reality they're just loaded with stimulants that can interfere with your insulin levels and hunger signals. They won't help you burn fat or lose weight, they'll just cause serious negative side effects if taken frequently.

Tip#5: Track Your Progress

Instead of getting caught up in the scale numbers, focus on tracking your progress in other ways. Take measurements of your waist, hips, and other areas you want to see changes in. Keep a journal of your workouts, noting the exercises, sets, reps, and weights used. This not only helps you stay accountable but also allows you to see how far you've come and stay motivated on your journey.

Tip #6: Reduce Stress Levels and Improve Your Sleep

Weight loss isn't just about diet and exercise; it's also about managing stress and getting quality sleep. High-stress levels can lead to emotional eating and hormonal imbalances that hinder weight loss. Prioritize activities that help you relax, such as meditation, yoga, or spending time outdoors. Aim for 7-9 hours of quality sleep each night, as inadequate sleep can disrupt metabolism and hunger hormones, making weight loss more challenging.

Start Losing Weight The Right Way

There's no need to go on crash diets or do endless amounts of cardio to reach your goals, in fact, they'll leave you feeling drained and aren't sustainable. Follow the tips above to reach your weight loss goal and maintain the results successfully, and if you need supplements to help you on your journey look no further than 373 Lab...

Who are we?

We're 373 Lab Supplements. Founded by Iulia Danilova (Fit With Iulia), and with a team filled with fitness enthusiasts, we've worked hard to bring a trustworthy supplement to the market! Supplements that are designed to help you achieve your fitness goals by giving you only the nutrients you need – no unnecessary fillers or additives!

Find what your pantry is missing at 373 Lab Supplements.

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