Admin Those who are successful in fat loss know their body well enough to know how it responds to different aspects of nutrition and training operations. Those who don’t are the ones who look at those who are successful and try to emulate their methods. What everyone needs to remember is that everything is different from person to person. What works for one person may not work for another. However, there are 5 key factors to weight loss that apply to everyone. Each key is important, and without one of them, while a person may lose weight/fat over time, they are unlikely to keep that weight/fat off.
This article will discuss each key and offer suggestions on how to use them effectively for fat loss.
Key #1: Goal Setting
The first one of weight loss key factors you need to do before you look into diet and exercise is to set goals. Look at where you are now and what you want to be. Your ultimate goal can be anything you want, because you can achieve anything you want as long as you give yourself a realistic time frame to achieve it
Once you have set your long-term goals, then you need to set smaller goals – these are your short-term goals that will help you achieve your long-term goals.
Key #2: Calories Deficit
A caloric deficit is an insufficient number of calories expended relative to the number of calories needed to maintain current body weight. A deficit can be created by reducing the number of calories entered/burned. You burn more calories than you consume.
Key #3 Nutrient Timing
What is Nutrient Timing? Humans thrive when our bodies are on a schedule, like an internal clock, which is known as our “circadian rhythm”. Therefore, just as what we eat is important, the timing of what we eat is key to maintaining our metabolism and weight. An example of food timing is, “eating specific nutrients (such as carbohydrates or proteins) at specific times (such as before, during or after exercise) and in specific amounts”. Let’s look at two ways to incorporate this into your life, post-exercise meals (PW) or anytime meals (AT), suggesting that these meals should be eaten at different times of the day. PW meals are higher in carbohydrates, such as faster-digesting starchy carbohydrates like potatoes or rice or fruit. AT meals are lower in carbohydrates and focus more on lean protein, healthy fats and high-fiber vegetables.
Key #4: Exercise
By dieting alone, you will lose fat, but not as effectively as by using a calorie-controlled diet and exercise program. If you just diet, you’ll end up being a smaller version of yourself.
Exercise can help you build muscle (which helps you burn more calories and lose more fat in the process), and can also help you feel good about yourself and provide a way to de-stress.
Key #5: Social Support
While social support can come from your spouse, family members, friends, the Internet or co-workers, research from Stanford University shows that individuals have a greater chance of sticking with an exercise program when they have to answer to an authority figure – such as a doctor, lifestyle coach or trainer .
By all means, don’t feel like you need to do this on your own. Get some social support and watch your success rate skyrocket.
I also encourage everyone to do a lifestyle review with his or her doctor, especially if you’re over 30 and previously sedentary. It’s better to be safe than sorry. And it’s good to have your doctor join your social support group, too.
Good communication and professional guidance will greatly increase your chances of success.
