Learning about how to lose weight fast
If you wish to embark on a weight loss journey and want to know how to lose weight fast, please keep reading this article where we’ll explain some of the best weight loss methods, and we’ll even tell you about the most sustainable ones. There’s no point working hard to lose weight if you put it back on again after a short period of time.
You must remember that weight loss is a very personal journey and not a race, so you shouldn’t ever compare yourself to someone else’s progress.
The great thing about weight loss is that it can be achieved at almost any point during someone’s lifetime, so if you’ve given all hope on how to lose weight, please read this article before giving up on your journey for good as we are positive we can help you.
Calories are the most important aspect of your weight loss journey
Let’s start with the basics of how to lose weight because there’s so much information on the internet these days that it can become confusing. Weight loss simply boils down to the total number of calories consumed versus the total number of calories expended. To lose weight you need to be in a calorie deficit which means you’re consuming less than you’re burning.
On average, men need around 2000 calories per day whilst women need around 1800. Everyone will have a different energy balance depending on age, how active they are, sex and even body type and genetics can play a huge factor in how your body deals with weight loss. The most important aspect is to work out how many calories you can consume per day and then consistently aim to be 300-400 below that target per day.
If you’re wondering how to work out how many calories you need to consume per day, you could speak to one of our experts at Elevate Training who will be pleased to advise you. Alternatively, you could use an online calorie calculator, but please remember these can be fairly generic and you’ll probably need to make some tweaks to your calorie intake if you don’t notice any changes after a while.
Now that we’ve explained the basics of how to lose weight, let’s look at some other tools and methods that will support your weight loss journey.
Now that we’ve explained the basics of how to lose weight, let’s look at some other tools and methods that will support your weight loss journey.
Exercise
So this is the first option that everyone turns to when they want to lose weight and it’s a great choice. Not only does exercise burn a ton of calories, it also positively impacts other areas of your life such as helping to improve sleep and will also boost your mood.
Sleep
Sleep is so often overlooked but it is one of the most important tools we can use to help control our diet. Studies have shown that poor sleep can lead to overeating and eating the wrong foods compared to a regular sleep pattern which will see us make better food choices.
Diet Plans
There are so many diet plans out there these days it’s almost impossible to choose the right one. To be totally truthful it doesn’t matter if you choose Keto, Intermittent fasting, Atkins, Paleo, or whatever! Diet plans are just a tool that helps you to control your overall calorie intake.
Protein
Getting enough protein is vital for the restoration and to help build strong muscles, and the more muscle you’re able to build means you’ll burn more calories in a rested state. Protein is also more satiating than other food groups meaning once consumed you’ll stay fuller for longer and overall, you should consume fewer calories.
We hope this is starting to make sense on how to reduce weight and how to lose weight. Here at Elevate Training, we are all about the facts and providing 100% truthful information which supports our clients to have a successful fitness journey.
Weight Loss Tips
Top tips for losing weight at home, on holiday, at your parent’s house or anywhere in the world.
If you’re wondering how to lose weight at home or you’re after some fat loss tips, we’ve put together a little list that will help you on your way.
- Get yourself in a sustainable calorie deficit.
- Incorporate exercise into your weekly routine to burn more calories.
- Get more steps in each day – find ways to be more active in your daily life.
- Eat more protein.
- Fill your meals with more volume and less calorie foods such as large portions of salad or vegetables.
- Don’t go without treats or you will fall off the wagon and end up binge-eating.
- Talk to others, including our experts at Elevate Training who can support you.
- Remember that it’s not a race it’s a slow process and trust yourself along the journey.
If you can follow these tips we are sure that you’ll set yourself on the right path for your weight loss journey and we’d love for you to share your success with us at Elevate Training so we can celebrate with you.
Exercising in the gym for weight loss
The gym is one of people’s top choices for starting their weight loss journey and we often get asked what is the best gym workout for weight loss. Our answer is always the same; the best gym workout for weight loss is the one you enjoy most. This is because if you’re going to put yourself through something a few times a week and you absolutely hate it, the chances are you’re not going to want to do it for very long. The best exercise is something you enjoy doing and something you’ll stick to in the long term which will help your weight loss journey.
Let’s take you through some popular ways of working out at Elevate Training:
Weightlifting
This can sometimes get a bad rap as people associate weightlifting with the massive bodybuilders or strongmen you see on TV. The truth is that unless you’re consuming thousands and thousands of calories per day, and doing particular types of weightlifting you’ll never look like that. Weightlifting has an important role to play in the weight loss journey and has many benefits such as helping to raise your metabolism, strengthening bones and muscles, helping you to avoid injuries and making you stronger.
Cardio
Cardio is super important in anyone’s weight loss journey as it really helps to burn fat and calories which is your desired goal, but it also has a whole host of other benefits, including helping to boost your immune system and heart, helps to improve sleep and mental health, and helps to lower your blood pressure.
HIIT
High-intensity interval Training has become popular over the years and is an excellent way of packing a mighty workout into a short amount of time. Although it can be hard work on the body, HIIT helps raise the heart rate through a combination of strength and cardio moves and is a great tool for weight loss.
Classes at Elevate Training
If you’re the kind of person who likes to exercise in groups with other people, trying one of our classes at Elevate Training where we combine all of the above disciplines would be a great way to get you on your weight loss journey.
Another topic of conversation that our personal trainers often get talked to about is exercises to reduce belly fat in the gym – let’s demystify this area whilst we’re here today.
Like losing weight, there are no exercises to reduce belly fat in the gym. Sorry to break it to you in such a blunt manner but we don’t beat around the bush here at Elevate Training. We’d rather be honest with you now and avoid you being disappointed a few months down the line when you haven’t seen the results you wanted.
If you are looking for visible abs you can do as many abs exercises as you want, but they’ll never be visible until you reduce your total calorie intake and lose enough weight for them to become visible. So, get cracking on working on your calorie deficit and we promise that if you stick to it the results will eventually come.
We don’t want to give abs exercises too much negativity though, and they’re still worthwhile incorporating as part of your weekly exercise routine as a strong core will bring so many benefits to other gym exercises and in everyday life.
Weight Machines & Treadmill
We also wanted to finish this section by talking about our weight machines and treadmills. Weight machines are an excellent tool for beginner lifters as they offer the safety of being able to lift weights without the risk of injury. You are also able to select the appropriate weight that meets your needs. Here at Elevate Training, we have a range of weight machines that can support your training needs.
The treadmill is also another good option for those who enjoy cardio, and if you’re wondering how to lose weight on a treadmill, our answer would simply be by using it! Our treadmills offer a range of workouts so you can choose what suits you best, from longer steady runs to more intense sprints. You can even set them to an incline to replicate training hills, which puts additional stress on the body and will result in more calories burned.
Do diet plans work?
The problem with starting a diet plan for weight loss is that sometimes they don’t leave room for flexibility, and we all have those moments in life where we need to be flexible, should it be a family member’s birthday or an evening out with colleagues after work.
Nobody wants to feel like they have to miss out on social engagements and fun times because of a restrictive diet plan. This is where calorie counting comes in as a winner because it’s so much more flexible. If you have an upcoming engagement where you know you’ll consume more calories you can make adjustments prior to the event, or if you have a totally wild night out that includes several drinks and a pizza, you can work out how much you went over and adjust your calorie intake over the following days.
Frequently Asked Questions
Got Questions? Find Answers Fast with Our FAQs!
Does starving help lose weight?
No, starving does not help you lose weight because what’s likely to occur if you become too hungry is that you’ll end up binging on food and eating more than your calorie deficit. Starving yourself can also be dangerous as without fueling you could impact your physical and mental health.
How many calories to lose weight?
This is a very personal question and can depend on a huge range of factors such as age, sex, activity levels and body type. The general rule is that adult males need around 2000 calories whilst women need around 1800. If you are wanting to lose weight you need to be in a calorie deficit so would need to consume fewer calories than you need.
How many steps a day to lose weight?
There are no predetermined number of steps to lose weight, but the more you do will mean you’ll burn more calories by being more active. A good target is to aim for 10,000 steps a day through regular brisk walks which will keep you regularly active.
How to lose weight at home?
How you behave at home is critical to your weight loss journey because it is the place where we consume nearly all of our meals throughout the week. Weight loss is determined by the number of calories consumed versus calories expended, so to lose weight at home you need to make sure you avoid too many episodes of eating junk food and food which will take you beyond your calorie deficit.