What is the Best Way to Lose Weight ?
In this article, instead of introducing different types of diets, we will introduce some common symptoms or habits that overweight people may express, and based on this information, we will recommend the best way to lose fat accordingly.
Why am i not losing weight ?
1- You are over eating | You are hungry all the time
Although it may seem an obvious reason for being overweight, the reality is that most people think they are eating the correct amount of food, while they are actually eating more than what they actually need. Individuals who express this behavior are mostly physical active and may eat healthy food. However, they are still fat because the amount of calories consumed is still more than what they actually burn, And although they eat healthy food, but not necessarily balanced diet, meaning they eat from a specific type of macros like proteins or fat.
If this is your case, it is recommended to try fasting or caloric deficit. Consider maintaining the same physical activity, and having a balanced diet that include slow absorbed carbohydrates for more satiation. The difference between fasting and caloric deficit is that fasting is quicker in terms of results. However, remember to choose the type of diet that you can actually maintain.
2- I am exercising and eating properly, but still not able to lose weight | Why am i stuck at the same weight ?
If you have been fasting or dieting using caloric deficit for certain period of time, there is a high chance that your body has adapted to the low calorie intake. In other words, the amount of calories you need to survive every day becomes lower than it used to be. Previous scenario is often called metabolic adaptation. This is very common and it is completely normal. However, if this is your case and you still aim to lose more weight, then you need to boost your metabolism again using some alteration to your food and physical activity.
How to reverse | undo metabolic adaptation ? Consider increasing your physical activity slowly combined with immediate post workout meal. You need to start adding more carbohydrates to your diet especially after your workout. Although resistance training is great for boosting your metabolism, you may find it hard to progress in resistance training when you are adapted to a low calorie diet. Therefore, using cardiovascular exercises to increase your physical output would be easier at least in the beginning. Individuals who suffer from low caloric adaptation are more likely to experience fatigue during a workout. Therefore, prior to a workout, consider consuming fast absorbing carbohydrates like bananas and dates in order to increase physical performance.
Stop watching your weight on the scale, watch your waist size instead.
3- Am I losing muscles instead of fat ? | Why is my waist size not going down | Weight Loss vs Fat Loss
It is important to understand how above conditions are some how connected. Losing some weight while maintaining the same waist circumference is a big sign of losing muscle instead of fat. Malnutrition, and lack of resistance training, are major factors that contribute to losing muscles instead of fat. On the other hand, losing weight can also be a result of excessive dehydration which is the case of many fat burners.
To avoid above scenarios, you need to watch your waist size instead of the number on the scale. Following the number on the scale is completely pointless because it does not matter if you lose 10 pounds and your waist size remain the same. Waist size is directly representing abdominal fat (belly fat). Your body weight on the other hand represents everything from bones, muscles, fat, water, etc..).
Summary | Fasting, caloric Deficit, resistance and cardiovascular training, are key factors for optimum fat loss. Metabolic adaptation can be reversed by increasing food intake and physical out put. On the other hand, individuals who suffer from over eating needs to choose caloric deficit or fasting. A progress in fat loss is is measured by waist size, not the reading weight scale.