If you're overweight, losing weight may seem like an insurmountable task, but it doesn't have to be. A few simple strategies can put the pounds in a fast downward spiral. But when it comes to losing weight, remember that the key word is simple - if you want permanent results, don't make things more complicated than they have to! Here are eleven easy ways to lose weight for those who are overweight...
Low-fat vs Low Carb Diet
Low-fat diets have had a long history of success, but recent studies indicate that it may be more effective to follow a low-carb diet. Regardless of your current weight or plans to lose weight, it’s important to know which method is right for you. If you’re overweight and have trouble with your cravings, consider low-carb dieting. If you already maintain a normal weight and lead an active lifestyle, there’s no reason not to try low-fat dieting.
Diet Vs Exercise
While both diet and exercise are essential to successful weight loss, it is always best to start out by eating healthy. If you are overweight, even a small weight loss will go a long way towards improving your health and vitality. For overweight people, shedding just 5% of body weight can lead to many positive health benefits, including reduced risk of chronic conditions like heart disease and diabetes. In addition to improving your general health, losing weight through diet alone can also help you look better! Exercise is great as well: not only does it build muscle tone and increase metabolism (leading to fat burning), but studies show that those who regularly participate in physical activity are often able to maintain their healthy habits in other areas of life as well. Diet or exercise? Both are important to effective weight loss - so if you’re looking to improve your health while getting healthier-looking abs, try doing a combination of these two methods.
Paleo Vs Vegan Diet
No two diets are exactly alike, and although you might be drawn to a particular eating plan because it helps you lose weight quickly, that doesn’t mean it’s healthy. Sure, there are fad diets out there that will help you shed some pounds quickly—but they aren’t good choices if your goal is long-term weight loss. Instead of cutting calories on a restrictive diet, focus on creating good habits that can last a lifetime.
Many Small Meals Vs Few Big Meals
When it comes to weight loss, breakfast isn’t just a good idea—it’s essential. Research has shown that people who don’t eat breakfast are more likely to be overweight and obese than those who do. But if you’re not hungry in the morning, then you may skip it entirely—or grab a doughnut or muffin (yikes!). Instead of avoiding breakfast, avoid thinking of eating in terms of meals entirely: so many clients tell me they feel like they have missed lunch or failed breakfast. Instead of focusing on eating three well-balanced meals each day, think about planning two healthy snacks instead.
Fad Diets Vs Healthy Diets
Fad diets are inherently risky. By definition, they’re extreme and difficult to sustain, often because they limit your ability to eat a well-balanced diet with a mix of lean protein, fruits and vegetables, whole grains, and healthy fats. Fad diets can also be very hard on your body: restricting nutrients means eliminating certain vitamins and minerals entirely. You can indeed lose weight quickly by adhering to a fad diet—but what happens when you fall off? For many people who go on fad diets, their weight loss is only temporary.
Intermittent Fasting Vs Regular Eating
While no one method of weight loss works best for every person, it is clear that intermittent fasting and regular eating have both been shown to be effective. If you’re looking to lose weight, either of these methods might be a good fit depending on your situation and preferences. For example, if you’re not sure how you feel about skipping meals or going long periods without food, intermittent fasting may not be a great option.
Cardio, Weight Lifting, or Both?
It’s a common question: Is cardio or weightlifting better for losing weight? The short answer is that they are both important and should be combined to maximize your results. When it comes to cardiovascular exercise, any movement of large muscle groups using continuous large force will increase heart rate and elicit a good calorie burn. Examples include cycling, swimming, jogging or even playing sports like basketball or soccer. Strength training will allow you to boost your metabolism to burn more calories throughout your day as well as develop lean muscle tissue (which is metabolically active). Examples include lifting weights or performing body-weight exercises like push-ups, lunges, and squats.
HIIT Vs Steady State Training
There’s an ongoing debate about which training protocol—high-intensity interval training (HIIT) or steady-state cardio—is better when it comes to weight loss. Research has found that HIIT and cardio have similar effects on weight loss, but HIIT tends to burn more calories. The reason behind that is simple: It requires you to push yourself harder during your workout, even if it’s only for a short period.
Walking, Running, Or Stair Climbing?
While several exercises are effective at burning calories, walking is usually considered one of the best options. If you’re overweight, it’s recommended that you walk at least 30 minutes per day five days per week. If running or stair climbing is better suited to your workout routine, don’t forget that these activities can be just as good as walking! Every calorie burned is one closer to your goal weight.
Weight Machines or Free Weights?
Some argue that free weights build more muscle than weight machines. Not true, or at least not always true. Many people get intimidated when they enter a gym and see all those machines, but don’t worry—there are only two different types of equipment you really need to know about: weight machines and dumbbells/barbells. Each has pros and cons, so do your research (find a trainer) before committing to a workout plan that involves either one.
Low Impact Workouts Vs High Impact Workouts
If you’re overweight, low-impact workouts are a good way to start. If you have existing joint or bone problems, high-impact exercise can put more stress on your body. Before starting any workout program, make sure to check with your doctor to see if it's right for you. Also, make sure that you warm-up and cool down correctly before exercising. Exercising while tired is a great way to injure yourself quickly. Make sure that your core is strong because it will support other muscles when you work out and reduce injury risk as well.