5 Strategies to Successful Weight Loss

[kai_m]

In a nutshell, losing weight depends on five simple strategies. Let these 5 strategies work for you.

Strategy 1 - Start your day right by eating breakfast

Your body has gone without food for at least 8 hours - and it's starving. Skipping breakfast keeps your body in "starvation mode" and slows down your metabolism so you don't burn any needed calories. A morning meal revs up your metabolism and keeps your body burning fat all day.

Strategy 2 - Stop starving yourself

Skipping meals and eating too little actually lowers your metabolism. Cutting too many calories puts you in a fasting state, which causes your body to hold on to fat and calories to survive. This drastically decreases your metabolism and makes it much harder for you to lose weight.

Strategy 3 - Small Meals for a Big Boost

Eating smaller, more frequent meals provides a steady source of energy to your body, which boosts your metabolism and increases your energy throughout the day. By eating five to six small meals instead of three large ones, your body burns calories as you go, rather than storing the extra as fat.

Strategy 4 - Burn calories with a good cardio routine

Cardiovascular exercise raises your metabolism and helps your body burn fat. Any exercise that gets your heart pumping, from aerobics to walking to vacuuming, gives you calorie-burning benefits that last all day

Strategy 5 - Let your muscles do the work

Muscle burns more calories than fat. The more muscle you have, the faster your metabolism gets and the more calories you burn, even at rest! Try to strength train two to three times a week. This is as easy as lifting light weights or even carrying groceries!

 

[usedtobefatmatt]

Hey Kai,
Welcome to the site. I disagree with statement 3. Eating 5-6 small meals a day is really no different then eating three bigger meals. It's all about having a calorie deficit at the end of the day. There is a great sticky thread about the importance of meal frequency.

Matt

 

[Korrie]

This is all very basic information. Try reading the stickies before posting.

 

[kai_m]

This is all very basic information. Try reading the stickies before posting.

I completely agree, Korie.

Yes, they're all very basic. But these are the 5 BASIC things that I keep in mind, especially since weight loss info is a dime a thousand it's easy to get lost under all the clutter.

It's just my way of keeping it simple. (Think writing it down on a post-it and keeping it as a handy guide).

I'm sure the site is loads full of stickies and I'm sure they're all quite informative. And if my post is just not up to par with the quality of info you would like to offer to your visitors, please, by all means, take my post down.

 

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[Jynus]

Aside from #2, the rest are all completely or partially false...

1) While good advice for other reasons like sation and energy levels, it's still completely false. you won't go into "starvation mode" from skipping breakfast

3) This ties into #1. Eating more frequently will not boost your metabolism or increase your energy. There are way too many studies comparing people in oxygen chambers looking at the effect of big vs small meals. End result, your metabolism says the same regardless of how many meals a day you eat.

That being said, while in a caloric deficit only, a continual intake pf protein throughout the day in many small meals will result in slightly less muscle loss and slightly more fat oxidation for those calories burned by the metabolism. In addition, on a physiological level, it's better for those who don't calculate their calories due to a much greater feeling of being sated than a few big meals. So it's not the number of meals that matter, but the quality.

4) I wrote a huge piece on this in another thread as to why cardio becomes less and less a great fat burner the more you do it. As the body becomes more efficient the more you do cardio, it will stick to mainly using glucose stores in the body for its energy and less of fat stores, meaning the more you do cardio, the more intense and longer you need to do it for to get the same benefits. In addition, the long term calorie burning benefits of cardio are nil. your epoc will drop your metabolism back to normal very shortly after your cardio session is complete. it's resistance training that provides the calorie burning boost to metabolism that lasts all day.

5) minor quibble. You're right on your main points. but carrying the groceries is NOT resistance training. Resistance training uses the bodies atp-cp and lactic acid systems. These systems give out after a short time of intensity so if you're able to do any resistance movement for longer than a minute or two (like holding groceries) then you're doing cardio for the most part. Both these systems should by taxed by a resistance program so in addition to high rep work, also do some low rep very intense exercises in order to hit the atp-cp system. sprints, olympic lifting and movement in the 1-8 rep range would be examples of this.