Today’s market is flooded with fake weight loss products, such as powders and pills that will supposedly make you lose weight while you spend days on end in front of the TV, devouring greasy burgers and chicken wings. Well, I have bad news for you, there is no magic spell that can do this. However, weight loss doesn’t have to be hard and arduous, restricting you to eat tasteless foods and exercise ’till you drop. Taking a few steps, such as adjusting your diet and exercising at least three times per week will go a long way in your weight loss journey.
Consume More Proteins
Protein is an important macronutrient. It has several vital functions in the human body and it’s a crucial element for healthy weight loss. Apart from being the main building blocks of our muscles, proteins increase the levels of our satiety hormones and reduce the levels of our hunger hormone ghrelin. This reduces hunger and automatically helps you eat fewer calories.
After eating, your body uses some calories to help digest and metabolize the food. This is widely known as the thermic effect of food. Proteins have the highest thermal effect out of all the nutrients, which means that out of 100 calories of protein, only around 70 end up as usable calories.
That said, it’s almost impossible to reach the right amount of daily protein intake solely through the food you consume. Including dietary supplements in your diet can largely benefit your fitness goals. Contrary to popular belief, taking supplements doesn’t cause adverse health side effects if you’re careful with your choice. For this reason, it’s good to include protein powder in your diet. These are concentrated protein sources from animal or plant foods like dairy, eggs, rice or peas.
What Is the Best Protein Powder for Weight Loss?
When it comes to the ideal protein powder whey is the go-to choice of fitness enthusiasts and professional trainers worldwide. This protein contains a range of amino acids that are absorbed quickly in the body. They help you increase strength and lose fat faster. Whey protein is one of the most studied supplements in the world. In addition to just protein, it also contains several nutrients that benefit your health and boost your weight loss.
This protein comes from the watery portion of milk, which is separated during cheese production. This later goes through processing steps to become what we generally recognize as whey protein. Today’s new and improved protein formulas benefit you on so many levels. They’re carefully inspected to make sure they don’t contain any harmful chemicals. They also contain minerals such as calcium, iron and potassium. Apart from helping you on your weight loss journey, whey-based protein powder formulas also help to curb your sweet tooth. They come in a variety of flavours, such as banana, chocolate, caramel, honeycomb and others.
For the vegans out there, there are plant protein powder alternatives that are as effective as formulas based on animal products. They are derived from different types of plants, such as brown rice, pea, soy, peanuts and hemp. These formulas can be made from one type of plant or a combination of plants. Plant-based protein powders also come in a range of flavours like chocolate, vanilla, hazelnut, peanut butter, etc. The right dietary supplements can substantially help you on your weight loss journey; however, you still need to plan your meals and keep track of the foods you put in your body.
An important rule is to never skip breakfast. As the most important meal of the day, breakfast provides you with essential nutrients that you will need throughout the day. It also prevents uncontrollable snacking later on because you’re feeling hungry.
What to Cut Back On?
Although it’s never a good idea to completely ban foods from your diet, it’s beneficial to limit their intake and try to keep them out of the house. After all, we’re more prone to eating a bag of chips if we see one in the kitchen cupboard, rather than going to the supermarket to buy one when the urge kicks in. The biggest enemy of weight loss is carbohydrates. You can find these in junk food like chips, chocolate and fizzy drinks, but they’re also present in foods that we consume frequently on a daily basis, like bread, pasta etc. Researchers show that low-carb diets are the most effective for weight loss. These diets require substituting foods rich in sugars and starches with more proteins, healthy fats and vegetables.
Alcohol is another thing you should cut down on. Apart from posing various health risks, alcohol significantly impairs your ability to lose weight. Studies show that it makes it more difficult for muscles to recover after a workout. While moderate quantities of red wine and low-alcohol beer can be even beneficial for your health, you should still be wary of the large number of calories they contain. For example, a glass of wine contains as many calories as a piece of chocolate.
What Are the Best Exercises for Weight Loss?
Exercise plays a key role in weight loss. It’s also linked to several other health benefits, such as improved mood, strong bones and a lowered risk from chronic diseases. The good news is that you don’t necessarily have to spend countless hours lifting weights at the gym to see results. Light cardio exercises, such as walking, running or cycling are ideal to help you with your weight loss.
Walking is an especially convenient exercise for beginners. It’s easy to start with and doesn’t require any special equipment. It’s also a low-impact exercise that doesn’t overwhelm you or put stress on your joints. Studies show that walking for an hour at least three times a week shows visible signs of weight loss after several months. That being said, you can easily include walking in your day-to-day lifestyle. Start by taking the stairs instead of the lift, go on long walks with your dog, or simply use walking as a means of transportation.
Jogging or running are great exercises for weight loss. They’re more effective than walking and help you burn harmful belly fat, also known as visceral fat. This type of fat surrounds your internal organs and may contribute to different chronic diseases, such as heart disease and diabetes. If you’re a beginner, it’s ideal to start with a 20–30-minute jog at least 3 times per week.
Cycling is another great low-impact exercise that won’t place a lot of stress on your joints. You can practice it both outdoors and indoors, thanks to gyms and fitness centres that have stationary bikes. Not only does cycling improve your overall fitness and help you lose weight, but it also lowers your risk of heart disease, cancer and death.
The Bottom Line
Losing weight isn’t difficult if you have the right advice to start with. The most effective way to start with your weight loss journey is to cut down on carbohydrates, increase your protein intake with protein powder whey formulas and include cardio exercises several times per week.