When it comes to losing weight, many people will find themselves keen to see results as soon as possible. However, despite the appeal that some fad diets promising quick results may have, the NHS advises following a balanced, healthy diet, and getting regular exercise. Some people may be keen to lose fat from a particular area. So, is there a particular way which is best for weight loss?
In order to find out, Express.co.uk sought the expertise of a professional.
Aroosha Nekonam, a personal trainer at Ultimate Performance, exclusively said: “The cornerstone of fat loss and weight loss comes down to creating a calorie deficit through proper nutrition and exercise.”
But, while the personal trainer explained that, depending on diet, working out in a whole host of ways may lead to weight loss and muscle toning, there is one particular type of exercise to take note of – and that’s weight training.
“Now all exercise is good for the body in some shape or form, but the most optimal route to take and one that has proven to be most beneficial for shifting weight and keeping it off long-term is weight training,” she revealed.
“Weight training two to three times per week, including big compound movements along with a caloric deficit in your nutrition, is going to promote fat loss.”
Aroosha also recommended making sure that you’re consuming certain foods – such as good quality protein, fats, and unprocessed carbohydrates.
“It is also important to ensure you are getting quality nutrients from your diet, good quality protein, fats and unprocessed carbohydrates,” she said.
And, while reducing fat in one section may be something many people hope to do, Aroosha explained that it’s not possible.
“One thing that we cannot do is spot reduce fat or turn it into muscle,” she said. “We can lose fat and build muscle.”
How to get rid of body fat
The personal trainer highlighted some particular compound movements which those looking to reduce fat could try out.
“Everybody is going to be different in where they will lose and carry fat first,” she said.
“This is why focusing on big compound movements like deadlifts, squats, lunges, chest and shoulder presses, are going to greatly improve your body composition as they are working the whole body.”
But, that’s not to say that cardiovascular exercises should be forgotten about.
“It is best to incorporate both cardio and resistance training in your regimen,” Aroosha said.
“Cardio is not going to change your body composition the way resistance training does, but it is a great tool for expelling more energy and also for cardiovascular health.
“Even if you start by just trying to move more through your day by getting your steps up, this will make a big difference, and then you can build up to specific cardio sessions such as a jog, cycle or some HIIT training intervals.”
How to lose fat efficiently
In order to shed fat, Aroosha advised, where possible, reducing the amount of stress you face.
“For the body to lose fat efficiently, it also needs to be in stress-free state,” the personal trainer said.
“So it is also important to be mindful of your lifestyle.”
According to the fitness expert, Aroosha recommended considering five different aspects in a person’s lifestyle – such as getting enough sleep and water, and monitoring how much alcohol, caffeine, and screen time you have.
“Sleep, alcohol, caffeine, screen time, water intake – these all have an effect and should not be overlooked or forgotten,” she said.
Weight loss: How to burn belly fat fast – cutting back on this drink may help you to slim – Express
Whatever your reason for weight loss, it can often seem like a challenge to stay motivated. It’s important to remember, however, that a balanced, healthy diet is what’s important – which may mean you can have the odd treat now and then. On the whole, creating a calorie deficit is likely to lead to weight loss. The NHS website states: “To lose weight, you need to use more energy than you consume, and continue this over a period of time.”
Alcohol is something which many people choose to cut down on in order to slim.
That’s because some of the most popular types of the drink contain hundreds of calories per serving.
While it may have health benefits in small amounts, it’s important to remember that it can be very harmful if you drink too much.
Whether it can lead to weight gain is explored in the study “Is alcohol consumption a risk factor for weight gain and obesity?”.
The research, by the Department of Internal Medicine at University Hospital, Switzerland, explored how excess calories for alcohol are partly stored as belly fat, as Healthline report.
The results of another study – titled “Alcohol drinking patterns differentially affect central adiposity as measured by abdominal height in women and men” – saw participants who were daily drinkers but drinking less than one alcoholic beverage per day tended to have the least belly fat, while those who drank less often but consumed more on the days that they did, were the most likely to have excess abdominal fat.
As such, cutting back on alcohol could be very beneficial indeed when it comes to your waistline.
A number of fitness experts have commented on how it’s diet which is key when trying to lose belly fat.
In terms of food groups, they advised ensuring that you’re tucking into plenty of protein.
According to a number of observational studies, those who have a high-protein diet will tend to have less belly fat that those who eat a lower-protein diet.
As well as meat and fish, eggs, whey protein and beans are all good sources of protein.
However Vicky Fleetwood, a Rugby World Cup champion and personal trainer, issued a warning about this food group.
Speaking to Express.co.uk, she said that while it is important to ensure it’s present in one’s diet, consuming an excessive amount of protein isn’t likely to be of benefit.
“You want it to be high in protein, but at the same time, you don’t want it to be an excess of protein because there’s only so much that your body can actually use,” she explained.
“The rest, your body will excrete.
“You can get a formula online for what will be perfect for you.”
Weight Loss Tips: Add These Two Ingredients To Your Morning Coffee To Lose Weight – NDTV News
We all know that it is really difficult for a coffee lover to look for any other alternative. They just can’t function without their daily dose of caffeine. Some coffee addicts even go to the extent of pairing or adding their cup of joe with a range of foods, drinks and even desserts. There is no denying the fact that drinking coffee judiciously has been tied to promoting good health for various reasons. In fact, health practitioners emphasise on the health-promoting properties of black coffee when taken regularly, but in moderation. But did you know that coffee, which has always been a favourite drink for many, is also a catalyst in weight loss? Surprising, right? Health experts and nutritionists around the world talk about how black coffee helps in losing weight. According to a recent study, published in the American Journal of Clinical Nutrition, caffeine in coffee helps accelerate weight loss programme. It stimulates the metabolic activity and increases the energy level, which further curbs hunger. That’s the reason people reach for a hot piping cup of coffee when they need an energy boost or lift up their mood.
For weight loss, avoid adding milk and sugar to your coffee as it may reverse the action and encourage weight gain. In fact, add a few healthy ingredients to your black coffee to make it even healthier and flavourful like cocoa powder and flaxseeds. Both these ingredients are known to be good for any weight loss programme. Cocoa is known to boost the body’s metabolism. Many nutritionists and fitness trainers recommend people to add cocoa powder to their protein shakes. While flaxseeds are brimming with fibre, which takes long to breakdown and digest, keeping you full for a longer time. “Flaxseeds are a great source of soluble mucilaginous (gum-like) fibre that … acts as a hunger suppressant,” notes the book, ‘Healing Foods’ by DK Publishing House.
Here’s How You Can Make Weight-Loss-Friendly Morning Coffee At Home:
Things You Need:
- 1 tsp ground coffee powder
- Half tsp cocoa powder
- Half tsp flaxseed (ground)
- Take a coffee mug and add all the ingredients to it along with a cup of warm water.
- Mix them well and drink it every morning to keep up with your weight loss plans.
So, if you are a fitness lover who loves coffee, drink this coffee to avoid bingeing on unwanted calories later in the day. Make sure you do not add any sugar or artificial sweeteners to it. Also, consult your doctor before adding this drink to your daily diet.
(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)
5 tips to lose weight while eating your favourite food, without exercise or diet – Times Now
5 tips to lose weight while eating your favourite food, without exercise or diet & |  Photo Credit: Getty Images
New Delhi: Whenever you think about weight loss, the first thing that comes to your mind is a strict diet and a rigorous workout routine. While a healthy diet and exercise are keys to a happy and healthy life, it may not be extremely necessary to beat yourself to get a lean and toned body. Weight loss is determined by a variety of factors, and a healthy diet and exercise are two of the many. What if we told you, you can lose weight just by tricking your body in certain ways?
If you think losing weight while eating your favourite foods is a far-fetched dream, it may not be completely true. You can lose weight while eating what you want, you just have to trick your body in certain ways. Here are 5 tips to lose weight while still eating your favourite foods and get a flat tummy and toned body.
Hydration is the key to weight loss. If you eat right and exercise but do not keep your body hydrated, it can mess with body functions like metabolism and digestion, and slow down the weight loss process. Drink a lot of water and healthy fluids to speed up your weight loss process and achieve the body you have been aiming for.
Measure your cooking oil
Even the healthiest of oils are high in calories. You could be making the mistake of pouring oil directly into your cooking pan, which would mean more consumption and more calories. The best way to avoid extra calories consumed due to the consumption of cooking oil is to measure your oil with the help of a spoon. Use minimum oil to cook your food and avoid extra calories that can sabotage your weight loss goals.
Pick the right serving
You can trick your body into losing weight by managing the serving size of your snacks, ensuring they are not consumed in meal-size portions. Serve snacks like popcorn in small coffee cups, nuts in shot glasses and similarly. This will ensure that you have your snacks, but have them in controlled portions, so that you neither miss your meals nor consume too much of them as it can also lead to weight gain.
Change your plates and glasses
You are probably wondering what are we even talking about and how can changing your plates and glasses help in weight loss? The answer to your query lies in the fact that portion control is a real thing, and can help in tricking the body into losing weight. Change your dinner plates and use small, salad plates for having meals. Use the bigger dinner plates to have low-calorie, weight loss accelerating salads. Similarly, have water in big glasses, and sugary drinks in small cups, to control your portions.
Eat while the sun shines!
A lot of experts believe, and it is also backed by research, that one should only eat when the sun is up, that is, before sunset and after sunrise. This helps in giving the body enough time to process the food, digest it, and also helps in detoxing. Early dinner or a late breakfast, or both, can help in improving insulin use by the body and also in using stored fat for energy.
Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
- Man revealed how he lost almost three stone and shed belly fat for six pack abs – Express
- Collagen supplement use growing in popularity, improves skin, hair and nails – WXYZ
- CoreLife Walks the Walk with Healthy Eating – QSR magazine
- Dubrow Diet – What To Know About Heather Dubrow's Interval Eating Plan – Women's Health
- CA Permit Sale of Hemp-Derived CBD in Foods & Supplements – The National Law Review
Man revealed how he lost almost three stone and shed belly fat for six pack abs – Express
Collagen supplement use growing in popularity, improves skin, hair and nails – WXYZ
CoreLife Walks the Walk with Healthy Eating – QSR magazine
Dubrow Diet – What To Know About Heather Dubrow's Interval Eating Plan – Women's Health
CA Permit Sale of Hemp-Derived CBD in Foods & Supplements – The National Law Review
What Is The Carnivore Diet? Inside the All-Meat Meal Plan – menshealth.com
Body Transformation6 months ago
Australian fitness star reveals her incredible body transformation – Daily Mail
Diet Plans6 months ago
Best and Worst Foods to Eat on the Ketogenic Diet
Healthy Eating2 months ago
10 'Healthy' Foods That Are Actually Bad For You – Forbes
Weight Loss Tips7 months ago
Eddie Hall weight loss: Ex World's Strongest Man loses FIVE stone in a year – here's how
Body Transformation9 months ago
Glee star Kevin McHale shows off insane body transformation
Weight Loss Tips6 months ago
Deborah Norville opens up about her remarkable 30-pound weight loss journey – ABC News
Weight Loss Tips3 months ago
West Texas Bariatric gives tips on weight loss and how it can change your life – EverythingLubbock.com
Diet Plans4 months ago
Jennifer Lopez Isn't Quitting Her No Carb and Sugar Diet Anytime Soon – The Cheat Sheet