6 Weight Loss Tips, Each One Very Practical!
1. Don’t Just Focus on Weight
During the weight loss process, weight is not the only standard for measuring the effectiveness of weight loss; weight composition includes muscle, water, fat, etc.
Sometimes, even if the weight doesn’t drop significantly, a decrease in body fat percentage and an increase in muscle mass can lead to a more toned and sculpted physique. Therefore, we should pay more attention to changes in body measurements, body fat percentage, and other indicators.
2. Ensure Adequate Caloric Intake for Basal Metabolism
The basal metabolic rate is the minimum energy required to maintain normal bodily functions, accounting for about 65%-70% of the total metabolic rate. If caloric intake consistently falls below the basal metabolic rate, the body will enter “energy-saving mode,” which can actually lower the metabolic rate, reducing caloric expenditure and hindering weight loss.
Therefore, during weight loss, we also need to ensure sufficient nutrition and energy intake, meeting the basal metabolic rate, so that the body can function normally and you can lose weight healthily.
3. Don’t Fear the Weight Loss Plateau
The weight loss plateau is a phase that many dieters encounter; it is not the end of weight loss but a form of self-adjustment as the body adapts to the new weight and metabolic levels.
When weight decreases to a certain level, the body will readjust the balance of energy consumption and intake, causing temporary stagnation.
At this critical moment, do not give up halfway. You need to optimize your weight loss plan, increase exercise intensity, change your workout routine and diet, so that your body can break out of its comfort zone. Overcoming the plateau is just a matter of time, and your weight will continue to move toward your ideal goal.
4. Strength Training Can Boost Basal Metabolism
During the weight loss process, strength training is undoubtedly a powerful weapon. Various equipment training like dumbbells and barbells, along with exercises such as pull-ups, bench presses, push-ups, and squats, can effectively stimulate muscle growth and development.
Muscle tissue consumes more energy even at rest compared to fat tissue. As muscle mass gradually increases, the basal metabolic rate will rise accordingly, allowing for continued caloric expenditure even at rest.
Therefore, incorporating regular strength training into your weight loss plan not only helps shape a fit physique but also lays a solid foundation for long-term weight loss effects and overall health.
5. Drinking Plenty of Water Aids Weight Loss
Adequate water intake plays a crucial role in the normal functioning of metabolism. It promotes the function of various body systems, assists digestion and nutrient absorption, and helps eliminate metabolic waste and toxins from the body.
Drinking water can also help reduce appetite to some extent, avoiding the misconception that thirst equates to hunger, which can lead to overeating. Whether before meals or in daily life, developing a habit of drinking plenty of water can help speed up weight loss.
6. Ensuring Sufficient Sleep Aids Weight Loss
When we lack sleep, the hormonal balance in our bodies can be disrupted, causing abnormal secretion of hormones like leptin and ghrelin, which can increase our cravings for high-calorie, high-fat foods while reducing our sense of fullness, leading to potential overeating.
Additionally, inadequate sleep can weaken the body’s metabolic capacity, reducing energy expenditure efficiency.
