3 Weight Loss Tips EVERYONE Needs to Know


A weight loss endeavor can be tricky with
all the information out there. Especially with the differing information
contingent on your fitness level, gender, lifestyle, and everything in between. But there are a handful of fundamentals that,
regardless of one’s background, should be addressed. In this video, we’re gonna look at THREE
fundamental weight loss tips that EVERYONE can, and should, apply to their weight loss
goals. Number One, Lift Weights AND Do Cardio
Weight training and cardio are often prescribed for different goals. Cardio tends to be the one prescribed most
for losing weight. The truth is, a combination of BOTH might
be the best answer. One study in 2012 found that resistance and
aerobic training combined was able to increase fat loss more so than aerobic cardio alone. The combination also resulted in a gain of
lean mass, such as muscle, while cardio alone resulted in a loss. This is especially true for beginners. Muscle’s higher metabolic cost also means
more calories burned. The significance of it, however, is still
up for debate, but it’s still better than holding more fat anyway. If you do choose to do both, do them on separate
days so they don’t affect the performance of each other. But if you have to do them within the same
workout, then you should lift weights first and then cardio as there is less carry over
fatigue. You can check out my video on the topic here
if you want more details. Number Two: choose a diet you can stick to. Seems easy and logical enough. But it’s much more difficult and confusing
when you’re not sure where to start. Intuition tends to lead us to follow the advice
of others. Especially those that already have the results
you want. However, what might work for them doesn’t
mean it will work for you. It really boils down to one factor: adherence. A 2014 meta-analysis looked at 48 studies
that followed numerous popular diets lasting 3 months or longer. The first thing they found was that having
ANY type of diet is better than none at all. A structured approach should certainly beat
out just winging it. They also found that restrictive low-carb
OR low-FAT diets were associated with the greatest weight loss but not significant different
to every other calorie-reduced diet as long as the diets… were maintained. That led to them conclude that their findings
“support the practice of recommending any diet” that the individual “will adhere
to in order to lose weight.” In practice, this means testing out different
plans that suits your preferences. That could be keto, high-carb, or even intermittent
fasting or anything else. Adherence and calorie reduction are the biggest
factors. Fortunately, if you follow the first tip of
lifting weights and cardio, then you should be burning a solid number of calories, thus,
have some buffer room for a larger food calorie intake. And before we get to the third tip, a quick
shout-out to my merch store. If you’re enjoying these videos and wanna
support and rock the PictureFit brand, come take a look at all the cool apparel selections
I have up on Teespring. Also, for a limited time, use the link in
the description to get 15% off your purchase! And Number Three, to no surprise to my regular
viewers… GET YOUR PROTEIN! Although the previous meta-analysis did not
focus on protein intake, I wouldn’t be surprised if protein was high or remained largely unchanged
in the diets considering much of the focus was on carbs and fats. Regardless, the benefit of protein during
weight loss has been well-documented. Two benefits being protein’s increased effects
of satiation, making you feel full quicker, and satiety, making you feel full longer compared
to the other two macronutrients carbs and fat. Such an effect will translate to fewer calories
consumed per meal and longer periods before eating again, two nuanced problems commonly
haunting weight loss endeavors. One study even found that increasing protein
intake from 15% to 30% of total macronutrient intake was able to spontaneously reduce calorie
intake by 441 calories. And then there’s also thermic effect. In short, protein requires more energy for
your digestive tract to process. For every 100 calories of protein consumed,
about 35 calories are used to process it. Carbs and fats, conversely, take a meager
5 to 15 calories. And of course, proteins direct connection
to muscle growth and preservation. A common misunderstanding is that when you
lose weight, you’re only losing water and fat. In reality, you’re also losing muscle mass. Having more protein not only attenuates this
issue, it can also lead to an increase in lean mass when paired with lifting weights. Again, especially true for beginners that
benefit from something known as newbie gains. To me, it’s a no-brainer to eat more protein
when trying to lose weight. As far as how much, 1 gram of protein per
pound is a good starting point but some studies do show a benefit to more. To get a better understanding on the matter,
feel free to check out any of my protein videos. (add warning for kidney problems)
Or, frankly, check out any of my other videos if you simply want more good ol fitness information. Share some tips you might have that can benefit
everyone in the comments below. Again, feel free to check out my merch store
to get some dope PictureFit apparel and, for a limited time, use the first link in the
description to get 15% off your order. As always, THANK You for watching and… yes,
GET YOUR PROTEIN!

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