How Can I Start Losing Weight?
First and foremost, if you’re asking this question on how to start losing weight and you’re here—you’re on your way to becoming the best you.
Seeking out information on how losing weight the ‘right’ way equips you with the power to transform your lifestyle, not just your jeans size for a while.
Not knowing how to start losing weight holds a lot of people back from becoming happier. Some people fall for the “lose 40 pounds in one month” gimmicks, others turn to unhealthy means to reach their goals. We already know you’re not that person. You’re here!
Your first goal should always be health, first.
So, without further ado, let’s get you going the healthy way by giving you the tips you need to know to get closer to your finish line.
Should I Join a Gym?
It depends. This answer pops up frequently. Why? Because it is dependent on you. Do you need motivation of being surrounded by other inspirational people reaching their goals to start losing weight? Or do you prefer the privacy of your own home to break a sweat and some records?
Both offer perks, but they are subjective.
Gyms will offer a lot of machines, people to ask for advice, somewhere you can’t just ‘quit’ and walk upstairs. A place where the only distraction is the grunts of others working toward their goals, too.
Home workouts offer privacy and convenience. If you want to workout without worrying if someone is looking at you, you can certainly achieve results within your home.
Working out at home let’s you head straight to your workout area without getting dressed and driving—you’re already at home. If you want to save money or you have children with no gym daycare around—the home is a great place to start.
Resistance bands, second-hand weights and YouTube can get you started. You don’t need machines to get to your goals. But you must be super dedicated to choose this option.
So the answer is based on your preferences and restrictions. Either choice will get you results in losing weight if you are committed.
How Often Should I Work Out?
Again, this depends on you. Not whether you want to or not. It depends on things like your age, health and goals. You should always consult with your physician before starting any exercise program for losing weight.
Generally speaking, healthy humans should get a minimum of two and a half hours per week of moderate aerobic exercise, or a minimum of around one and a half hours per week of vigorous aerobic exercise. You can combine this and integrate at least two days a week of resistance training exercises a week.
It is important to incorporate strength training to start losing weight. As we age, we lose muscle. In turn, we need fewer calories because we have less muscles that need calories as energy–so it’s easier to gain weight. We can help build and retain lean muscle and fights weight gain and other health related issues by strength-training.
Think about it—2.5 hours is not so bad. You could go for a fast-paced heart-rate increasing walk on lunch through the week, or complete circuit training a few days a week to get your aerobic activity in, you’re golden.
You can find great free circuit training videos online and on social media.
Mix in two or more days of resistance training to maintain muscle and you’re on your way to living healthier and losing weight.
Once you get used to it, it becomes a lifestyle—and that should be your goal. There is no end to fitness—it should be part of your life.
The most important thing is to ease in like getting into a hot bath. Don’t go all Usain Bolt and start prepping for a marathon if your feet haven’t hit the pavement in a while. You risk injuring yourself and impeding your ability to get exercise. Get the minimum, add to it every week—even if it’s two minutes per day, and you’ll see results in health, strength and endurance.
How Do I Know What Exercises to Do to Start Losing Weight?
This can be daunting for a newbie who wants to start losing weight—not knowing where to start or fearing using the ‘wrong form’. No worries, first—ask a friend. You may find they have a regimen written down that they prefer. Also, check online, there are a multitude of free workout routines along with illustrations for form.
The best way to feel confident is to be prepared. Write it down, and even if you have to draw stick figures to guide your form—do it. Take it with you. Whether you’re going to the gym or working out at home, having a plan will fuel your motivation and confidence so you can start losing weight and gaining results.
How Much Weight Should I Be Lifting?
Yep, we’re going to say it again. It depends. This is really trial and error. But, before you take a stab at weighted lunges or Arnold presses—go through the motions without weight first. You should be comfortable with form and execute it properly to avoid injury. Once you’re comfortable with the form, start low and work your way up. If you can easily lunge with some five-pounders, try out tens. Go from there. It’s not always about the heaviest weights; losing weight can be done through lower weights and higher reps. While you’re researching exercises, check out the recommended sets and reps for that exercise.
Can I Get a Six Pack From Core Workouts?
No. If you haven’t already heard, abs are made in the kitchen. There is no such thing as ‘spot-reducing’ fat loss or losing weight in one targeted area. If you want to lean out, eat clean. Eat smaller portions. You don’t need a fancy diet plan unless your doctor or health requires one. A diet rich in veggies and protein and less in refined carbs, processed foods and sugar is a great starting point to begin revealing those abs that are hiding under a few layers of fat.
How Many Calories Does it Take to Burn a Pound of Fat?
Ok, brace yourself. The answer is NOT as bad as it sounds. Ready? 3,500 calories equals one pound of fat. So you would need to burn 3,500 calories to burn a pound of fat. But, that’s the deficit total. In order to start losing weight, you must be at a caloric deficit, in other words you must burn more calories than you consume. So you could burn off a pound of fat by creating a 500 calories a day deficit. To do this, you should know how much you’re eating a day, and how much you should be eating a day to obtain the deficit.
How Much Should I Eat a Day?
Again, its dependent on your goals (and doctor recommendations). But, to get a good grip on what to target for a health individual, you’ll want to know your BMR.
BMR is your basal metabolic rate (BMR). This is an equation used to determine the number of calories you should be consuming and targeted caloric burning to lose weight based on your inputs.
To get an accurate reading that includes your age, height and gender visit this site, input your info and you’ll get your daily intake to maintain weight and the recommended revised total to lose weight.
Then, check out our info on macronutrients if you want to get specific about what types of caloric sources you should consume based on your goal. Food is important. You cannot consume 1,500 calories of donuts a day and expect to lose weight.
Should I Eat After My Workout?
There is an anabolic window of opportunity to diminish muscle protein breakdown and capitalize on muscle building and repair after working out. Within 20-30 minutes, drinking a protein drink with quality protein and carbs will help slow muscle protein breakdown and spike insulin. This will also help prevent sugar and carb cravings later, which if you’ve ever had cravings you know they can be a barrier to losing weight!
Should I Take Supplements?
If you’re a healthy adult and are interested in learning more about supplements, read these blogs on pre-workout, intra-workout, and protein powder to understand what ingredients they should contain and how they benefit your body and results. Also, in our collection of blogs, we’ve done research on amino acids, BCAAs and individual ingredients to help you understand what natural amino acids and BCAAs do for your body, health and results.
Get Started on Your Fitness Journey
You have enough information now to get started on losing weight. Whether you hit the gym or get your home prepared for some workouts, you can determine how much exercise and how often you should go, where to find resources on working out and your targeted caloric intake and food sources.
If you’re trying to get rid of some fluff, or ward off winter weight, get a scientifically backed natural supplement that attacks multiple reasons for weight gain, and helps you burn calories, block carbs and burn fat. Get it here.
Start now, otherwise, a year from now you’ll wish you did. There’s no easier way to begin your weight loss journey than simply committing to a lifestyle change. You’re one step closer to your finish line my friend, and we can’t wait to see you cross it.