What does it really matter if you want to lose fat and build muscle? An expert explains which things are essential when losing weight – and how to easily keep them.
Fitness coach Carter Good has over 400,000 followers on Instagram – and with good reason: The American has lost over 60 kilos with a change in his lifestyle.
He now passes on his knowledge of the right nutritional strategy and effective workouts to his community. Experts have revealed what eight things it takes to successfully lose weight.
1st calorie deficit
Find out how many calories you need and consume in one day – a calorie calculator will help.
Once you have a better understanding of your own needs, you can best focus on a deficit of 500 calories less per day.
With this deficit you could lose about half a kilo per week, says dietician Jim White against ‘Popsugar’. However, it may take a few weeks to find the ideal calorie deficit from this starting point.
It is therefore advisable to monitor the calorie intake for two to three weeks. If you do not see any effect, you can reduce your calorie intake by another five percent.
2. Whole foods
If you want to lose weight, you should pay attention to whole foods according to Carter Good. It’s best to choose foods that are made with just one ingredient. To automatically reduce refined carbohydrates and sugars.
It takes about 1.6 to 3.6 grams of protein per kilo of body weight. The exact value depends on how active you are. For the weight loss coach, the protein supply is essential to build muscle and thereby lose fat.
4. Strength training
Workouts are essential for anyone who is supposed to lose weight. In addition to cardio, weight training also stimulates the burning of fat, but unfortunately is still a deterrent for many women.
However, weight lifting is by no means recommended only for men: “Women should, if possible, do it four times a week,” said fitness trainer Jillian Michaels.
“Train each muscle twice a week with two rest days between training days,” recommends the expert.
5. Daily exercise
Apart from workouts, any type of exercise is relevant to success in losing weight. Anyone who manages to cover 10,000 steps a day is well on the way.
Picture gallery: 10 tips for more exercise in everyday life
6. Stamina instead of perfection
Carter also emphasizes how important it is to stay on the ball. Calorie intake and training should not be forgotten, just because a little success has already set in.
Who wants to lose weight in the long term, actually needs a good dose of discipline.
Without taking the time, every attempt to lose weight is doomed to failure.
Training, exercise, food preparation – first of all that sounds like a busy schedule for a busy schedule. But investing the necessary time can be worthwhile.
After a while, you are also so experienced that you do not get into leisure stress.
They did not increase overnight, so do not expect your body to change overnight. You need patience until you arrive at your desired weight.
Fast weight loss is not everything
The most important thing is to choose a weight loss plan that fits your lifestyle and individual needs – and makes you happy yourself.
“How you lose weight is more important than how fast you lose it,” writes Carter, “If you know that, then your goal must be to develop a plan that will enable you to eat well and exercise regularly. “