There’s no replacement for the classics, and counting calories remains the single most effective method for achieving consistent weight loss. Start by working out your base caloric maintenance level – for men that’s somewhere between 2000-3000 calories per day, depending on your body type. If you’re a woman then that number will be smaller, somewhere between 1800-2500 calories. Once you’ve worked out your maintenance calories (the number of calories required to maintain your current weight) you can begin eating at the deficit required for your weight loss needs. A caloric deficit on 500 calories, combined with a regular exercise routine, will on average result in a weight loss rate of one pound per week.
The natural sibling to calorie-counting, regular exercise strengthens the body and improves the cardiovascular system. It also has the added bonus of burning calories, which means you’ll see greater results when exercising at a caloric deficit than if you were just eating less. If you’re going to be exercising alongside your diet, then eating healthily is vital, as you’ll be lethargic and sluggish if your body isn’t getting the nutrition it needs to repair and recover from regular strenuous exercise.
Keeping a Food Diary
A step up from calorie-counting, food diaries allow you to track what you’re eating and the effect that it’s having on your body. The types of food you’re eating will have just as much as an effect on you as the amount – maintain a caloric deficit is useless if your calories are all made up of fizzy drinks and fast food! Food diaries are great for tracking portion sizes as well, as calorie numbers can be a little abstract. If you find that you’re giving yourself portions meant for more than one person, it’s easier to ration yourself accordingly than to leave food on the plate.
As simple as it sounds, water is the body’s best and healthiest resource. Despite inflated figures floating around online, it is true that our bodies are consisted of a lot of water, and we’ve been drinking it for as long as we’ve been around as a species. Replacing sugary drinks and coffee with water and milk goes a long way to helping you lose weight. Water keeps the body running smoothly, helping to keep you energised and active in the long term. Caffeine-rich or sugary drinks may provide a quick energy boost, but the resultant crash will kill your energy-levels and motivation.
Always best used as part of a consistent and regular diet and exercise routine, weight-loss gadgets will give the best results when they’re supplementing your healthy lifestyle rather than dominating it. If you’re strapped for time then using a gadget like those from Modius Health to enhance your exercise regimen on-the-go can prove a useful and cost-effective way to save yourself hours spent at the gym. Despite this, machines are no replacement for a healthy lifestyle, and you’ll get the best results using them while keeping healthy.