Jan 15 2016

Hierarchy Of Fat-Loss Strategies

So it seems everyone want to lose a few pounds this month!  How to best go about this is a hot topic.  Celebs selling DVD’s, a new zumba class at your gym, a new Men’s Health Program.  So I’ve created a hierarchy of importance so that you’ll know how much…

Judit Polgar Deluxe Chess Pieces in Wooden Box

So it seems everyone want to lose a few pounds this month!  How to best go about this is a hot topic.  Celebs selling DVD’s, a new zumba class at your gym, a new Men’s Health Program.  So I’ve created a hierarchy of importance so that you’ll know how much each of the different areas will affect your results

1.  60% – Nutrition.  However you look at it you need to need a deficit to lose weight.  No scientific study is yet to prove otherwise – if you’re overweight, you’re eating too much.  No excuses.  Whether you reduce your calories through carbs, fat or protein it doesn’t matter.  You just need to eat less, you don’t get any fat people in a famine!

This is a tip, it’s not about dieting it’s about generally eating healthy.  Start by reducing the junk you eat, not cutting it out.  So if you eat a large whole pizza on Saturday with six pints with your mates, cut this to a medium pizza and three.  This way you can still socialise with your friends and lose weight.  Losing weight is a slow process, it can take months even years to achieve a healthy weight.  Studies show the slower you lose weight, the more likely you are to keep it off.

Sports-Nutrition

2.  18% – Resistance training.  Weight training won’t make you lose fat straight away, you need to grow muscle first (which is a slow process).  More muscle + higher metabolism = burning more calories at rest.

Tip: If you’ve avoided the weights area, get a coach or go with a friend who has one – if you don’t choose one of these methods you’ll probably get injured.  If you fear putting on too much muscle (not that that is possible for a desk worker), maybe you should be concerned about putting on too much fat?

3.  12% – Moving More.  This is something we’re hot on at Salecca.  Training twice per week is not enough to undo dietary slips and the fact we are all simply sitting too much.  When we sit, our basal metabolic rate (calories burnt at rest), drops three fold.  Stand and walk around, this effect is then reversed.  The difference between calories expended slobbing around at the weekend vs an active day during the week can be higher than 1000 –  and most of us are looser on our diet on these days!  This can easily reverse the deficit you achieved in the week, even make it a surplus.

Tip: move more.  Don’t rush for a seat on the tube in the morning, go for a walk in your lunch break, move around the office when on the phone to customers.  Outside the work week look into active pursuits you can take part-in, rather than watching sport on the TV, participate!  All these methods will increase your activity levels and daily calorie burn.

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4.  7% – Cardio.  This is a tried and trusted way to lose weight, but look a the bodies of the people who only employ this method, is it any more attractive or healthy than being overweight?  Using cardio to lose weight is robbing Peter to pay Paul.  Yes you can achieve a calorie burn, but to get any significant loss you need to perform hours at a time.  This inevitably causes muscle wastage, which reduces your metabolic rate.  Yes you’ll lose a few pounds (not necessarily fat), but you’ll always be struggling to lose weight – like a guy running up a slowly accelerating travelator.

Tip: use cardio to keep your heart healthy and build a baseline level of fitness.  You don’t need to be able to run a mile – Usain Bolt refuses to run farther than 200m, and he’s doing ok!

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5.  3% – Supplements.  If you believe buying raspberry ketones, or detox tea is going to make a difference to how you look – you’re mistaken.  Most weight loss supplements aren’t scientifically proven, and those that are, are illegal! (Lance armstrong wasn’t stacking up on Holland And Barrett fat burners 😉

Tip: Weight-loss supplements are snake-oil.  However many health supplements like fish oil can make you healthier, accelerating the results you are already getting.

Start from the top down, once you’ve mastered one, add another, then another.  You should see marked improvements as you work your way down the list.  Don’t just stick with one!

Author

Salman