Yes and no is the answer to that question if you exercise by burning more calories than you are consuming, then yes, you will lose weight. On the other side of the scale, if you exercise and burn fewer calories than you are consuming, you will not lose weight. In this situation, you could actually weight gain.
Everyone is different for some people, it can be effortless to lose weight, and for others, it can be a lot more difficult. Personally speaking, from 30 years of experience, the best way to lose weight is by creating a calorie deficit.
This basically means eating fewer calories than your body is using for energy daily. It is easier to describe but a lot harder to achieve because you really have to count your calories for everything you eat daily.
The best part of counting calories is that you really learn about what food is good for you, what to avoid, and what fats to cut down on, what to cut from your diet completely. This is the best method to use for long term success because let us be honest you want to live a healthy life for a long time, not just a few weeks or months.
Is Creating Calorie Deficit easy
It all comes down to how do you define easy, it can be very straightforward for one individual and totally difficult for another. It certainly is an effective way to help with weight loss and get you feeling great again.
It does require a certain dedication, not impossible, but just like everything in life, consistency is the key. There are so many diets that you can do, but most of them are unsustainable over the long term.
If you really want to put in the work and want the results for the long term, then eating a healthy diet is the only way forward. Most foods have nutrition information to make it easier to count the number of calories you are eating.
Do Diets not work when Trying to Lose Weight
A list of some of the popular choices of diets in 2021
- Keto Diet
- Intermitent Fasting Diet
- Carbs Diet
- Vegan Diet
- Mediterranean Diet
- WeightWatchers Diet
- Flexitarian Diet
- Coffee Diet
Diets certainly do work for some individuals depending on the diet you will be doing. I read a lot of success stories of people losing weight doing certain diets. I would never say that they do not work of course they do.
Do they work for everyone? Certainly not, everyone is different what might work on one individual might certainly not work on you. Diets are great for short term success because as long as you are doing the diet, you will succeed. Let us be honest you do not want short term success you want results that will last for a long time.
The diet industry amongst the health and fitness industry is huge worth Billions every year. Will that ever change very unlikely because you will always get new diets and programs coming out that have worked wonders for certain individuals.
Does Coffee Diet work for Losing Weight
Let us look at this example of a diet, this one encourages you to drink coffee but cut down on other foods to create a calorific deficit. Is this method sustainable over the long term? Certainly not ask yourself how long will you be able to keep drinking coffee and cutting out other foods.
It will certainly work short term and get you some weight loss, but it is not sustainable over the long term, and as soon as you stop doing it, you will gain the weight you have lost. Not just that it is unsustainable but drinking all that caffeine is not good for your health.
How to keep a Record of your Calorie Intake
Before keeping a record , you will have to work out your calorie intake, which you can do by going to the BBC Food website and putting in your details such as age, weight and current fitness levels. Once you know how many calories you need daily, you can note how many calories you are actually eating.
There are a couple of online apps that can help you with measuring your calorie intake. One of the ones that I like is called My Fitness Pal it is a great app. They do a free plan and a paid plan, the paid plan is worth every penny if it helps you lose weight.
Another app is The Food Diary that helps your track your calories they do a 7-day trial, and then it becomes a paid plan. Again, it is worth every penny for the cost of the paid plan because it will help you get results by helping you be accountable for your food intake.
Types of Exercise that can help with Weight Loss
Before you start, you need to have an exercise plan to know what you have to do and measure your progress. Regular physical activity will certainly help with losing weight, but you have to make it a habit and be consistent.
Cardiovascular exercise is one of the best methods to lose extra calories, the exercise bike, treadmill, rowing machine, skiing machine, to list a few these machines are great at burning calories.
If you are not a gym member, you can go running outdoors, buy or borrow a bike from a family or friend who might not use it. You can start by going for a walk every day then as you progress you can start power walking before moving on to running.
You can also use weight machines for strength training at the gym as part of your workout to build some muscle while you are losing weight. I would start with doing a full-body workout as a beginner going to the gym 3-4 times a week.
Again if you do not have a gym membership, you can buy a set of resistance bands great to work the whole body with resistance training. Check out this video showing you how to do a full-body workout using resistance bands by Caroline Girvan, one of my favourite online trainers.
You can also buy a set of dumbbells, barbells to train in the house, but you will need some space. Another great method to help you get fit is Calisthenics, for which you need a very minimal of equipment to start with and then as you progress you can buy equipment or find a local calistheincs park near you.
Do you need a personal trainer to help lose weight
If you can afford a personal trainer, this is a great road to go down because your trainer will design the exercise program for you and also a weight loss plan. Not just exercise plan, but they will hold you accountable not just for your exercise but also your nutrition.
Your personal trainer will measure your progress of how well you are doing with your weight loss achievements. They will ask you to use scales and upload the details to an app or online forms depending on your personal trainer’s method to record your weight loss progress.
Your personal trainer will also hold you accountable for your food intake how many calories you need, how many calories you should consume to create a deficit and how much weight you can reasonably lose on weekly basis.
Please do your research before selecting the personal trainer or online program that will be best suited for your goals? Personal trainers vary from what they specialise in, and I often see people not doing their research and just going with the first person they talk to in the gym or online.
Exercising can increase calory intake
When you are exercising, the body is using up energy. Hence, after exercise, the body wants you to replace that energy, so exercising can make you eat more at times to replenish that energy you lost during exercise.
So if you are relying on eating whatever you like while doing exercise, thinking that you will lose weight or get healthy. Let me tell you that it will not happen nutrition is just as important as exercise.
When you choose to get healthier, you have to start eating healthy protein-rich foods, along with carbohydrates, decrease saturated fat, and replace them with unsaturated fats. While eating healthy and doing exercises is not only going to help you lose weight, it will help you to feel that energy from morning to night, help you feel strong to face any obstacle coming in your way.
Can you Lose Weight Fast
Can you lose weight quickly? Of course, you can lose weight quickly, can it be done overnight? No chance, it can still take anywhere from 6-12 weeks on a strict nutritious diet and plenty of time spent in the gym.
I love this quote “if the mind can believe it, the body can achieve it. If someone tells you that it can be done overnight, a week or 2 weeks, they are talking total crap. It takes a lot of dedication, commitment and hard work, along with a great fitness and nutrition plan. Most of all, it will come down to you as the individual.