How to Lose Weight: The Best Way to Lose Fat and Avoid Fad Diets
Each week I review articles in four categories: fat loss, nutrition, strength training and health and wellness, giving you the Just Go Tips from each article to save you time and help you take action.
JC’s post on how to lose weight is one of the most in depth I’ve seen yet. He covers topics such as weight loss vs. fat loss, supplements, how to lose weight fast, IIFYM and more.
You can go directly to the article by clicking here. My Just Go Tips from the article as well as my thoughts about it can be found below.
Just Go Tips
- Create a caloric deficit. There’s really no way around this. If you want to lose weight, you’ll have to create a caloric deficit. How big of a deficit? That depends on many factors such as body weight, body fat percentage and activity level, but JC suggests starting at 300-500 calories below your maintenance number (Which you can estimate using a calculator like this one).
- Add variety to your diet. The importance of this is not only to ensure you are getting the proper nutrients, but also to keep things interesting so you aren’t stuck with eating chicken and broccoli every day.
- Add some accountability. Why go after losing weight alone? Hiring a coach, finding a workout partner or just having someone consistently check in on you will keep you accountable and help you lose weight.
- Utilize consistent weight training. So many people think losing weight involves doing lots of cardio. While I think cardio has value the most important type of exercise to help you lose weight is weight training. Why? Because muscle reigns supreme when trying to get lean and manage your weight.
Want to see the Just Go Tips from every article review I’ve done? Click here.
First of all, I thought JC’s blog post was great. He covered a lot of topics, but he did a good job with each of them.
I have a few thoughts on it:
- While it’s important that you have some type of structure to your diet and exercise routine as you try to lose weight or accomplish any fitness goal, it’s also important that you allow there to be some flexibility. Remember, you won’t be perfect all of the time, but that is okay. Following sound nutritional principles 70-90% of the time will work.
- Sleep and recovery are VERY important! JC talks about this a little in his article and I think this is too often neglected. Treat your body right with plenty of sleep and you’ll see the rewards.
- JC recommends little to no cardio in an effort to aid in recovery from intense weight training sessions and while I agree that recovery is important I think that performing more cardio isn’t such a bad idea. For beginners especially, adding more cardio into their week will help them exercise more and develop healthy habits. Cardio doesn’t have to mean going for a jog either. It could be playing basketball, going swimming, running treadmill sprints – doing something to get your heart rate up.
What should you do next? Just go!
Choose something you can apply to your life and take action. What have you got to lose?
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