The best way to lose weight is to create a caloric deficit and maintain the calorie deficit over time.
Now, let me be clear- a calorie deficit is the ONLY way to lose weight.
Here's where it gets interesting… There are tons of ways to create your caloric deficit.
For your diet (calories you take in) Intermittent fasting, keto diet, carb cycling, low carb, low fat/high protein, the list goes on!
For exercise (calories you burn), any exercise will do.
But- the more intense the exercise, the more calories you'll burn.
So, the good news is that you can use any combination of diet and exercise to lose weight- as long as you're creating your calorie deficit with them.
Why You Need A Calorie Deficit To Lose Weight
A calorie deficit is when you consume fewer calories than your body needs.
This causes your body to use stored energy (fat) to make up the difference. When you create a calorie deficit over time, you lose weight.
Some people choose to go on restrictive diets, cutting out certain types of food or limiting their total calories.
Others prefer more gradual approaches, such as following a plan that encourages healthy eating habits and physical activity.
For many people, the key to losing weight is finding a balance between diet and exercise.
There are endless options when it comes to working out, from traditional cardio routines like running and swimming to strength training programs like CrossFit or weight lifting.
Of course, whether you're following a strict diet or just incorporating a few healthy lifestyle tweaks into your day-to-day routine, it's important to remember that slow and steady does win the race!
We suggest you try some of our exercise programs:
Exercise Programs To Lose Weight
By making small changes over time, you can achieve long-lasting results without feeling overwhelmed by quick fixes or crash diets.
Here are 10 Popular Weight Loss Diets
Intermittent fasting is an eating pattern that alternates between periods of fasting and eating.
It can be used for weight loss, improved insulin sensitivity, or other health purposes.
There are many different ways to do intermittent fasting, but the most common method is to fast for 16 hours and eat for 8 hours.
This can be done every day, or on certain days of the week.
For example, you could fast from dinner on Monday night until breakfast on Tuesday morning, and then eat normally the rest of the week.
Fasting works by reducing your calorie intake and giving your body a chance to burn stored body fat.
When you fast, your body is forced to use stored body fat for energy.
This can lead to weight loss and improved insulin sensitivity.
In addition, fasting has been shown to have other health benefits, such as reduced inflammation, improved brain function, and reduced risk of heart disease.
If you're interested in trying intermittent fasting, talk to your doctor first to make sure it's safe for you.
Then, start with a 16-hour fast once or twice per week and gradually increase the frequency and duration of your fasts as desired.
The keto diet is all about eating fat and cutting carbs.
By drastically reducing your carb intake, your body is forced to burn fat for energy instead of glucose.
This process is known as ketosis, and it can lead to some pretty impressive health benefits.
For example, the keto diet has been shown to lower blood sugar levels, improve mental clarity, and even help to fight certain types of chronic health issues.
Of course, the keto diet isn't for everyone, and it's important to speak with a doctor before making any major changes to your diet.
But if you're looking for a fun and effective way to lose weight, the keto diet just might be right for you!
Carb cycling is a technique that's gaining popularity in the fitness world.
This strategy revolves around strategically alternating the amount of carbohydrates you consume on different days, with the goal of promoting both weight loss and muscle growth.
On low-carb days, for example, you might limit yourself to mostly protein and vegetables while avoiding starchy or sugary foods.
On high-carb days, you might focus more on consuming healthy carbs like whole grains and fruits.
The exact carb percentages will vary depending on your individual needs and goals, but the key idea is that carb cycling involves using strategic changes in diet to manipulate your body's metabolism and ability to build muscle.
At its core, low carb is a diet that is based on reducing or eliminating your intake of carbohydrates.
Carbohydrates are the main source of energy for our bodies, so when you switch to a low-carb diet, your body has to adapt and start using other sources of fuel.
This can result in things like weight loss, improved energy levels, and better control over blood sugar levels.
There are several different ways to approach a low-carb lifestyle.
Some people choose to cut carbs completely out of their diets, while others focus on limiting the foods that are highest in carbs such as bread, pasta, and sugary treats.
Regardless of which approach you take, though, the core principle is the same: adopt a low-carb lifestyle to reap all of the benefits that it has to offer!
Low fat/high protein
Some people swear by low-fat, high-protein diets, while others maintain that low sugar or low carb approaches are the keys to shedding pounds and keeping them off for good.
So how do these different diets actually work, and which one is most effective?
At the heart of any weight loss diet is your body's metabolism, or the rate at which it converts calories from food into energy.
In general, foods that are low in fat and high in protein rev up your metabolism more effectively than other types of foods, helping you to burn more calories throughout the day.
This makes it easier to reach and maintain a healthy weight over time.
Additionally, many high-protein foods are also rich in fiber and other important nutrients like vitamins and minerals.
So not only do they help you to lose weight, but they can also help you to stay healthy as well throughout your weight loss journey.
So if you're looking to shed some pounds and improve your overall health at the same time, a low fat/high protein diet is certainly worth considering.
The Mediterranean diet is often lauded as one of the healthiest diets out there.
And it's no wonder why!
This style of eating emphasizes fresh, whole foods like fruits, vegetables, lean protein, and healthy fats.
It's also low in processed foods, sugar, and red meat.
But perhaps one of the most impressive benefits of the Mediterranean diet is its ability to help with weight loss.
Studies have shown that people who follow this type of diet are more successful in losing weight and keeping it off in the long-term.
So how does it work?
The Mediterranean diet creates a calorie deficit by emphasizing low-calorie, nutrient-dense foods while limiting high-calorie foods.
This encourages your body to start burning stored fat for energy, leading to weight loss.
Plus, the focus on healthy fats and whole grains help to keep you feeling full and satisfied, so you're less likely to overeat.
So if you're looking to lose weight, the Mediterranean diet is a delicious and effective way to do it!
A Flexitarian diet is a type of diet that allows you to eat mostly plant-based foods while still allowing some animal products.
This diet is becoming increasingly popular as people are looking for ways to eat healthier and lose weight.
The Flexitarian diet revolves around the idea of eating mostly plants, but still allowing some meat and other animal products.
This means that you can still enjoy your favorite meals, but you'll be getting most of your nutrients from plants.
Studies have shown that this type of diet can be effective for weight loss, as well as improving overall health.
If you're interested in losing weight and eating healthier, a Flexitarian diet may be right for you.
The Volumetrics diet is an effective weight loss plan that works by helping you to make smart choices about the types of food that you eat.
Unlike some other diets, which focus on calorie counting or restricting certain types of foods, the Volumetrics diet encourages you to incorporate a variety of nutrient-dense foods into your routine.
By choosing foods that are low in calories but high in volume, such as leafy greens, fresh produce, and whole grains, you can easily fill up without taking in too many calories.
Additionally, this diet helps to keep you feeling satisfied for longer periods of time, which can reduce feelings of hunger and cravings.
Overall, if you're looking for an easy and effective way to lose weight, the Volumetrics diet may be just the solution that you need!
If you're interested in Volumetrics, check out our article on portion control.
Weight Watchers is a weight loss program that has been around for over 50 years.
The program is based on the premise that watchers (participants) will lose weight by eating less and exercising more.
There are two main components to the program: food tracking and support.
Watchers track their food intake by recording what they eat in a journal or on an app.
They also attend weekly meetings where they weigh-in and receive support from counselors and other participants.
The program assigns points to foods based on their nutritional value, and watchers aim to stay within their daily point limit.
Exercising also earns watchers extra points that they can use to cheat on their diet.
Weight Watchers has been shown to be effective for weight loss, and many participants continue to use the program even after they reach their goal weight.
The structure and support of the program help people to make lasting changes to their diet and fitness routine.
Jenny Craig is a weight loss program that offers both food and support to its members.
The program provides its members with access to a wide range of healthy food options, as well as resources and support to help them make lifestyle changes.
The food options available through Jenny Craig are designed to help members lose weight in a safe and healthy way.
The program also offers a variety of tools and resources, such as online support groups and one-on-one counseling, to help members stay on track.
In addition, Jenny Craig offers personal trainers and other experts who can provide guidance and motivation.
Overall, Jenny Craig is a comprehensive program that can help people lose weight and keep it off for good.
Weight Loss Success Story of a Client
Mary had always been a little overweight, but when she hit her late thirties, the pounds started to creep on.
She didn't really mind at first, but then she started to notice that her clothes were starting to feel tighter and more constricting.
So she decided to try and lose some weight.
She contacted us for training sessions and had her read our articles about intermittent fasting.
(She felt her personality type would go well with the structure of intermittent fasting).
She did personal training twice a week and did her cardio workouts as we detailed here.
To her surprise, it worked!
Not only did she lose weight, but she also felt more energetic and had better mental clarity.
She continued with the intermittent fasting for a few months, and then gradually started incorporating healthier foods.
(She'd been eating the typical butter coffee and fatty steak quite often).
After a year of healthy eating and regular exercise, Mary had lost over 40 pounds and felt happier and healthier than ever before.
Now, she is committed to maintaining her new weight by continuing to follow an exercise routine and sticking to a healthy diet.
As you can see, creating a calorie deficit is definitely possible- and there are many different ways to do it!
Whether you prefer a gradual approach or something more intensive, the key is finding what works for you.
So whether your goal is weight loss, increased energy levels, or just overall better health, start making small changes today and you'll be on your way to a happier and healthier you.
I hope this information has been helpful for you, and best of luck on your weight loss journey!