Weight Loss Tips

by Jan 11, 2021Weight Loss

Weight Loss Tips

Everyone wants a tip today. A tip can be useful information that can help unlock something important. Or a tip can be seen as no value discarded and not used. The following weight loss tips are helpful and, if followed, will aid in your weight loss journey to become a fitter and healthier person. Again, a tip is what you do with it and how you benefit from taking the information and putting it into practice. 

Number One: Intermittent Fasting

Oh no, not another intermittent fasting blog or article! It can’t believe it, I’ve heard all of this, and still, I don’t understand it? Here’s the real story, intermittent fasting is not a diet or a fad. It is a simple lifestyle that has been around for millions of years. Think of this, humankind for millions of years, or more precisely, approximately 99.9% of human existence, have eaten one meal a day or less. This is a simple fact of human evolution. Reasons for only eating one meal a day for millions of years are that we were hunter-gatherers and could only consume what they yielded from that day. There is no form of storage; therefore, whatever was collected had to be consumed right then. Our caveman ancestors did not jump in the car and go to McDonald’s to get breakfast because there were no cars, no McDonald’s, and most of all, no refrigeration to store food. This forced humans to collect food for the day and consume it before it went bad.

So why does all this matter? Because through evolution, our bodies have developed to consume one meal a day. There is a magic trigger inside all of us that stores a little food away when consumed so that the body has some fuel to operate on if there is a time when no food is present. This trigger it’s called insulin. Most people think of insulin and blood sugar levels, which is a function of insulin. However, there is also a function of insulin to store food away for a rainy day. When we as humans consume food, insulin is produced to maintain blood sugar levels and store some food away. Therefore, when insulin is present, the body is in fat retention mode. Eating three meals a day and snacks keeps the body at a high insulin level, keeping the body in fat retention mode. This is one reason that the obesity rate is approaching 50% in the United States. Most people consume food throughout the day and never let their bodies go into fat-burning mode. 

Knowing this information makes it simple to see that putting your body into fat-burning mode will allow you to lose weight. This is done by keeping insulin levels low. So how do you keep insulin levels low? Intermittent fasting! Going extended periods without eating will drop your insulin levels and put your body into fat-burning mode. There are many intermittent fasting forms, such as the 8/16, which is when you eat in an 8-hour window and not eat in a 16-hour window. By going 16 hours without consuming food, your body will be in fat-burning mode. There are many variations of this, such as the 4/20, which is sometimes called the warrior. This is a 4-hour eating window with 20 hours of not eating. There are variations for beginners, such as the 12/12 or the 10/14, and so on. 

There are other variations such as intermittent fasting one day off the next, so there is no shortage of options to meet anyone’s lifestyle or availability to eat. Just find one that fits your hectic lifestyle and serves your needs in the weight-loss category. 

Number Two: Exercise 

Yes, the dreaded word exercise comes into play with weight loss. Everyone knows that exercise is an essential part of your life. This again is evolutionary as for many years, humans were always on-the-go hunting food or collecting food. Also, it is not until recent times that we have become more sedentary due to our lifestyles. Sitting behind computers, watching TV, staring at devices for hours and hours, and other technologies have reduced the need for human labor.

So what is exercise? And why do I have to do this? And do I have to join a gym or become a runner or a biker? Exercise is movement of the body! There is no right or wrong; there is no one-size-fits-all, and there is no one magic potion. However, there is a straightforward fact that must come into play when we were talking about exercise. Heart rate! When it comes to exercise, the goal is to get the heart rate to an optimal level. So what is the optimal level? It is a simple equation, which is 220 minus your age. For example, I am a 50-year-old my optimal heart rate is 220 – 50, which is 180 beats per minute. By achieving this level for 45 minutes, or longer if possible, exercise is genuinely being performed. Again, any form of exercise is good for the body, but the goal is to achieve an optimal heart rate level to produce the most significant benefits for your body. 

Exercise is needed to produce a calorie deficit. This is more calories consumed per day than taken in per day. Physical activity is key to generating more calories consumed by causing the body to reach into the fuel tank and get more calories to use.  

Bonus, knowing that intermittent fasting lowers your insulin levels and exercise is a crucial component for weight loss to burn calories. The best time to exercise is late in you’re fast. If, for example, you are on the 8/16 plan, the ideal time to exercise would be in hours 14 or 15 in the fast. At this time, insulin levels are their lowest, and most of the previous fuel supply, glycogens, have been consumed. So at this time, when you exercise, the body will be tapping into the fat reserves for fuel to power the body. This is a double whammy effect. 

Number Three: Know How Many Calories To Consume

The average person does not know the number of calories they should consume in a day to maintain or lose weight. There are many different indicators out there, like the government’s issue of 2,000 calories per day. They’re also many sophisticated apps and websites where you can plug in several different variables to develop the daily calories to consume. 

You keep everything very simple and straightforward here is a little calculation you can do to determine an estimated baseline of calories to consume. It is 13, 14, 15. So what does this mean? It is as simple as taking the number 13, representing the number of calories for a person with an inactive lifestyle, and multiplying this by their body weight. Take 14 calories times the bodyweight for a mildly active person. 15 calories times the bodyweight for an active person.  

This may look something like this 175 lbs * 14 (mildly active) = 2,450 calories per day. Is this number exact, no. is this number hard to calculate? No. This is a baseline indicator of the approximate calories to consume to maintain weight. Anything less than this is more than likely going to result in weight loss. The truth goes for the opposite and that anything more than this may result in weight gain. This is a simple calculation that can be used just by knowing your body weight, activity level, and a calculator.  

The fewer calories taken in per day requires less consumption of calories to maintain weight. By reducing calories and increase consumption promotes body fat loss. This is a two-sided equation calorie intake or calorie consumption. One side or the other has to be adjusted to achieve weight loss. Calorie counting is not the idea, but knowing the approximate amount is.   

Portion control is key for long term benefits of any weight loss program. Food intake has to be monitored for successful weight loss because too many calories will cause weight increase. Using the calculations you now have effective ways for successful weight management and achieve your goal weight. Healthy eating is another consideration as the quality of the calories also counts. Lean protein, healthy fats, and whole grains are much better for you than junk food with the same number of calories. So set a quality meal plan that meets your caloric intake needs and watch the steady weight loss process take place. It may be a little more difficult to eat healthy food, watch portion sizes and make lifestyle changes like regular physical activity but in the end, the benefits outweigh the effort and the best way to avoid future medical conditions and have a more fulfilling lifestyle.  

Conclusion

Notice there was no high-tech, sophisticated, new technology methodologies presented in this article. This is because our bodies have been put on a trajectory from the evolution we have endured. In a nutshell, this is getting back to basics, which is really what weight loss is all about. The body has evolved over millions of years and therefore does not need nor will it work with all this high-tech, fad, anything else you can think of methodologies to lose weight. Just keep it simple. 

It comes down to three basic principles. Intermittent fasting to reduce insulin levels and allow the body to go into fat-burning mode. Exercise, preferably at an optimal level, consuming a high number of calories, which promotes fat loss. And last of all, knowing the number of calories, or approximate amount, to take in to maintain or lose weight. If the first two goals of intermittent fasting and exercise are achieved, but the individual takes in a thousand plus calories more when they should, this process will not work. It is a pretty simple model that requires some simple balance between the three. 

Bottom line, exercise habits trump a sedentary lifestyle, healthy weight loss is attainable from a healthy diet, social support, and knowing if you should consume less food and achieve great health benefits.

Try these three simple tips and watch the results. There is no cost involved, no equipment to buy, no subscriptions, or anything else that requires a cash outlay. This is simple knowledge and willpower, which is how humankind has evolved to where they are today. 

If you don’t have time to take care of your health, YOU WILL make time to take care of your illness!  What side of the equation do you want to be on?

Hello, my name is David Zaepfel. I blog about things that matter to you and try to break them down into simple and easy terms so that you can understand what is really going on.  I am a firm believer that simple is the best way to go.  Don’t overly complicate things as life is complicated enough without being bombarded with over the head talk.  Keep it simple!  Let me know what you think.

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