How to Lose Weight – 4 Things You Need to Know
Want to lose weight with sports? Then you need to know these 4 things. To lose weight with sports is not as simple as you might think. Here the best way to lose weight fast.
Weight loss with sports – it’s not what you think
Many people believe you can lose weight fast by doing sports a lot. And while sports are definitely a part of weight loss, they are not the most strategic approach.
Attempting to lose weight primarily through sports is exhausting and you will not win. Healthy weight loss is 80% nutrition and 20% movement. If you try to turn this around, you will know two things:
1) You walk around for a couple of weeks with so much muscle ache that you can barely come down the stairs.
2) You get so exhausted that you quickly fall back into your old life patterns.
And then you’re back to the start. But how can it be? Why is losing weight with doing sports not what you think?
#1. Weight loss with doing sports is not easy
Look, we all know the day is coming. We eat healthy, exercise a lot and do our best to lose weight. But there is that moment when you’re unable to control yourself.
Your favorite food catches your eye. It ends up in your basket. It ends up in your bag. It ends up next to your laptop. And after all that, it ends up in your stomach.
And that’s not nothing. Because that delicious chocolate with caramel bar contains 965 calories. You eat it in half an hour and you have added almost 1,000 calories to your diet. Any idea how long you need to excercise for this?
Exactly: VERY LONG. And very intensive.
What you (not) eat is more important than the calories you burn. Because in a few minutes you can undo your entire workout with the wrong choice. And then it costs you a lot of time and energy to neutralize that wrong choice.
Losing weight with sports can work (you’re burning energy), but it’s not the most efficient way. If weight loss is your goal, it is better to focus on eating fewer calories. Complete with some daily movement.
#2. The more you do sports, the more hungry you get
Doing sports makes us hungry. We do not always perceive this, but research shows that it does work like this. This works in two ways:
– 1. You create an energy shortage by doing sports hard and long. Logical, because this is why you do it. You burn energy so you lose weight. But in practice it turns out that your body simply compensates this with more hunger, which means you just eat more or eat more often.
And as we discussed above: The advantage of doing sports is soon spoiled. Eat one sandwich with peanut butter and you’ve already made your work-out ineffective.
– 2. It also works psychologically. Because if you know that you have burned 800 calories today, you’ll be able to easily justify having that extra beer. You tell yourself you earned it, after all. Like that dish or that bag of chips. And before you know it, you eat even more calories than you lost.
If you want to lose weight with sports, you need to develop a nutrition schedule that accurately determines how many calories come in, how much you burn and how much you want to lose each day.
That’s hard. Because the more regular your sports become, the stronger the forces above become and the more tempting it is to deviate from your schedule.
And even if it succeeds, there is still a chance that you will deviate after exercising. If you have had a good workout in the morning, chances are you are less active for the rest of the day. You might choose the escalator instead of the stairs, you spend the night on the couch instead of going upstairs or take the car instead of the bike.
Sports are healthy. But losing weight with sports is usually the wrong tool for the wrong purpose. Focus on nutrition, and complete it with movement – not the other way around.
#3. Sports do not always help you lose weight
This is a good point. If you are doing sports, you probably build more muscle tissue. That’s nice and desirable. But muscle tissue weighs more than fat tissue per unit.
So while you can make good progress, you can get discouraged when you’re on the scale and see that you’re not losing weight or that you’re even gaining weight.
A good way to avoid disappointment is to monitor your fat percentage and measure your abdomen. Your weight tells only one side of the story.
#4. Use sports wisely and strategically
If you want to lose weight with sports, here are some strategic tips that will help you to experience more benefits and fewer disadvantages. Sports are healthy and can help you absolutely become slimmer, when you use them in a smart way.
- Do not overdo your excercises. Focus your attention on improving your nutrition and add physical exercise. Remember: in two bites you can undo your half hour of excercises. Take note of what you put in your mouth, then you’re already 80% on your way.
- Make a minimum of half an hour of exercise every day.
- Shift your attention to short, intense strength training. You do not have to spend hours for good results. Strength training makes your body tighter and muscle tissue consumes more energy, even if you do nothing. You’ll probably eat that energy back. But it’s nice that you can eat more without gaining weight. And that makes your life a lot easier, even if you want to lose weight.
- Take time to recover after intense workouts. Did you run for 10 kilometers yesterday? Then do a little less today.
- Did you make a mistake in your eating pattern? By doing sports you can ‘fix’ your mistakes or limit the damage. That’s a nice option to have when you’re losing weight.
- Choose one or more sports which you like and enjoy. For example: sports football, tennis, jogging etc. But do it safe! If you only do sports to lose weight, you will soon lose interest. Just like when you only work for money. Try to hit multiple flies in one shot with the sports you do. Think of fun, relaxation, outdoor air, social contacts, etc.
Weight loss with sports works best if you use sports as an addition to your custom eating pattern. Simple and logical. Do not be fooled, and leave behind those donuts.