At REBEL we want to try and simplify information about health & fitness to make it easy to understand and apply to everyday life. One of the most common questions we see getting asked is how to lose fat or lose weight. So, here’s a list of 5 things we think you should know about losing weight that most health experts can agree on (note that it’s rare for all health experts to agree on everything!):
The key to being successful when it comes to living a healthy lifestyle or developing any habit is consistency and making it sustainable. What does this really mean? Well, it means developing healthy habits that you know you’ll be able to follow for a lifetime, not a few days or weeks. For example if you really love chocolate or chips then trying to stay away from it altogether can easily result in eventually bingeing or going all out which can hinder your overall progress. Learning to develop a healthy relationship with some of your favorite foods in moderation can be powerful. Our Registered Nutritionist & Dietitian Jo Sebastian, explains in her video on the REBEL App here, that there are no such things as ‘Good’ or ‘Bad’ foods but that it’s learning to consume in moderation which is the key to sustainable success.
If you make a simple google search for ‘How many diets are there?’ you’ll find at least 50+ diets with a long list of names. From low carbohydrate diets such as the ‘Ketogenic’ or ‘Keto’ diet which has seen a surge in popularity recently to ‘Intermittent Fasting’ to even food specific diets like the ‘Cabbage Soup Diet’ it can be overwhelming to say the least. We want to break it down for you in a way that most health experts would agree on. First of all, everyone is different, so trying what works for you is most important rather than following a diet even if it’s not giving you the necessary energy or function that you need. In general a balanced diet of unprocessed foods should be suitable for most people. A balanced plate of food contains a mix of unprocessed carbohydrates, protein, healthy fats and some fruit or vegetables. If you have a specific goal to gain or lose weight then tracking and controlling your calorie (energy) intake will help you. If you want to lose weight, consumer less calories than you burn. Simple. You can learn more about the different types of diets out here in this video from our Nutritionist Jo here.
Although exercise is not essential for weight loss it can definitely help. Especially if you’re trying to achieve a calorie deficit (where basically you are burning more energy than you are consuming). There are a few factors we think are important to consider when it comes to exercise. Firstly it can make you feel great! Exercise has been proven to improve mood and confidence due to the endorphins, dopamine, adrenaline (basically chemicals released in the body which make you feel good). When these chemicals are released you’re more likely to make the ‘right’ food decisions! Secondly, exercising to build or tone muscle can be a great way to lose weight. Although at first this might sound counterintuitive this is because the more muscle you have in your body the more energy will use even if you’re just sat at home doing nothing. If you do want to tone up your body or build some muscle you can check out a great video to start you off from Coach Tinoy here. Lastly ‘Cardio’ exercise is commonly mentioned as the best way to lose fat, this can be true, as long as you follow a balanced diet at the same time. HIIT workouts are a great form of exercise to burn calories, as they keep your heart rate high for an extended period of time also improving your overall fitness. Check out this HIIT workout to the beat from Hans Braga here.
You can achieve anything if you have a strong enough why. Whether the reason is to do it for yourself, to get back to a previous body shape or just be generally happier this is very personal for everyone. When it comes to following your habits, having a strong reason ‘why’ can help you even if things get difficult, from getting that workout done or saying no to the pack of chips you really want to eat.
This might not be the first thing you think of when it comes to losing weight, but never underestimate the value of a good night’s sleep! If you have a good night’s sleep you’re more likely to feel motivated to exercise, to make the right food choices and overall have a clearer mental focus and headspace. In general when you’re following an exercise routine make sure that your body is recovered to ensure you don’t get injured, you might be surprised where else you see the benefits. If you have trouble getting to sleep you can check out a sleep meditation here.
As a final note, remember that the weight on the scales isn’t necessarily the most important thing in the long run, especially if you are regularly exercising and feel full of energy. It’s about how you feel about your own body and being happy in your own skin that matters the most, that’s where we’re here to help.