5 ‘No Brainer’ Rules Of Starting A Weight Loss Journey For Beginners – MensXP.com

Posted: July 10, 2017 at 11:46 am

So you have made up your mind, you will now work towards your long pending fat loss goal. Fad diets have failed you and distance running has made you skinny fat. But where do you start, is your question. The answer is here and it’s a no brainer. If you are new to fat loss, think of these as the pillars of the house you are trying to build.

Rule 1- Don’t Consume Sugary Foods/Sugary Drinks

Consumption of sugar in any form gives you nothing but empty calories. Foods that are high in sugar content will give you lots of calories with no feeling of satiety, at all. So even if you are consuming 300 to 400 calories from a single serving, you will still feel hungry. More sugar based food means more calories and more calories means that you will not lose fat. Try to avoid these foods as much as possible.

Rule 2- Increase Your Protein Intake

This has been proven in several scientific studies that people who consume high protein diets burn more fat. Also, a protein rich meal keeps you fuller for longer. If you feel fuller after having a meal, it is less likely that you will consume more calories throughout the day. High protein also helps you maintain muscle mass.

Rule 3- Start Training With Weights (Strength Resistance Training)

When it comes to Fat loss, Resistance training wins the race hands down. Resistance Training not only burns calories for you but also helps your body increase its metabolic rate. When you train your muscles with weights, your muscles experience microscopic tears in the muscle fibers. When you are at rest, your body tries to build these fibers back up. This rebuilding requires calories to be burned.

Rule 4- Don’t Consume Excessive Alcohol

While consuming alcohol in a limited quantity is good for health, excessive consumption has its own problems. Weight loss and excessive alcohol consumption can never go hand in hand. Alcohol also gives you empty calories like sugars do. So as you gulp down a glass of beer or whisky, you are also unnecessarily adding to your calorie intake for the day. What’s even worse is that people who are regular alcohol drinkers have lowered levels of testosterone and growth hormone. Both T and GH (growth hormone) are fat burning (lypolitic) hormones.

Rule 5- Reduce Intake of Refined Carbs

Fat loss works best with a calorie deficit diet. The simplest way to reduce your calories without changing your macros and diet too much is by replacing all your refined carbs with complex carbs. Replace all the white sources of carbs with brown. You will notice the difference in just a few days.

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5 ‘No Brainer’ Rules Of Starting A Weight Loss Journey For Beginners – MensXP.com

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