Individuals who seek weight loss are not plainly seeking to lose weight but are seeking the
benefits that come along with it. This can include praises from family and friends, looking
more aesthetic, or having a better quality of life. This article will provide you with
astonishing ways to achieve those desires as soon as possible healthily!

Caloric Deficit

First and foremost, weight loss cannot occur without a caloric deficit in place. A caloric
deficit is when the energy input is less than the energy output. Let’s use a water tank as an
example. If 100 liters of water are being imported into the tank with 150 liters of water
being exported out of the tank in a day, will the tank end up with less water after a period of
time? That is how caloric deficit works. We must consume less energy than we use in a day.
This can be done via reduced consumption of food, increase in activity level, or BOTH!
The methods mentioned below are methods that help you achieve reduced consumption of
food or increase in activity level to achieve a caloric deficit!


Drink more water

Water can be really helpful for weight loss. It is calorie-free and helps you burn more calories and may even suppress your appetite if consumed before meals. It is advised to drink 8-12 cups of water per day. This is because that drinking plenty of water is strongly associated with improved weight loss. Staying hydrated can help increase satiety, especially if you drink a cup of water before each meal. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

Eat more protein

One of the biggest things that impedes weight loss is hunger. People are far less likely to stick with a nutrition or diet plan if they experience high levels of hunger. Studies have shown that protein reduces hunger appetite, which is crucial in weight loss. When people think of weight loss, they think of suffering everyday chewing on their plain and bland salad, feeling hungry 24/7. However, that is a formula for disaster. Weight loss require consistent effort with a consistent deficit. Torturing oneself may cause the discipline to fade and the individual is highly likely going to go back to their old habits. Hence, by switching out more protein for carbohydrates, such as adding more steak, chicken, or fish and replacing rice, one can still enjoy the foods they love without compromising satiety!

Set Realistic Fitness Goals

When goals are written and set, the individual is more likely to stay motivated and disciplined to exercising consistently. The main goal of exercise in this scenario is to burn
calories and increase metabolic rate. This includes performing steady-state cardio exercises such as jogging, cycling, or swimming, etc. Some fitness goals can be cardiovascular, such as
being able to jog a certain distance under a certain duration. These goals can also be strength goals such as being able to move a certain weight for more reps, or simply just being able to move HEAVIER weights. One should set milestones and short-term goals instead of a HUGE long-term goal to ensure that the individual is able to experience the small wins or short-term gains, which allows he or she to be more inclined to continue staying consistent.

Hence, with these two methods, you are more well equipped with the knowledge on how to
lose weight. Keep hustling!


Our personal training allows you to meet your lifestyle needs and is flexible to fit into your busy schedule. Feel free to contact us for details.

Glenn Ang

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