How can I speed up weight loss?

TRAINER, OLIVER WHITE

Today we are going to look at something that most people don’t think about when it comes to weight loss. We all think about going on a diet, reducing calories to lose weight and going to the gym to burn off some extra calories. However, these aren't the only things that are important when it comes to weight loss. Simply dieting to lose weight isn’t great for our health. We tend to lose not only fat but also muscle and can also reduce bone density. Going to the gym to lose weight through cardio is an effective way of burning calories however you will be missing out on one off the biggest advantages of going to the gym. That is, to build muscle by using resistance training. Unfortunately, this isn’t always as effective as cardio in helping people to lose weight. Let me explain something which has a massive impact on weight loss, and that is N.E.A.T (Non-exercise Activity Thermogenesis) This is probably the most overlooked factor in losing weight safely an keeping it off. I promise you, if you make these changes and stay consistent it will be life-changing and help fast track your path to success. Remember, exercise usually makes up a very small part of someone’s week. So what is N.E.A.T? simply put it is the energy expended for everything we do that does not include sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about. We are awake for approximately 110 – 115 hours of the week. We can look at this time as a whole to find solutions to our weight loss goals, rather than the few hours a week spent exercising. In a sixty-minute workout, we can burn anywhere from 100–1000 calories ,depending on the activity or the intensity at which we work out. However, this can have its own disadvantages as the more calories burned in a workout will mean the body will need generally more time to recover. But instead, if we work on making small differences each day this can really add up over time. If we want to look at burning 500 extra calories each day, we can consider walking 10,000 steps a day. This is the equivalent of losing one pound each week which is a fantastic add-on to your weekly gym workouts and is DEFINITELY better than simply cutting out 500 calories from your diet each day. So....TRY THESE PRACTICAL STEPS FOR NEAT: · Stand more. Try stand for 5 to 10-minute increments while you complete various daily activities. · Pace the side-lines at your child’s training or matches. · Take the stairs instead of the lift · Take the long way to where you are going so adding more distance travelled · Walk around while talking on the phone. ‍