21 food you should never eat to lose weight, 10 food you should be eating to lose weight, top exercise to lose weight, and the list goes on and on... Currently, what we all are experiencing is not the lack of information on the market, but an overload so much so that we do not know what is right or wrong any more. The basis of weight and fat loss for long term is very simple, and following are the 3 points:
1. Calories In < Calories Out
The LAWS of ENERGY applies, there is no doubting that in order to lose weight, you have to create a calorie deficit. One of the easiest and most efficient way is to simply eat lesser (but please don't starve yourself) through a period of time.
Depending on your goal:
1 kilogram of fats = 7000 calories
So in order to lose 1 kg / week, you have to create deficit of 7000 calories which is 1000 calories / day.
However, not many people can do that, which is why most health organization will recommend between 0.25 - 0.5kg of weight loss per week. Of course, you can also increase your physical activity to create that deficit, either way you are getting healthier through time.
2. Resistance Training
That brings us to the next point of physical activity, there are many choices of physical activity that one can choose to adopt. Why resistance training? Because in the long term it will increase your lean muscle mass as well as your resting metabolism rate, allowing you to burn more calories each day without doing much. There are also many more scientific evidence showing the benefits of resistance training such as increased cardiovascular health, increased in functional strength, decrease in blood pressure and the list goes on.
One common misconception is that resistance training would make you become very muscular. It will not unless you are embarking on an eating competition at the same time. Resistance Training could be simply your own body weight as a start, then an individual could progress to machines, resistance band and free weights. Just remember to do it safety and correctly.
3. Consistency with minor tweaks
Individuals that sees the most result usually display changes in behavior in which they consistently apply, day in day out. Being consistent means you start with something such as eating lesser for dinner, then adjust slowly to change your lunch and dinner.
Alternatively, you may want to overhaul your diet entirely at first, and slowly add food back according to how your body responds. You can't be forcing yourself to gorge down chunks and chunks of plain chicken breast with broccoli daily. Well, unless you are that determine or joining a physique competition etc.
As Dr Eric Helmes mention in his The Muscle and Strength Pyramid Training book; Level 1 is Adherence (commitment to a cause) with a Tri-Factor of it being:
P.S. Please take note that the stated article is for WEIGHT loss and not FAT loss.