7 Basic Rules For Losing Weight

If you are one of the many people who are looking to lose weight, sorting through all the information regarding how to effectively shed off your excess kilos can be quite challenging. There are so many different types of fad diets to choose from, and fans of them swear they are the most effective ways to lose weight.


How To Properly Lose Weight

This article will explore some basic rules you should be aware of if you are interested in losing weight. Stick to them, and you will have your dream body in no time.


1) Ignore the fads

Leandro issa standing topless

Center your weight loss program around martial arts to burn fat and build muscle.

Fad diets can be fun, but their long-term effectiveness is quite limited. It is because weight loss goes past simply shedding off some fat, you also have to keep the fat off to maintain your new, leaner physique. Some fad diets can help you lose some weight, but you will probably gain it all back in a few months.

Being physically fit is a lifestyle choice. It’s not something you can do for a few months and forget all about.


2) Learn the weight loss equation

Amir khan standing in front of a lake

Losing weight requires sticking to a process and being disciplined.

You might not want to hear it, but losing weight is actually quite simple. There’s a simple formula for weight loss; consistently consume fewer calories than you burn each day, and your body will be forced to tap into your fat reserves, leading to weight loss. Conversely, if you consume more calories than your body burns each day, the excess calories are stored as fat.


3) Avoid diets that feel like punishment

Hiroki Akimoto training boxing at the gym

Whether it’s training Muay Thai, boxing, BJJ, or lifting weights, your exercise routine should be something you look forward to.

One of the biggest reasons why people fail to reach their weight loss goals is because of a poorly constructed diet. People get misinformation on the topic that leads them to thinking dieting should be tough.

In reality, the less satisfying your diet is; the more likely you are to lose your motivation and go back to your regular eating habits.

A diet should never feel like punishment. You should be full and content after each meal, not hungry and wishing you had more to eat. The key is eating low-carb foods; that way, you can stuff your tummy until it is full without consuming that many calories. You can also take advantage of negative calorie foods like celery. Your body uses more energy to digest such foods than it gets from them.

Many nutritionists also recommend having a cheat day each week. A caloric surplus once a week does not have any impact on your weight loss. Make sure you select the day you have to deal with the most temptation to stray from your diet. That way, you can actually have fun while sticking to your diet.

Limit your intake of foods with a high glycemic load like starches, sugars, and grains. These foods can lead to a spike in insulin and blood sugar. Instead, balance your diets out with vegetables, fruits, and fats.


4) Exercise often

A man kicks a heavy bag at the gym

If you find an exercise that is fun, it will be easy to stick to in the long run.

As important as dieting is when it comes to weight loss, it is only half of the equation. Exercising regularly is the other half. Exercise is great for your body, and it forces it to burn a lot more calories than it would in a resting state. Exercising also gives you a metabolism boost, so your body continues to burn more calories long after you are done with your workout.

The key to getting the most out of exercising is by doing it consistently. Look for activities that you enjoy that make you work up a great sweat. You are more likely to stick to such workouts since you look forward to them. Avoid fitness routines that are monotonous and feel like a chore.

Group activities like martial arts classes are great for people looking to lose weight. It’s interesting, engaging, and it never gets old. Find something like that and stick to it. Martial arts like Muay Thai and BJJ also give you a significant calorie burn. Studies indicate a person training Muay Thai can burn up to 1,000 calories for each hour spent training. When you burn that many calories regularly, losing weight becomes a whole lot easier.


5) Don’t be obsessed with your weight

Amir Khan standing in front of a mountain

Make exercising and eating healthily a part of your lifestyle.

Being fit and healthy is a lot more than weighing less than a certain number. Our weights are continually fluctuating, and each person’s body is unique. Some people gain weight when they start fitness programs, yet their bodies are noticeably leaner, and their cardiovascular endurance improves.

Focus less on what you weigh, and more on your diet and fitness routine. Stick to it long enough, and you’ll look like a completely different person when you look into the mirror.


6) Set milestones you can reach

A group of Muay Thai students posing for a group photo

It’s hard to beat the fun you can have in a Muay Thai class.

It’s nice to know that all your hard work is paying off, so set small milestones you will be able to reach. It can be simple things like going an entire week sticking to your diet or fitting into your favorite pair of jeans that have become a little too tight.

Make a note whenever you reach one of your milestones and reward yourself. Setting goals gives you the motivation to reach your weight loss goals.


7) Get lots of rest

A person meditating

Find the right balance between exercise and rest.

Many of us think getting 6-8 hours of sleep each night is optional, but it isn’t. Your body repairs itself from your workouts during sleep, and feeling unrested makes you less likely to stick to your workout routine or diet. Our sugar cravings go up when we are tired as we look for a “pick me up”.

It might not seem like it at first, but getting adequate amounts of sleep is one of the basic rules you need to stick to if you are serious about losing weight.


Losing weight is more straightforward than most of us will like to admit. Control your food intake so that you do not have a caloric surplus, and exercise to burn calories and increase your metabolism. Do these simple things, and you will meet whatever weight loss goals you set for yourself.

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