Follow These 7 Steps To Lose Weight

With all the information out there on weight loss, it’s tough to decide what to believe. But for those of us who would do anything to lose those last few pounds, we’d be willing to believe anything. This forces us to become victims of unnecessary (painful) and extreme dieting, and in some cases, causes, even more, weight gain.

Luckily for you, we’ve done all the work. We’ve scoured countless studies and found the simplest, and most straightforward solutions for weight loss.

Without further ado, here are The 7 Commandments Of Weight Loss:


1) Thou shalt consume fewer calories than you burn

If you want to lose weight, the first step is relatively plain and simple: Eat fewer calories that you burn. Although different types of foods and calories have different overall effects, almost any study you read on weight loss is based on this fact. Sticking to this rule of thumb is the best way to start. As simple as it may sound, it could get complicated if you don’t know how to count calories properly.

Looking for some activities to burn those calories, check out the 6 Highest Calorie Burning Activities Ever (Melt That Fat Away!)


2) Thou shalt use whey protein to avoid binge eating

Not only does it help you recover from training, but whey protein is also a great way to beat those hunger pangs. The fuller you feel, the less inclined you’d be to binge eat and gain weight.

Here are some smoothie recipes to get you started!


3) Thou shalt take BCAAs

Hitting the heavy bag helps you improve both your technique and power.

One of the best ways to recover from an intense training session is getting your BCAAs in. BCAAs are the building blocks of protein, and the branched-chain amino acids (leucine, isoleucine, and valine) are the best of the bunch.

BCAAs reduce the protein breakdown in your muscles after training, increasing testosterone and growth hormone. If you’re cutting calories, getting your BCAAs is definitely essential.


4) Thou shalt have lean protein in every meal

Multiple-time Muay Thai World Champion Sagetdao Petpayathai started Muay Thai when he was 9 years old.

Lean proteins, like salmon and chicken breast, are some of the best calorie-burning foods out there. When you eat, your body uses calories to break down and digest the food. Protein causes this inner fire to burn the hottest, followed by carbohydrates then fat. By including lean animal protein in your meals, you’d be sure to burn the most calories through digestion regardless of the time of day.


5) Thou shalt avoid highly refined carbs like the plague

Heavy bag work is a great way to build strength and endurance for Muay Thai and Boxing.

Highly refined carbohydrates such as processed food with corn fructose syrup, soda, and low-fiber breads are some of the worst foods to eat if you are trying to lose weight. They not only spike your insulin levels, they also leave you feeling tired and hungry sooner than you should.


6) Thou shalt consume more fiber

One of the best ways to keep those cravings (and your weight) down is by consuming lots of fiber. Unlike the refined carbohydrates we just talked about, fiber prolongs the length of time it takes for food to enter the bloodstream and keeps your blood-sugar level steady.


7) Thou shalt get your daily dose of calcium

BJJ World Champion and ONE Superstar Alex Silva trains hard at the Fighters Program at Evolve MMA.

Recent research shows that dairy and other calcium-rich foods help keep you lean, osteoporosis-free, and possibly prevent colon cancer. Although there are risks to taking too much calcium, you can keep it to a minimum by opting for low-fat dairy products with vitamin D and by avoiding high-dose calcium supplements.


So tell us, which of these commandments will you implement in your diet today?

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