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Hammer Fitness Blog

The 5 Best Ways to Lose Weight

Table of Contents

  1. Best Ways to Lose Weight
  2. To Lose Weight Are You Eating Too Little?
  3. To Lose Weight You Need to Exercise
  4. To Lose Weight You Cannot Be a Slave to the Scale
  5. To Lose Weight We Suggest You Eat Fibre

Living in a digitally based society, with more information we can sift through in a lifetime, we are constantly on the hunt for the BEST WAYS to do anything.  So, it’s no surprise that when we want to drop body fat, we want to know the best ways to lose weight fast.

We live in a fast-paced society, and it doesn’t look like we are about to slow down anytime soon. We have apps to make our home and work lives more accessible.  We hire people to walk our dogs.  We no longer cook our own meals because we have apps to order anything we want, to be delivered anytime we want.

On a special diet?  No problem.  There are companies that will do that for you and deliver them right to your door while you sleep!  You like your food fresh but no time to shop and prep for dinner?  No problem with this either!  There are multiple companies that will shop and prep and ship ingredients in the correct amounts, along with a recipe to follow.  All you have to do is cook it.

Let’s face it.  We are a lazy bunch of people.  We are so used to getting what we want instantly, working for something longer than a week seems to turn us off.  So it’s with irony that we give you the straight goods on how to lose weight.

We could go into the pros and cons of the various popular diets out there: keto, paleo, low carb, no-carb, high protein, and the Mediterranean, but we believe in educating our clients, so here is a list of the 5 best ways to lose weight.


Best Ways to Lose Weight

Losing weight is not as difficult nor as easy as we make it. Huh?  Yes, that was meant to sound confusing.  Losing weight takes a couple of crucial variables to be adhered to in order to be successful.  If you are not doing the basics, then you will remain frustrated and without results.  

Without getting into medical issues as to why you cannot lose weight, we have listed the 5 best ways to lose weight.  How many of these are you currently incorporating?

To Lose Weight Are You Eating Too Little?

Seems like an oxymoron to be told you aren’t eating enough.  But maybe you are eating too much?  Even the most honest people over or under-estimate how much they are eating daily.  Without proper tracking of macros, calories, or portion sizes, it is impossible to know just how much you are taking in.  In order to lose weight, you need to create a caloric deficit, which means you need to burn more calories than you are eating.  If you are eating in a surplus or to maintain, then you will never lose weight.  If you are undereating by too much, that can be counter-productive because it can lead to muscle loss and slow down your metabolism.

To Lose Weight You Need to Exercise

Exercise is one of those things that you have to find the right balance for your goals and body.  Creating a caloric deficit and not resistance training could lead to muscle loss and ultimately slowing down your metabolism.  However, doing hours of cardio is unsustainable, muscle wasting and will create a stress response in the body that can stall all efforts to lose weight.  Finding that right balance of resistance training and cardio is healthy and sustainable.

To Lose Weight You Cannot Be A Slave to the Scale

Whatever the number shows on the scale is only one measurement of your progress and that can mean many things—water retention, needing to go to the bathroom as in #2, or hormonal changes. Weight loss or gains fluctuate throughout the day, month, and sometimes even by the hour.  Your weight is affected by what you consume.

If you resistance train, you could be gaining muscle and losing body fat which will not be reflected on the scale as weight loss.  When this happens, your clothes may start to feel looser, especially around the middle.  Pay more attention to your own bio-feedback.  How you feel, less bloated or clothes feeling loser

To Lose Weight You Must Eat Protein! Protein! Protein!

If you are not eating enough protein then you are already making this harder on yourself. Protein has proven to be effective with weight loss by increasing feelings of fullness, diminishing food cravings, and boosting your metabolic rate.  When meal planning for weight loss, make sure to choose high protein foods such as lean cuts of meat, chicken, turkey, cold-water fish.  If you are vegetarian, choose plant-based proteins mostly in whole foods such as edamame, pumpkin seeds, nuts, dark greens such as spinach, and whole grains.   Non-gmo tofu and supplementing with vegan protein powder are two other ways to increase your protein intake.

If you do eat eggs, eggs are 100% bioavailable with respect to protein synthesis.

To Lose Weight We Suggest You Eat Fibre

Are you eating enough fibre? Fibre helps to reduce your appetite by forming a gel-like substance that draws water in and slowly moves through your digestive tract giving you a feeling of fullness for longer.  Highly processed foods with little or no fibre could halt your weight loss efforts or at least slow them down.  For speeding up your weight loss, always choose whole, single-ingredient foods that are still in their most natural state.  Think farm to table.