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Losing weight isn’t a hard process if you know the right way to do it. However, there is a lot of confusion and misinformation out there about what you should do to lose weight. The truth is that sustainable weight loss requires a combination of the right diet and exercise. And it can be expensive to eat right. You can make it easier with some bodybuilding.com coupons from CouponFly.org, but even then, it can make your budget tight.

Supplements can help your weight loss results, but they are not replacements (at least, according to science). We’ll show you how and when you should eat, exercise, and take supplements. As a thank you for reading, we’ll even supply you with some recommendations for delicious hot beverages to enjoy on your weight loss journey. If you find it easier to exercise while listening to music, here are some top-rated picks for headphones.

Let’s take a look at what you’ll have to do to achieve your weight loss goals.

Diet

Diet is the most important part of weight loss. It can also be the most difficult aspect of your routine to master. Even professional athletes are constantly refining their diets to find the perfect balance for their body. However, as a beginner, even a small amount of effort will help. Generally speaking, you want to get most of your calories from whole foods. Avoid anything processed if you can. Whole foods tend to give you much more nutrients for fewer calories. You should aim to consume a large amount of protein. Eat about 1 gram of protein per pound that you weigh in order to preserve and build up your lean muscle mass. This lean muscle mass will raise your metabolism, allowing you to burn more calories at rest. It will also make you look much better as the pounds come off. The rest of your calories should come from unsaturated fats and a good amount of complex carbohydrates from sources such as potatoes and brown rice. You will need to eat fewer calories than you are using throughout the day, but you shouldn’t allow your calorie count to get too low. Allow for no more than a 500 Calorie deficit per day. Eating 200 Calories fewer per day should be ideal.

Exercise

Many people are under the impression that they should avoid lifting weights and only do cardio when trying to shed fat. In fact, the fastest way to lose fat is through a combination of cardio and resistance training. It’s also important to lift heavy when losing weight. Your goal should be to find a weight for each exercise that you can lift no more than eight times per set. Three sets for a particular exercise should suffice. Although eating too few calories may make it so that some people can’t put on muscle, if you are a true beginner, you may find that you can build muscle even when eating in a caloric deficit.

It is also important to do enough cardio when losing weight. You should be able to do some amount of cardio every single day, even if it is a little bit. Do as much as 45 minutes of low-intensity cardio after your lifting session. You should also do some high-intensity interval training on some of the days that you don’t lift. This type of exercise entails performing a brief period of intense cardio followed by a slightly longer period of low-intensity cardio. You then alternate your high-intensity and low-intensity segments a few more times for the rest of the session. Since interval training can be very demanding, you should limit yourself to two HIIT sessions a week.

There are many components to a good weight loss program. Diet, cardio and resistance training are all vital elements that will put you on the fast track to your perfect body. You should also remember that fitness is a lifelong process. Don’t beat yourself up if you miss a workout or have a cheat meal. If you’re putting in the effort, you’re ahead of everyone who’s still sitting on the couch.

Perhaps the most important step of the process is to find a way to keep yourself accountable without using shame as a tactic. There shouldn’t punishment for ‘screwing it up’, you should find ways of positive reinforcement for encouraging the habits and behaviours that you want. One way that’s really helpful is to share with others what you are doing. Perhaps you find a friend to go for walks with, or you set yourself up a blog to chronicle your journey. You will find that other people will be there to cheer you on and you’ll be more motivated to keep going!