how to lose weight for me

Weight loss is difficult for most people, but it doesn't have to be challenging. What's the gimmick here? What you eat, when you eat it, and how you plan your workouts are all important factors. 

Also, how you should prepare before every workout to get the most out of your training is essential too. Read along to understand how weight loss works and which sports and exercises are best and the most effective. 

How Weight Loss Works


  • To lose weight, your body must achieve a particular level of calorie deficit (burn more calories than you consume in a day). For example, to lose 1-2 pounds every week, experts recommend aiming for a calorie deficit of 3000-7500 per week.

Now, this amount of calorie deficit is directly related to your body type, and you shouldn’t in any way be consuming so little that you put your body in harm’s way. 


  • Your weight significantly impacts how many calories you burn while exercising. Heavier people can burn calories faster than those who are lighter. However, the weight loss percentage in both groups is roughly the same.


  • There is a limit to keep to, no matter how quickly you want to lose weight when it comes to losing weight. To keep within the healthy range, experts recommend reducing roughly 1% of your body weight (1-3 pounds) per week. Anything more than that, and you can risk damaging your body and increasing the chances of chronic illnesses.

Which Type of Workouts Burn the Most Calories? 


This debate is long stretched for both cardio and weight lifting enthusiasts. 


The gist is, that yes, cardio and aerobic exercises burn more calories while you train. The higher your heart rate is, the more calories you burn.


On the other hand, Lifting weights and weight training in general boost your post-workout calorie burn long after you've finished working out. 

This is because the more weight training you perform, the more muscle you will develop. In addition, because muscle is the most metabolically active tissue, calorie-burning can last all day following a heavy weight-lifting session. This means the more muscle you have, the more calories you will burn throughout the day. 


So which one is better? 

The answer is, well, there is no one correct answer. To get the most out of your workouts, a carefully planned training schedule is needed that incorporates both cardio and strength training exercises. 

Aerobic and Cardio 

Walking, running, swimming, biking, and any sort of exercise that “uses air” and lasts more than two minutes are considered aerobic exercises. You can even up the challenge when you feel like it and participate in triathlons to boost your workout schedule that much higher. Three birds, one stone! You get to swim, bike, and run, all in a matter of a day. 

For more information on how triathlons are great for your health, check out this article from John Yokley PTFS

Heavy Lifting 

Make a workout regimen that involves heavy lifting. If you increase your muscle mass, you will automatically increase your calorie burn. Be careful to keep the rest time between sets to a minimum. This keeps your heart rate up, resulting in more calories burned. 


Strength training will also increase your stamina and strengthen your bones, all of which are needed for a healthy body. 


Bottom Line

At the end of the day, keep in mind that weight loss isn't the solution for everyone.

Please check with your doctor to determine if the workout you want to do is a viable choice for you. The necessity of setting realistic goals and expectations, as well as pursuing weight loss in a healthy manner, cannot be overstated.


There is always an easy way and a right way to do something. You can achieve your objective if you stick to your plan and eat properly and healthily.

Thank you

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