Please ignore the fads and realize that you can only lose weight when in a negative caloric balance. There is no way to circumvent this fact.
And you will feel less hunger if the majority of your caloric deficit comes from physical activity, not dietary restriction.
So, here are some strategies for burning more calories:
1. Don’t work from the seated position: Not only will this ruin your lower back, but you will also burn less calories. I recommend working from the standing position as much as possible and once you get tired, migrate to the seated position.
2. Don’t let cardio reduce your weight lifting intensity: Cardio should be seen as a supplement to weight loss, not a core component. The majority of your caloric deficit is going to come from weight lifting. So make sure you don’t sacrifice this in order to squeeze in more cardio.
3. Optimize your protein intake: Too much protein is horrible for your progress. And too little protein is also horrible for your progress. The recommended amount here is no more than 30% of your caloric intake. At this level you will have the biggest thermogenic effect.
4. Avoid physical activity burn out: If you are walking just for the sake of walking, you will eventually burn out. Instead, incorporate physical activity into your daily life with things that you enjoy doing. Or, perform your physical activity while doing other things.
5. Consider aquatic training: You see, water pulls heat away from your body two hundred times faster than air. This means that training in water burns lots of extra calories. The only catch here is that exercise in water makes you very hungry.
6. Don’t go too high or too low with the repetitions: Too many or too few repetitions per set will not create the maximum caloric burn from exercise. The amount of repetitions per set that I recommend is 10 repetitions per set.
Creating the majority of your caloric deficit with physical activity is the best way to lose weight. Not only will you feel less hunger, but you will increase fitness to a much higher degree!
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