The Golden Rules for Weight Loss and Weight Gain

Do you remember your New Year’s resolutions? You may have made up the decision to lose the extra weight to get in shape for summer, or even for better health in general. However, we fall prey to the many lies that are often seen in social media.

Some influencers may try to market a supplement or brand that claims to help you reduce or gain weight within a certain period of time. We may even come across them as internet ads. But it is important to note that this is nothing more than a quack. Quacks are products marketed in the name of science which do more harm than good. It is important to note that there are only two important ways that you can approach weight gain and weight loss. You need not take our word for it, but scientific literature has proved this. So let’s look at the two possible ways of weight management.

Calorie Deficit

We have all heard of the saying “The truth is bitter”. That applies in this case. The only way to lose weight, is to remain in a caloric deficit. A caloric deficit simply means to eat less and to move more. Of course, there is more to this than just simply cutting down on what you are eating.

Eating at a caloric deficit does not mean eating less. Most people frown upon this and look for an easier way because the general consensus is that eating to lose weight equals eating food that tastes terrible. Dieting has a stigma attached to it that a person barely eats anything and only opts for healthy foodstuffs, however, that is far from the truth.

Eating healthy does not have to mean eating without any taste. As we saw before, salads and protein snacks are easy to make, delicious and they help you with your fitness goals. Diets do not mean eating without taste. It means that you will have to eat in limitation and ensure that what you eat has enough quality nutrition including enough protein and fiber, a staple of every balanced diet. This will leave you feeling full and eradicate any hunger pangs.

Healthy, tasty meals when consumed in smaller quantities are not the sole key to weight loss progress. Exercise is equally important. Cardiovascular exercises like running, swimming or cycling when combined with a resistance training program can help you become stronger and lose weight in a healthy manner. 

Calorie Surplus

However, there are a group of people who are unable to gain weight no matter how much they eat. You may have seen this among your peers or even experienced it yourself. Despite eating many meals and snacks throughout the course of the day, this group might be unable to gain weight. 

Similar to weight loss products, many weight gain supplements are marketed to those looking to put on more kilos. However, these supplements may prove to be temporary success or a health hazard as they are not suitable for all. So how do you gain weight in a healthy manner?

Exercise plays a very important role in this. Weight gainers, powders or simply eating fast food to bulk up might result in unhealthy weight gain. This could also lead to other health complications. The right way to gain weight is to follow a programmed resistance training plan that focuses on building more strength.

Resistance training is the perfect solution for someone who wants to gain weight. When combined with a caloric surplus, it can help you put on weight in a healthy way while providing you with the benefits of a healthy lifestyle. 

Though these may not be the two secrets to weight management you are looking for, they are the only real ways to control your weight. Quick fixes are the recent trend, but if you want to have a long and healthy life by reaping all the benefits of a good diet and exercise regimen, it is necessary to slowly make changes to your lifestyle. Following the rules of science, these two methods are guaranteed to help you achieve your weight related fitness goals.

Source: 

Effects of Weight Loss Among Metabolically Healthy Obese Men and Women, Peter M. Janiszewski, PHD, Robert Ross, PHD