In the market to shed some unwanted pounds? We know that losing weight can be a daunting task, especially now that there is an overwhelming amount of information on the internet regarding the topic. Countless website claims to show the best weight loss diet, the best workout regime, and the best supplements to take. It can be difficult deciding who to believe or follow, particularly when they all contradict each other. Health trends come and go, but losing fat is a matter of science and in this article, you will find scientifically accurate weight loss tips to help you improve your plan and make it easier to reach your fitness goals.
Count Your Calories
If you have already read about weight loss or have been on this path for a while, then you must know that your diet is the most important part of your weight loss plan. You can train every day at the gym, but if you do not watch what you eat, you will not get great results. This is where your caloric intake comes into play. Think of calories as your body's energetic currency. It needs a certain number of calories to function during the day. If you introduce the exact number of calories that your body needs, you will maintain your weight. On the other hand, if you introduce more calories than you need, you will gain weight. The only way to lose weight is by being in a caloric deficit. This means eating fewer calories than you burn .
Best Foods For Weight Loss
When trying to lose weight, it is vital to eat high-quality foods. This means going for natural foods instead of processed ones. Try to stay clear of foods that are marketed as "fat-free" or low in fat, since these tend to have high amounts of sugar and can end up negatively affecting your progress. Learn how to substitute foods with healthier options. Start eating whole wheat bread instead of white and find an artificial zero-calorie sweetener to substitute sugar. Try to incorporate healthy fats such as almonds, natural peanut butter, and avocado into your diet. Lastly, increase your protein intake, especially if you are hitting the weights hard at the gym .
Start Lifting Weights
Many people associate cardiovascular training with weight loss, and while this may be a good method, it is not the only way in which one can reach their fitness goals. The perfect companion to cardio is resistance training, whether it is lifting weights or working out with resistance bands. It has been proven that resistance training increases your metabolic rate, which is the number of calories you burn in a day. It also improves body composition by helping you gain lean muscle mass and losing fat [3,4].
Boost Your Results With Infrared Therapy
Infrared saunas exploded into the wellness industry a couple of years ago and have been studied ever since for their many medical benefits. One of the many infrared sauna benefits is weight loss. This has been reported in several publications, like in a study from the University of New York where patients had infrared sauna sessions three times a week and after 4 months, had a 4% drop in their body fat .
This correlation in weight loss can be explained in many ways, but one of the most accepted theories is how infrared waves affect your cells. Infrared waves stimulate the area of the cell where energy is produced (the mitochondria). This increases your metabolic rate, just like weight training. In the end, you can burn between 200 and 600 calories during a 30-minute session in an infrared sauna . Another one of the many infrared therapy benefits that help with weight loss is how it aids in regulating your sleep cycle. Sleep is incredibly important for weight loss since this is the moment when your body recovers. Sleep disorders often involve a high amount of stress and higher levels of the "stress hormone", cortisol, which makes it extremely hard to lose fat.
Losing weight is not a 100-meter dash, it is a marathon. There are ups and downs in this process, but the most important thing is to stay determined and focused. Understand that it is normal to hit plateaus on your weight loss journey, but it is up to you to find out how to blast through them. Remember, there is a wealth of knowledge at your fingertips; do a simple internet search and educate yourself on what roadblocks you could be hitting. As we mentioned earlier, infrared saunas can be the perfect catalyst to your health routine. The benefits we touched on in this blog does not scratch the surface of all the other health benefits infrared saunas can offer. Consider adding one to your home today by speaking with one of our infrared sauna specialists online or by dialing (800) 528-3110. You can also speak to use on any major social media platform!
 Barnes Zahra. (2018). "How Many Calories Should You Eat to Lose Weight?" Self.com, Self, 2 January 2018, https://www.self.com/story/calories-for-weight-loss.
 Lappe Sidney. (2019). "28 Food Substitutes for Weight Loss." Bistromd.com, Bistro MD, 20 August 2019, https://www.bistromd.com/healthy-eating/healthy-food-substitutions-sure-beats-weight-gain.
 Aristizabal JC, Freidenreich DJ, Volk BM, Kupchak BR, Saenz C, Maresh CM, Kraemer WJ, Volek JS. (2015). "Effect of resistance training on resting metabolic rate and ints estimation by a dual energy X-ray absorptiometry metabolic map." Ncbi.nlm.nih.gov, National Center for Biotechnological Information, July 2015, https://www.ncbi.nlm.nih.gov/pubmed/25293431.
 Nicklas BK, Chmelo E, Delbono O, Carr JJ, Lyles MF, Marsh AP. (2015). "Effects of resistance training with and without caloric restriction on physical function and mobility in overweight and obese older adults: a randomized controlled trial." Ncbi.nlm.nih.gov, National Center for Biotechnological Information, May 2015, https://www.ncbi.nlm.nih.gov/pubmed/25762810.
 Kassel Gabrielle. (2018). "Can Sitting In An Infrared Sauna Really Help You Lose Weight?" Womenshealthmag.com, Women's Health, 13 February 2018, https://www.womenshealthmag.com/weight-loss/a16869771/infrared-sauna-weight-losss/.
 Lidz Gogo. (2016) "The Easiest Way to Burn 600 Calories Is by Sitting in a 150-Degree Box." Thecut.com, The Cut, 26 July 2016, https://www.thecut.com/swellness/2016/07/infrared-sauna-benefits.html.