When it comes to losing weight, many people will find themselves keen to see results as soon as possible. However, despite the appeal that some fad diets promising quick results may have, the NHS advises following a balanced, healthy diet, and getting regular exercise. Some people may be keen to lose fat from a particular area. So, is there a particular way which is best for weight loss?
In order to find out, Express.co.uk sought the expertise of a professional.
Aroosha Nekonam, a personal trainer at Ultimate Performance, exclusively said: “The cornerstone of fat loss and weight loss comes down to creating a calorie deficit through proper nutrition and exercise.”
But, while the personal trainer explained that, depending on diet, working out in a whole host of ways may lead to weight loss and muscle toning, there is one particular type of exercise to take note of – and that’s weight training.
“Now all exercise is good for the body in some shape or form, but the most optimal route to take and one that has proven to be most beneficial for shifting weight and keeping it off long-term is weight training,” she revealed.
“Weight training two to three times per week, including big compound movements along with a caloric deficit in your nutrition, is going to promote fat loss.”
Aroosha also recommended making sure that you’re consuming certain foods – such as good quality protein, fats, and unprocessed carbohydrates.
“It is also important to ensure you are getting quality nutrients from your diet, good quality protein, fats and unprocessed carbohydrates,” she said.
And, while reducing fat in one section may be something many people hope to do, Aroosha explained that it’s not possible.
“One thing that we cannot do is spot reduce fat or turn it into muscle,” she said. “We can lose fat and build muscle.”
How to get rid of body fat
The personal trainer highlighted some particular compound movements which those looking to reduce fat could try out.
“Everybody is going to be different in where they will lose and carry fat first,” she said.
“This is why focusing on big compound movements like deadlifts, squats, lunges, chest and shoulder presses, are going to greatly improve your body composition as they are working the whole body.”
But, that’s not to say that cardiovascular exercises should be forgotten about.
“It is best to incorporate both cardio and resistance training in your regimen,” Aroosha said.
“Cardio is not going to change your body composition the way resistance training does, but it is a great tool for expelling more energy and also for cardiovascular health.
“Even if you start by just trying to move more through your day by getting your steps up, this will make a big difference, and then you can build up to specific cardio sessions such as a jog, cycle or some HIIT training intervals.”
How to lose fat efficiently
In order to shed fat, Aroosha advised, where possible, reducing the amount of stress you face.
“For the body to lose fat efficiently, it also needs to be in stress-free state,” the personal trainer said.
“So it is also important to be mindful of your lifestyle.”
According to the fitness expert, Aroosha recommended considering five different aspects in a person’s lifestyle – such as getting enough sleep and water, and monitoring how much alcohol, caffeine, and screen time you have.
“Sleep, alcohol, caffeine, screen time, water intake – these all have an effect and should not be overlooked or forgotten,” she said.