Many people have experienced problems losing weight. It appears weight loss tends to be the number one goal for most people across the country, but what are the reasons preventing Americans from realizing their goal? What are useful, proven methods of guaranteeing weight loss and reducing body fat? Let’s look at some of the research and information out there as to what are the most effective ways to lose weight.

Many believe that weight loss comes down to the simple calories in versus calories out theory. This theory demonstrates that weight loss is most likely going to happen if you take in fewer calories than you burn. In such a case, somebody needs to know what their caloric maintenance, deficit, and surplus measurements consist of.

Some feel that it is most beneficial to document calories throughout the day either by using an app such as MyFitnessPal or simply by just computing the information into one’s phone, computer, or paper. By being cognizant of how many calories you take in versus how many calories you need to expend, many experts believe this can help in one’s progress for weight loss.

Low carbohydrate diets are also trendy these days. The theory being that by taking in very low or no carbohydrate, you are depleting your body’s glycogen storage and the amount of water retained. By eliminating processed foods and simple sugars, one can help lower body weight and decrease body fat. This is another method of weight loss.

Of course, exercise is critical in this equation as well. Many believe that cardiovascular activities such as the elliptical, bike, or jogging are the most beneficial ways of losing weight. Many also advocate the use of resistance training to increase lean musculature and to speed up the metabolism. The theory being that lean muscle burns many more calories at rest than body fat.

Many professionals also indicate that blood work is essential in a weight loss program. By testing one’s hormones precisely thyroid, such indications can help devise a more productive weight loss program. The thyroid is the hormone that is most consistent with weight loss as it regulates the metabolism. Other hormones, such as testosterone and estrogen, also play a significant role in weight loss and body fat reduction.

Accountability is another vital component of a structured weight loss plan. Accountability can take shape in many forms such as joining a Facebook group and posting pictures, Instagram or even having a friend who holds you accountable. The use of a personal trainer is also another great way of making sure that you are accountable. So why is accountability so important?

Whether you plan to utilize a diet, exercise program, or counting calories, it is going to be extremely important to have consistency over a duration of time. Finding measures to keep yourself accountable is going to be an integral part of your success. As mentioned, there are various ways to hold yourself accountable such as social media, notifying friends or partners, or even hiring a coach.

Another great suggestion in how to fight the battle of the bulge is meal prepping. We all know the same old routine; you have a long day at work you come home you’re exhausted, so the easiest thing to do is to call in a pizza, right? Well if you continue to do this time and time again, it will be virtually impossible to lose weight. So, what is the alternative? By picking a day of the week where you are at your least busy and prepping your meals, you can avoid such a mistake. Many times, we choose the wrong choice just because it’s convenient and fast. But having that day of the week where you prep your meals and keep them in Tupperware you can quickly nuke them in the microwave and have them ready for you and stay on your diet. This is an excellent suggestion for all those who are extremely busy.

Just take a few moments to put all your meals together based on your macronutrient profile for your diet and store them away in tupperware. Having access to these meals you’ll stay on your plan and continue to fight that battle.

As a personal trainer for over 20 years, it is my view that all the above can be very productive and helping one that is wait. However, consistency over time is the most crucial factor, in my opinion. You can have the greatest weight loss diet known to man, but if you aren’t consistent with that diet, and you aren’t consistent with your exercise, as well as your calories in versus calories out, then you will not lose weight. By having Harmony in all these different factors, one can guarantee in more certainty than odd that they will lose weight.