The main points to consider when trying to manage your weight and improve body composition include:
- Understanding your goal
- Appropriate food and macronutrient selection
- Selecting a weight management product
- Exercise selection
- A healthy lifestyle
What is weight management?
Weight management means achieving a weight and body composition that is suitable for your body type and size and maintaining that weight.
Understanding the basic principles of energy balance is the first step in managing your weight. Energy balance is the balance between energy consumed though food and fluids versus energy expended through energy metabolism and physical activity. If you wish to lose weight you must create an energy deficit, this can be achieved by reducing your energy intake and increasing your energy expenditure.
Appropriate food selection
The main issue to consider when creating a calorie deficit is not to become fixated about calories in and out; instead focus on choosing appropriate nutritious foods and being more active. By basing the majority of your food intake around lean protein sources, healthy fats and vegetables while simultaneously striving to be more active, maintaining a calorie deficit is more achievable and easier to follow in the long-term.
Healthy and successful fat loss takes commitment, time and a well-formulated nutrition and exercise plan. Quick solutions are never sustainable and can result in a long-term struggle to control your weight. Unhealthy weight loss is usually followed by weight re-gain and may even result in greater difficulty in body weight management.
Key nutrition factors for reducing fat mass:
- Identifying your personal goal
- A well formulated nutrition plan that includes:
- Meal Shot
- Acti CLA
- Drink at least 2 litres of water daily
- A personalised exercise routine
- Lifestyle-related modification
Suitable products to help you lose fat mass
If your goal is safe and effective fat loss then we have the right approach for you. ROS Nutrition has made fat loss easier with a quality range of weight management products. These products are formulated especially to help control the feelings of hunger, naturally increase metabolism and allow consumers to lose fat mass safely and effectively.
There are a range of weight management products that can help you achieve your goal. Meal Shot is a nutritiously balanced shake that contains vitamins, minerals, high quality protein and slow-releasing carbohydrates that can be used to replace two to three of your main meals. Meal Shot will help you to reduce fat mass by improving appetite control while also increasing basic metabolic rate.
Products like Thermotide, Acti CLA and Pinnothin which can also be combined with a nutritious calorie control meal plan to improve appetite control and increase the rate of fat loss.
You can increase your calorie deficit by participating in an exercise program structured to your goal, combining aerobic exercise with resistance exercise is the best way to achieve fat loss. Aerobic exercise burns a greater amount of calories compared to resistance training. However, resistance training will help to increase lean body mass which results in more metabolically active tissue compared to the same quantity of fat mass. By having a leaner body with more lean muscle mass and less body fat, you will expend more calories throughout the day.
All the work in the gym and commitment to eating the right foods will get you so far and then your lifestyle will play an important role.
The main points are:
- Get at least 8 hours sleep each night
- Avoid or reduce alcohol intake
- Avoid smoking
- Reduce stress levels
Fat loss is a complicated process that requires the right nutrition and exercise plan, motivation, patience and a positive attitude. There is no doubt it can be achieved if you stay committed to the right nutrition plan, take a suitable weight management product and become more physically active.