Best Way To Lose Weight

How to Achieve Lasting Weight Loss | Bill Campbell, PH.D.

How to Achieve Lasting Weight Loss | Bill Campbell, PH.D.

How to Achieve Lasting Weight Loss | Bill Campbell, PH.D.

Weight-loss fails got you down (and then up again)? Here are three simple strategies from Bill Campbell, Ph.D., to uncomplicate your diet and maximize your results.
► All Access 7-Day Free Trial: https://bbcom.me/2UWv0Cl
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2V2Y6Qn
► Shop Our Supplement Deals: https://bbcom.me/2UZiF08

Weight loss is a funny subject. The idea of just eating less is simple, yet we crave instant gratification and tend to over complicate things, a situation not conducive to efficient fat loss that sticks around. You can get all kinds of “how to” information from the internet, magazines, and social media, and without a doubt there is always someone trying to sell you a quick-and-easy way to drop those extra pounds. Don’t be surprised if you find yourself on a bogus plan that requires calculating the speed of your ancestors’ metabolic rates while eating for your blood type, or some similar scheme.

There’s a reason people keep going back to quick-loss programs, diet pills, and pounding the treadmill for days. Those methods work for a time, until they don’t. New and veteran dieters alike need to adhere to the fundamentals in order to achieve their weight-loss goals.

Bill Campbell, Ph.D., CSCS, FISSN, is an associate professor of exercise science at the University of South Florida. Here he details his three important strategies for long-term weight loss success.

1. Take It Slow
Aim to lose about 0.7-1 percent of your body weight per week. Campbell uses himself as an example: At 200 pounds, he wants to lose 1.7-2 pounds each week on his diet. Any faster than that could come at an expense.

“Now, that may seem slow, but actually, the slower the rate of the weight loss, the better,” Campbell says. “If you violate this strategy, your body could also lose its muscle mass stores along with fat. That’s what we want to avoid.”

Campbell points to “The Biggest Loser” as an example of what not to do: extreme dieting and extreme exercise. Follow-up research on contestants who lost a lot of weight on that reality show revealed that they had gained back almost all of it. They also had issues with suppressed metabolisms—even years later.

Still not convinced that slow is the way to go? A study out of Norway took two groups of elite athletes, one wanting to lose weight quickly and one willing to lose at a slower rate.[1]

2. Do Not Cut Calories From Protein
There is no secret to dieting—you have to cut calories in order to lose weight. Campbell wants to make sure you’re reducing your calories from carbohydrates and fats, not proteins.

“I would aim for getting about a gram of protein per pound of body weight during a diet,” he says. “If you are able to increase your protein when dieting, it will allow your body to maintain as much muscle mass as possible.”

In some cases, you even may be able to increase your muscle by keeping your protein high. That will also keep your metabolism from being suppressed due to the lower calorie intake.

3. Lift Weights
Maybe you don’t need to be talked into lifting weights, but when you’re on a diet and energy levels plummet, it can become increasingly hard to get to the gym. Campbell emphasizes just how important it is to continue lifting weights when you diet. Your muscle definition depends on it.

“When you lower your calories, your body wants to break down fat—and even muscle,” he says. “If you can consistently lift weights during a diet, you’re providing your body with a buffer against all these other signals and messages that want to break down muscle.”

Campbell recommends three full-body weight workouts per week as sufficient to combat the breakdown of hard-earned muscle. Four or even five days in the weight room would be even better—if you can do it.

| Bodybuilding.com Signature Supplements |
► Signature 100% Whey Isolate: https://bbcom.me/2V0NuS7
► Signature 100% Whey Protein: https://bbcom.me/2V1JfWB
► Signature Amino Plus Energy: https://bbcom.me/2V1JGAd
► Signature BCAA: https://bbcom.me/2V1BY9d
► Signature Casein: https://bbcom.me/2V1CiVt
► Signature Creatine Monohydrate: https://bbcom.me/2V2H1pM
► Signature Mass Gainer: https://bbcom.me/2UX871K
► Signature Pre Workout: https://bbcom.me/2V03DaA
►Signature Protein Crunch Bar: https://bbcom.me/2UWYu2W
► Signature Test Booster: https://bbcom.me/2V2H7Oa

========================================­=====

We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Video for Best Way To Lose Weight Long Term
Best Way To Lose Weight Long Term youtube video content

18 Comments

  1. Visit website called Agoge Diet and get complete guide for your transformation. I got personalized meal plan for 28 days which contains ONLY food that I have chosen. They provided me with complete DIET PLAN for 30 days with TRAINING PLAN included and I finally started seeing results.

  2. Someone told me about site called "Agoge Diet". Let me tell you something: This sh*t is really next level!!! Fat cells are leaving my body like never before. Goodbye belly fat. Welcome six pack.

  3. I’ve started eating healthy doing cardio at least 30mins for 2 months lost massive water weight than after that I started doing weight lift and I’m still keeping my healthy body I don’t believe in diets and I’m not a gym rat the key is staying active chew your food properly and sleep well and stop being lazy lol

  4. I was skeptic about Agoge Diet because I thought that I would have to eat only broccoli to lose weight. I am eating only food I like and still losing weight.

  5. I see many people keep on talking about Okibetonic Secrets (do a search on google). But I'm not sure if it's good. Have you ever tried this popular fat loss system?

  6. Its still shock me just how many people have no clue about Okibetonic Secrets (search on google) even though a lot of people lost a lot of weight using it. Thanks to my personal mate who told me about this. I have lost a ton of fat.

  7. Yeah, I too am guilty of jumping through diet plan to others as well, I think that I need to have tried every single fat reduction program that was available, however eventually not one of them helped me to lose and keep the weight off. I ended up trying for the very last time using the Okibetonic Secrets mainly because my work buddy who told me awesome things about it and so far to date I've successfully dropped 18 pounds within 4 weeks!

  8. So simple, yet so effective. That's how would I describe diet plan from "Agoge Diet". Now I belive that simplicity is the key to brilliance.

  9. What is the best way to lost a ton of fat? I read many great opinions on the internet about how exactly Okibetonic Secrets can help you lost crazy amounts of fat. Has anyone tried using this popular lose weight secrets?

  10. Hi there, have you considered this diet plan called the Okibetonic Secrets? My buddy says it helps people lost lots of weight. Is that possible? I also read many great review relating to this diet plan. Thoughts?

  11. What do you think of lost a ton of weight with Okibetonic Secrets? I see many people keep on speaking about Okibetonic Secrets.

  12. Dr Ehimare on YouTube was get me a herbal medicine supplement product and make to loose my weight and I'm perfectly on my good shape now, contact Dr Ehimare.on YouTube for Herpes /HIV or Whatsapp +2349027349748

  13. Protein and lifting seems to demand the protein to muscles so less likely to get stored as fat. Calorie deficit and high protein plus weight lifting is the plan. Only thing is I was hoping go for 4lbs loss a week. Hard to judge calorie usage but exercise do as much as physically able. I guess I just gotta make sure don’t loss muscle in weight loss. 220g to 220lbs.

Leave a Reply

Your email address will not be published. Required fields are marked *