The number one question we get in the gym is not how to burn fat but rather how to lose weight and keep it off once it's gone. Today's article will show you five proven steps, all of which are free and which anybody can apply right now.
Face it, we all know at least one person who has been sucked in by the big claims of glossy magazines or supplement companies offering instant results. Maybe you have, too. People often get stuck in this vicious cycle, spending years looking for that expensive quick fix which doesn't exist. The truth is they could have achieved all of their desired goals within three to six months without spending a penny if they had just got out of that mentality and researched the following facts.
It's our job to get folks out of that mentality and ensure they stop believing that it's impossible to reach their target bodyweight. That false belief creates yo-yo dieters and they get nowhere. If you're ready to ditch that loser mentality, let's do that right now.
The five steps below are the benchmark of a good, proven diet:
1) A calorie deficit is necessary to lose weight but it must be done correctly or it will not work. This means cutting your daily calories by around 100-200 per day until you reach your target number each day as opposed to suddenly dropping your food by 50% and hoping for the best. The former will increase weight loss and make your diet far easier to stick to, whereas the latter will force your body into starvation mode where it stores fat. That's right, drop your calories too drastically and you'll be storing more fat even though you are eating way less. This step is where so many 'yo-yo' dieters and celebrity magazine followers go wrong.
2) If you eat more protein you will burn more fat. That may sound strange, given that protein is normally associated with bodybuilders and building big muscles, but it is completely true. As you drop your carbs and fat intake you will begin burning muscle and keeping fat. You don't want this to happen. Increase your protein intake and you'll end this effect, forcing your body to retain lean muscle and lose fat instead.
3) Protein is perfect for a snack. When looking at carbohydrates, fats and protein you may be shocked to realize that protein has the least impact on fat storage of all three. That's right, so next time you fancy a snack you should look towards something lean with plenty of protein. Think fish, chicken, a quick meal replacement shake...
4) Pack your lunch. This is not perhaps what you'd expect but it will make sense and is a real favorite at the gym among those who get results. When you are out all day at the office there is huge temptation coming from the resident chocolate store or vending machine. We've all been there. Pack a few small tubs with 50 to 100 kcal meals and you'll beat this temptation. The snacks are too small to impact your daily diet anywhere near enough to make a significant difference and it will help you avoid fatty, bad foods.
5) A day off is not just important, it's essential! For two reasons. Firstly you don't want to become so distanced from any bad calories that your body cannot process them the next time you need to grab some fast food or chocolate, and secondly you do not need to punish yourself for wanting a better body. Having a day off usually helps you avoid the common mistake of believing that all your favorite foods are bad and crashing off your diet in spectacular fashion after a couple of weeks.
Having one day off each week is a great way to reward and recharge yourself ahead of the next week and the fact is there is nothing wrong with this at all. You may take on board some bad foods, that's a given, but ultimately if it helps you to stick to your goal for ten times as long as you ever could before then there is no problem!
While we all like the idea of losing weight instantly we all know it's silly and, deep down, we also know that gradual weight loss is the way to go if you are looking to actually keep it off once it's gone, as opposed to piling it all back on and more like so many do. The five points above will help you a lot. Apply them starting tomorrow and you will be blown away by the results.
Face it, we all know at least one person who has been sucked in by the big claims of glossy magazines or supplement companies offering instant results. Maybe you have, too. People often get stuck in this vicious cycle, spending years looking for that expensive quick fix which doesn't exist. The truth is they could have achieved all of their desired goals within three to six months without spending a penny if they had just got out of that mentality and researched the following facts.
It's our job to get folks out of that mentality and ensure they stop believing that it's impossible to reach their target bodyweight. That false belief creates yo-yo dieters and they get nowhere. If you're ready to ditch that loser mentality, let's do that right now.
Personal trainer Russ Howe PTI explains how to lose weight effectively.
The five steps below are the benchmark of a good, proven diet:
1) A calorie deficit is necessary to lose weight but it must be done correctly or it will not work. This means cutting your daily calories by around 100-200 per day until you reach your target number each day as opposed to suddenly dropping your food by 50% and hoping for the best. The former will increase weight loss and make your diet far easier to stick to, whereas the latter will force your body into starvation mode where it stores fat. That's right, drop your calories too drastically and you'll be storing more fat even though you are eating way less. This step is where so many 'yo-yo' dieters and celebrity magazine followers go wrong.
2) If you eat more protein you will burn more fat. That may sound strange, given that protein is normally associated with bodybuilders and building big muscles, but it is completely true. As you drop your carbs and fat intake you will begin burning muscle and keeping fat. You don't want this to happen. Increase your protein intake and you'll end this effect, forcing your body to retain lean muscle and lose fat instead.
3) Protein is perfect for a snack. When looking at carbohydrates, fats and protein you may be shocked to realize that protein has the least impact on fat storage of all three. That's right, so next time you fancy a snack you should look towards something lean with plenty of protein. Think fish, chicken, a quick meal replacement shake...
4) Pack your lunch. This is not perhaps what you'd expect but it will make sense and is a real favorite at the gym among those who get results. When you are out all day at the office there is huge temptation coming from the resident chocolate store or vending machine. We've all been there. Pack a few small tubs with 50 to 100 kcal meals and you'll beat this temptation. The snacks are too small to impact your daily diet anywhere near enough to make a significant difference and it will help you avoid fatty, bad foods.
5) A day off is not just important, it's essential! For two reasons. Firstly you don't want to become so distanced from any bad calories that your body cannot process them the next time you need to grab some fast food or chocolate, and secondly you do not need to punish yourself for wanting a better body. Having a day off usually helps you avoid the common mistake of believing that all your favorite foods are bad and crashing off your diet in spectacular fashion after a couple of weeks.
Having one day off each week is a great way to reward and recharge yourself ahead of the next week and the fact is there is nothing wrong with this at all. You may take on board some bad foods, that's a given, but ultimately if it helps you to stick to your goal for ten times as long as you ever could before then there is no problem!
While we all like the idea of losing weight instantly we all know it's silly and, deep down, we also know that gradual weight loss is the way to go if you are looking to actually keep it off once it's gone, as opposed to piling it all back on and more like so many do. The five points above will help you a lot. Apply them starting tomorrow and you will be blown away by the results.
About the Author:
Publisher: Russ Howe is a qualified and respected Personal Trainer and Fitness Instructor. If you are lost with your diet, be sure to also watch our free video step-by-step to how to lose weight next.
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