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.
In a world where hype is king we all get misled at some point by celebrity gossip magazines claiming we can all lose five stones in a week without going to the gym, or bodybuilding magazines claiming a new supplement is going to help you build muscle in your sleep. This causes disappointment, depression and ultimately no results.
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 trick to a long term diet is within it's foundation. The following rules will help you set these foundations:
1) Use a calorie deficit to your advantage. You guessed it, this is the staple rule of any diet and it basically means cutting your daily calories down. The trick is, where so many go wrong in fact, cutting down gradually until you hit your target rather than suddenly halving your food intake and forcing your body into starvation mode.
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 has far less effect on the body's fat storage systems than both carbohydrates and fat. So when you fancy a snack it makes sense to first look at the available protein sources such as chicken or fish. This is also why protein shakes are increasingly popular.
4) Prepare your daily snacks. A firm favorite technique with those in the know, this simply requires you to take a few small containers in your bag to work. Ensure each container is small so you cannot fit a big meal into it, just a fifty or one hundred calorie light snack. The number one place people fall off their diet unintentionally is at work, when they're just starting a long shift and are feeling tired. This will help you miss the vending machine altogether and if you ensure your snacks are protein rich sources too you'll get an astonishing leg up with your fat loss as well.
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.
You are free to have a day off every single week. In fact we advise you to even if you don't want to, because it helps. Your moral goes up, it gives you a target if you are having a tough week at work or feel down, and you can also use it as a kind of reward for your hard work without worrying about eating bad calories. This helps you far more than it hinders you.
If you have ever heard somebody say that gradual weight loss is better than fast weight loss that's because it's absolutely true. The five rules we outlined today will help you to lay the foundations for your journey, go achieve your goals.
In a world where hype is king we all get misled at some point by celebrity gossip magazines claiming we can all lose five stones in a week without going to the gym, or bodybuilding magazines claiming a new supplement is going to help you build muscle in your sleep. This causes disappointment, depression and ultimately no results.
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 trick to a long term diet is within it's foundation. The following rules will help you set these foundations:
1) Use a calorie deficit to your advantage. You guessed it, this is the staple rule of any diet and it basically means cutting your daily calories down. The trick is, where so many go wrong in fact, cutting down gradually until you hit your target rather than suddenly halving your food intake and forcing your body into starvation mode.
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 has far less effect on the body's fat storage systems than both carbohydrates and fat. So when you fancy a snack it makes sense to first look at the available protein sources such as chicken or fish. This is also why protein shakes are increasingly popular.
4) Prepare your daily snacks. A firm favorite technique with those in the know, this simply requires you to take a few small containers in your bag to work. Ensure each container is small so you cannot fit a big meal into it, just a fifty or one hundred calorie light snack. The number one place people fall off their diet unintentionally is at work, when they're just starting a long shift and are feeling tired. This will help you miss the vending machine altogether and if you ensure your snacks are protein rich sources too you'll get an astonishing leg up with your fat loss as well.
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.
You are free to have a day off every single week. In fact we advise you to even if you don't want to, because it helps. Your moral goes up, it gives you a target if you are having a tough week at work or feel down, and you can also use it as a kind of reward for your hard work without worrying about eating bad calories. This helps you far more than it hinders you.
If you have ever heard somebody say that gradual weight loss is better than fast weight loss that's because it's absolutely true. The five rules we outlined today will help you to lay the foundations for your journey, go achieve your goals.
About the Author:
About the Writer: Russ Howe is a qualified and much followed 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 today.
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