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.
You do not have to carry on being miserable about your weight. No matter what your goal is, it is certainly achievable. We know this because it's our job to do so.
The five steps below are the benchmark of a good, proven diet:
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) Consume more protein to hang on to your muscle. You may be thinking 'but I want to lose weight, not build muscle', right? The truth is no matter what your goal is you certainly don't want to be losing muscle. When you cut your calories your body will look to do this, combat it by increasing protein as you drop fats and carbs.
3) More protein means more fat loss. Protein is usually associated with building muscle but don't worry you're not going to suddenly hulk up into Arnold Schwarzenegger! Between the three macronutrients protein has the least effect of fat storage, so if you need a snack think fish, chicken or a protein 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.
It is only one day and the positives far outweigh the negatives. You may add some bad calories but ultimately this will help you stick to a diet for far longer than you ever have previously, so there is no issue. You should not feel as if you are punishing yourself just for wanting to build a better body, so do not.
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.
You do not have to carry on being miserable about your weight. No matter what your goal is, it is certainly achievable. We know this because it's our job to do so.
The five steps below are the benchmark of a good, proven diet:
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) Consume more protein to hang on to your muscle. You may be thinking 'but I want to lose weight, not build muscle', right? The truth is no matter what your goal is you certainly don't want to be losing muscle. When you cut your calories your body will look to do this, combat it by increasing protein as you drop fats and carbs.
3) More protein means more fat loss. Protein is usually associated with building muscle but don't worry you're not going to suddenly hulk up into Arnold Schwarzenegger! Between the three macronutrients protein has the least effect of fat storage, so if you need a snack think fish, chicken or a protein 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.
It is only one day and the positives far outweigh the negatives. You may add some bad calories but ultimately this will help you stick to a diet for far longer than you ever have previously, so there is no issue. You should not feel as if you are punishing yourself just for wanting to build a better body, so do not.
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 Creator: Russ Howe is a certified 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 today.
