We live in a world where asking how to lose weight can be as tricky as attempting to figure out rocket science.
The health and fitness industry is a multi-billion dollar business, and the dark underbelly of this world yields much of it's profit from dishing out bogus weight loss advice featuring everything from cabbage soup diets to miracle abdominal belts. Real weight loss advice, it seems, is dying a slow death.
In today's post you will pick up three straightforward fat loss tips that have been proven time and time again to work. These tips have been used by almost all of my clients for the last ten years. The best part? They are designed to fit into your lifestyle, and you don't need to become obsessed with seeds or preaching to your friends about how bad their diet is.
Are you ready to get started?
1. Reduce Your Calories
Make no mistake about it, losing weight is still about eating fewer calories than you burn each day. No matter how complicated we try to make it sound, it will always come down to calories in versus calories out. The secret to reducing your calories is to do it in a sustainable way. If you try to reduce too quickly, you will find yourself in an impossible situation where the body responds by putting you in an unwinnable situation.
When we reduce our calories too quickly, our metabolism is slowed down to prevent our body from dying. It's a very smart machine, and it will learn how to survive on fewer calories if this type of lifestyle is sustained for a prolonged period.
Taking smaller reductions allows you to reap more results. So start reducing your calorie intake by small amounts of no more than 150kcal. After a period of 3-4 weeks, you can reduce further and because the reductions are fairly small you will find it far easier to stick to, while minimizing the adaptations your body can make via slowing the metabolism.
2. Eat The Right Macros
While reducing the amount of calories you eat per day is the most important step, you can bring your results on a little further by splitting your new daily target between each macronutrient in a manner which supports lean muscle growth.
Your macronutrients are protein, fat and carbohydrates. Your body needs each one to survive.
You are probably already aware of the benefits of eating enough protein each day. Protein will help your body to retain it's lean muscle tissue, while also enabling you to build new lean muscle as well. If you are training in the gym, you should be getting plenty of protein in your diet. Fat will help regulate many of the hormones responsible for supporting the muscle building process, and carbohydrates will provide you with energy.
The trick here is knowing how to get enough of each one. Start by keeping it very simple. I like to aim for 40% protein, 40% carbs and 20% fat. You can structure your foods in just about any way you want in order to hit those daily targets.
3. Don't Fall For Fads And Gimmicks
The number one enemy of anyone trying to lose fat is the diet industry itself. At every turn, you will be faced with promises of instant results for no effort.
The telltale sign of a fad diet is that it will ask you to drastically slash your daily calories or avoid eating certain types of food. Zero carbohydrates is a popular choice among this type of diet plan, because lowering your carbs will result in a loss in water weight. Of course, this is an unsustainable way to live and the moment we return to a higher carb diet we go right back to square one.
And there you have it! Learning how to lose weight is straightforward when you stick to the basics. These three tips will put you on the correct path, and from there you can assess more areas of your diet and make changes when necessary.
The health and fitness industry is a multi-billion dollar business, and the dark underbelly of this world yields much of it's profit from dishing out bogus weight loss advice featuring everything from cabbage soup diets to miracle abdominal belts. Real weight loss advice, it seems, is dying a slow death.
In today's post you will pick up three straightforward fat loss tips that have been proven time and time again to work. These tips have been used by almost all of my clients for the last ten years. The best part? They are designed to fit into your lifestyle, and you don't need to become obsessed with seeds or preaching to your friends about how bad their diet is.
Are you ready to get started?
1. Reduce Your Calories
Make no mistake about it, losing weight is still about eating fewer calories than you burn each day. No matter how complicated we try to make it sound, it will always come down to calories in versus calories out. The secret to reducing your calories is to do it in a sustainable way. If you try to reduce too quickly, you will find yourself in an impossible situation where the body responds by putting you in an unwinnable situation.
When we reduce our calories too quickly, our metabolism is slowed down to prevent our body from dying. It's a very smart machine, and it will learn how to survive on fewer calories if this type of lifestyle is sustained for a prolonged period.
Taking smaller reductions allows you to reap more results. So start reducing your calorie intake by small amounts of no more than 150kcal. After a period of 3-4 weeks, you can reduce further and because the reductions are fairly small you will find it far easier to stick to, while minimizing the adaptations your body can make via slowing the metabolism.
2. Eat The Right Macros
While reducing the amount of calories you eat per day is the most important step, you can bring your results on a little further by splitting your new daily target between each macronutrient in a manner which supports lean muscle growth.
Your macronutrients are protein, fat and carbohydrates. Your body needs each one to survive.
You are probably already aware of the benefits of eating enough protein each day. Protein will help your body to retain it's lean muscle tissue, while also enabling you to build new lean muscle as well. If you are training in the gym, you should be getting plenty of protein in your diet. Fat will help regulate many of the hormones responsible for supporting the muscle building process, and carbohydrates will provide you with energy.
The trick here is knowing how to get enough of each one. Start by keeping it very simple. I like to aim for 40% protein, 40% carbs and 20% fat. You can structure your foods in just about any way you want in order to hit those daily targets.
3. Don't Fall For Fads And Gimmicks
The number one enemy of anyone trying to lose fat is the diet industry itself. At every turn, you will be faced with promises of instant results for no effort.
The telltale sign of a fad diet is that it will ask you to drastically slash your daily calories or avoid eating certain types of food. Zero carbohydrates is a popular choice among this type of diet plan, because lowering your carbs will result in a loss in water weight. Of course, this is an unsustainable way to live and the moment we return to a higher carb diet we go right back to square one.
And there you have it! Learning how to lose weight is straightforward when you stick to the basics. These three tips will put you on the correct path, and from there you can assess more areas of your diet and make changes when necessary.
About the Author:
Before you start your next weight loss plan, take some time to watch Russ Howe's awesome video on weight loss tips that work. By applying these tips, you will have your fitness performance improving very quickly indeed.
No comments:
Post a Comment