If we had to write down the most frequently asked question our Fitness Instructors receive in the gym on a daily basis it would undoubtedly be folks asking how to lose weight quickly and keep it off forever. There are many myths surrounding this, so today we show you the facts on how to do it.
The first thing to do if you've been trying and failing to lose fat for a while now is to change your mentality. We say this because once you get sucked into that awful celebrity magazine culture where results are promised instantaneously and without effort, it becomes easy to get addicted to the 'next big thing' in your quest for the miracle pill that doesn't exist. These rules will work, it's as simple as scientific fact.
There is a way around it, however. No matter what your current situation, weight loss is not impossible.
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) 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) Take a day off every Sunday or any other day which works best for you. How many friends have you known who have crashed off a diet two weeks in because they were avoiding all of their favorite foods and living on boring salads? We know where this leads. They promise to start a new routine next month, only for the same effect to take hold again. Enjoying a day off is a key part in helping you stick to your diet.
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.
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.
The first thing to do if you've been trying and failing to lose fat for a while now is to change your mentality. We say this because once you get sucked into that awful celebrity magazine culture where results are promised instantaneously and without effort, it becomes easy to get addicted to the 'next big thing' in your quest for the miracle pill that doesn't exist. These rules will work, it's as simple as scientific fact.
There is a way around it, however. No matter what your current situation, weight loss is not impossible.
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) 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) Take a day off every Sunday or any other day which works best for you. How many friends have you known who have crashed off a diet two weeks in because they were avoiding all of their favorite foods and living on boring salads? We know where this leads. They promise to start a new routine next month, only for the same effect to take hold again. Enjoying a day off is a key part in helping you stick to your diet.
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.
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:
Author: Russ Howe is a certified 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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