We live in a world where asking how to lose weight can be as tricky as attempting to figure out rocket science.
In an industry which is built around providing expensive solutions to dietary problems, from core blasters to detox drinks, it can be very hard to find useful information that just gives you a solid answer when you search for weight loss tips.
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.
Let's begin.
1. Reduce Your Calories
Yes, if you really want to lose weight you need to eat fewer calories. That's just the way it is. The trick is to avoid going too hard, too fast. The vast majority of people who are trying to lose a few pounds for summer tend to make the mistake of drastically cutting their calories overnight and, a few weeks later, find themselves in an impossible situation where they simply cannot lose anything despite eating significantly less food.
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. Optimize Your Macronutrients
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.
If you are unsure what macronutrients are, they're protein, fat and carbs.
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.
How much protein should you be eating to lose weight? And what about the other two macronutrients? Well, keep it straightforward by aiming for a split of 40% protein, 40% carbohydrates and 20% fat.
3. Avoid Fad Diets
Dieting is hard and requires determination and discipline. As such, it can be almost impossible to resist the urge to buy gimmicks which promise easy results for zero effort.
The problem is, of course, none of these quick fix gimmicks will do anything to give you genuine results other than perhaps lightening the weight of your wallet. Quick fix diets are usually based upon the concept of avoiding entire food groups (i.e. no carbs) or cutting calories to an extreme level. Again, the body will adapt to even the most ridiculous of extremes and once this happens you find yourself in an even worse situation than when you started. This is why people who partake in quick fix diets tend to put all the weight back on when they finish their diet plan.
And that wraps up today's tips. These tips will teach you the basics of how to lose weight without your diet taking over your entire life.
In an industry which is built around providing expensive solutions to dietary problems, from core blasters to detox drinks, it can be very hard to find useful information that just gives you a solid answer when you search for weight loss tips.
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.
Let's begin.
1. Reduce Your Calories
Yes, if you really want to lose weight you need to eat fewer calories. That's just the way it is. The trick is to avoid going too hard, too fast. The vast majority of people who are trying to lose a few pounds for summer tend to make the mistake of drastically cutting their calories overnight and, a few weeks later, find themselves in an impossible situation where they simply cannot lose anything despite eating significantly less food.
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. Optimize Your Macronutrients
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.
If you are unsure what macronutrients are, they're protein, fat and carbs.
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.
How much protein should you be eating to lose weight? And what about the other two macronutrients? Well, keep it straightforward by aiming for a split of 40% protein, 40% carbohydrates and 20% fat.
3. Avoid Fad Diets
Dieting is hard and requires determination and discipline. As such, it can be almost impossible to resist the urge to buy gimmicks which promise easy results for zero effort.
The problem is, of course, none of these quick fix gimmicks will do anything to give you genuine results other than perhaps lightening the weight of your wallet. Quick fix diets are usually based upon the concept of avoiding entire food groups (i.e. no carbs) or cutting calories to an extreme level. Again, the body will adapt to even the most ridiculous of extremes and once this happens you find yourself in an even worse situation than when you started. This is why people who partake in quick fix diets tend to put all the weight back on when they finish their diet plan.
And that wraps up today's tips. These tips will teach you the basics of how to lose weight without your diet taking over your entire life.
About the Author:
Before you start your next diet, take some time to watch Russ Howe PTI's easy to follow video on how to lose weight. By applying these tips, you will have your fitness levels up very quickly indeed.
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