Our instructors recently compiled a list of the most commonly asked fitness questions they received in the gym and the overwhelming winner came from women asking how to lose weight fast and, more importantly, how to keep it off afterwards. Today we answer this with five simple yet extremely effective steps for you to apply.
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.
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 following five rules will help you get started right away:
1) Calorie Deficits. What does that mean? Eating less than you do now, basically. The concept is only successful when you cut down gradually though. Don't make the common mistake of suddenly chopping your daily food in half and causing yourself to feel as it you are starving. This actually makes it almost impossible to lose weight as your body begins to store fat, not knowing what is happening to it.
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) 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) Our favorite weight loss technique is tried, tested and endorsed by just about every personal trainer worth his salt. The next time you head off to work simply pack your bag with a few small containers alongside your lunch. These containers are snack boxes and should be only large enough to pack in a light meal of about fifty calories. This isn't enough to impact your overall diet, whereas it is enough to help you avoid the craving for the quick carbs and bad fats of the vending machine. There are fantastic long term weight loss results to be had here.
5) Taking a day off from your diet is a great way to prolong results. You read that correctly! Have you ever done a weight loss plan where you felt like you were punishing yourself, living on 'rabbit food' and avoiding everything you like? If so, where did it lead you? If you are like most people it led you directly to falling off the wagon and reaching 'I'll start over next month' territory.
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.
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.
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 following five rules will help you get started right away:
1) Calorie Deficits. What does that mean? Eating less than you do now, basically. The concept is only successful when you cut down gradually though. Don't make the common mistake of suddenly chopping your daily food in half and causing yourself to feel as it you are starving. This actually makes it almost impossible to lose weight as your body begins to store fat, not knowing what is happening to it.
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) 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) Our favorite weight loss technique is tried, tested and endorsed by just about every personal trainer worth his salt. The next time you head off to work simply pack your bag with a few small containers alongside your lunch. These containers are snack boxes and should be only large enough to pack in a light meal of about fifty calories. This isn't enough to impact your overall diet, whereas it is enough to help you avoid the craving for the quick carbs and bad fats of the vending machine. There are fantastic long term weight loss results to be had here.
5) Taking a day off from your diet is a great way to prolong results. You read that correctly! Have you ever done a weight loss plan where you felt like you were punishing yourself, living on 'rabbit food' and avoiding everything you like? If so, where did it lead you? If you are like most people it led you directly to falling off the wagon and reaching 'I'll start over next month' territory.
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 Creator: Russ Howe is a qualified and much followed Personal Trainer and Fitness Instructor. If you are lost with your diet, be sure to watch your exclusive video step-by-step to how to lose weight next.
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