Three Tips To Help You Start Losing Weight
Let's face it, learning how to lose weight can be a minefield of conflicting, often over-complicated information.
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.
So, below you will find three tips which will fire up your diet progress. None of them cost any money, and none of them require you to start living on rabbit food or wearing socks with sandals. Over the past decade, I have applied these steps with thousands of clients in gyms around the world. To put it simply - they are effective!
Are you ready to get started?
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.
So rather than going down this road, I recommend establishing your current calorie intake then lowering it by around 200kcal. When you reach a sticking point, reduce again.
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.
Protein will give your body the fuel to build lean muscle tissue, which will help you to get leaner as you train hard in the gym. Fat will provide your body with enough fuel to aid the production of key muscle building hormones including testosterone and cortisol. Finally, carbohydrates are responsible for 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. Avoid Quick Fix Diets
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.
So, below you will find three tips which will fire up your diet progress. None of them cost any money, and none of them require you to start living on rabbit food or wearing socks with sandals. Over the past decade, I have applied these steps with thousands of clients in gyms around the world. To put it simply - they are effective!
Are you ready to get started?
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.
So rather than going down this road, I recommend establishing your current calorie intake then lowering it by around 200kcal. When you reach a sticking point, reduce again.
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.
Protein will give your body the fuel to build lean muscle tissue, which will help you to get leaner as you train hard in the gym. Fat will provide your body with enough fuel to aid the production of key muscle building hormones including testosterone and cortisol. Finally, carbohydrates are responsible for 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. Avoid Quick Fix Diets
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 PTI's easy to follow video on weight loss tips that work. Using these tips, you will have your muscle building and fat loss performance improving very quickly indeed.
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