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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.
Face it, we all know at least one person who has been sucked in by the big claims of glossy magazines or supplement companies offering instant results. Maybe you have, too. People often get stuck in this vicious cycle, spending years looking for that expensive quick fix which doesn't exist. The truth is they could have achieved all of their desired goals within three to six months without spending a penny if they had just got out of that mentality and researched the following facts.
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 five steps below are the benchmark of a good, proven diet:
1) A calorie deficit is necessary to lose weight but it must be done correctly or it will not work. This means cutting your daily calories by around 100-200 per day until you reach your target number each day as opposed to suddenly dropping your food by 50% and hoping for the best. The former will increase weight loss and make your diet far easier to stick to, whereas the latter will force your body into starvation mode where it stores fat. That's right, drop your calories too drastically and you'll be storing more fat even though you are eating way less. This step is where so many 'yo-yo' dieters and celebrity magazine followers go wrong.
2) Eat more protein and you'll ensure that you'll not only lose weight but it will be good weight. Regardless of your overall goal the one place you don't want to be is losing muscle and keeping fat. Believe it or not, the more muscle your body has the more fat you will burn. As you drop your fat and carbohydrates be sure to increase your protein and you'll absolutely nail this great weight loss technique.
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) A day off is not just important, it's essential! For two reasons. Firstly you don't want to become so distanced from any bad calories that your body cannot process them the next time you need to grab some fast food or chocolate, and secondly you do not need to punish yourself for wanting a better body. Having a day off usually helps you avoid the common mistake of believing that all your favorite foods are bad and crashing off your diet in spectacular fashion after a couple of weeks.
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.
Face it, we all know at least one person who has been sucked in by the big claims of glossy magazines or supplement companies offering instant results. Maybe you have, too. People often get stuck in this vicious cycle, spending years looking for that expensive quick fix which doesn't exist. The truth is they could have achieved all of their desired goals within three to six months without spending a penny if they had just got out of that mentality and researched the following facts.
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.
Personal trainer Russ Howe PTI explains how to lose weight effectively.
The five steps below are the benchmark of a good, proven diet:
1) A calorie deficit is necessary to lose weight but it must be done correctly or it will not work. This means cutting your daily calories by around 100-200 per day until you reach your target number each day as opposed to suddenly dropping your food by 50% and hoping for the best. The former will increase weight loss and make your diet far easier to stick to, whereas the latter will force your body into starvation mode where it stores fat. That's right, drop your calories too drastically and you'll be storing more fat even though you are eating way less. This step is where so many 'yo-yo' dieters and celebrity magazine followers go wrong.
2) Eat more protein and you'll ensure that you'll not only lose weight but it will be good weight. Regardless of your overall goal the one place you don't want to be is losing muscle and keeping fat. Believe it or not, the more muscle your body has the more fat you will burn. As you drop your fat and carbohydrates be sure to increase your protein and you'll absolutely nail this great weight loss technique.
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) A day off is not just important, it's essential! For two reasons. Firstly you don't want to become so distanced from any bad calories that your body cannot process them the next time you need to grab some fast food or chocolate, and secondly you do not need to punish yourself for wanting a better body. Having a day off usually helps you avoid the common mistake of believing that all your favorite foods are bad and crashing off your diet in spectacular fashion after a couple of weeks.
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:
Writer: Russ Howe is a qualified and respected Personal Trainer and Fitness Instructor. If you are lost with your diet, be sure to watch your free video step-by-step to how to lose weight next.
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