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.
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.
It's our job to get folks out of that mentality and ensure they stop believing that it's impossible to reach their target bodyweight. That false belief creates yo-yo dieters and they get nowhere. If you're ready to ditch that loser mentality, let's do that right now.
The trick to a long term diet is within it's foundation. The following rules will help you set these foundations:
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 is perfect for a snack. When looking at carbohydrates, fats and protein you may be shocked to realize that protein has the least impact on fat storage of all three. That's right, so next time you fancy a snack you should look towards something lean with plenty of protein. Think fish, chicken, a quick meal replacement shake...
4) Pack your lunch. This is not perhaps what you'd expect but it will make sense and is a real favorite at the gym among those who get results. When you are out all day at the office there is huge temptation coming from the resident chocolate store or vending machine. We've all been there. Pack a few small tubs with 50 to 100 kcal meals and you'll beat this temptation. The snacks are too small to impact your daily diet anywhere near enough to make a significant difference and it will help you avoid fatty, bad foods.
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.
Having one day off each week is a great way to reward and recharge yourself ahead of the next week and the fact is there is nothing wrong with this at all. You may take on board some bad foods, that's a given, but ultimately if it helps you to stick to your goal for ten times as long as you ever could before then there is no problem!
Always remember that losing weight gradually is far superior to losing weight drastically, because once it's off it will stay off. These five tips today will help you to begin enjoying those effects.
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.
It's our job to get folks out of that mentality and ensure they stop believing that it's impossible to reach their target bodyweight. That false belief creates yo-yo dieters and they get nowhere. If you're ready to ditch that loser mentality, let's do that right now.
The trick to a long term diet is within it's foundation. The following rules will help you set these foundations:
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 is perfect for a snack. When looking at carbohydrates, fats and protein you may be shocked to realize that protein has the least impact on fat storage of all three. That's right, so next time you fancy a snack you should look towards something lean with plenty of protein. Think fish, chicken, a quick meal replacement shake...
4) Pack your lunch. This is not perhaps what you'd expect but it will make sense and is a real favorite at the gym among those who get results. When you are out all day at the office there is huge temptation coming from the resident chocolate store or vending machine. We've all been there. Pack a few small tubs with 50 to 100 kcal meals and you'll beat this temptation. The snacks are too small to impact your daily diet anywhere near enough to make a significant difference and it will help you avoid fatty, bad foods.
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.
Having one day off each week is a great way to reward and recharge yourself ahead of the next week and the fact is there is nothing wrong with this at all. You may take on board some bad foods, that's a given, but ultimately if it helps you to stick to your goal for ten times as long as you ever could before then there is no problem!
Always remember that losing weight gradually is far superior to losing weight drastically, because once it's off it will stay off. These five tips today will help you to begin enjoying those effects.
About the Author:
About the Writer: Russ Howe is a certified and much followed 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 today.