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.
In a world where hype is king we all get misled at some point by celebrity gossip magazines claiming we can all lose five stones in a week without going to the gym, or bodybuilding magazines claiming a new supplement is going to help you build muscle in your sleep. This causes disappointment, depression and ultimately no results.
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) 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) 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) 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!
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.
In a world where hype is king we all get misled at some point by celebrity gossip magazines claiming we can all lose five stones in a week without going to the gym, or bodybuilding magazines claiming a new supplement is going to help you build muscle in your sleep. This causes disappointment, depression and ultimately no results.
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) 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) 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) 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!
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:
Publisher: Russ Howe is a qualified and respected Personal Trainer and Fitness Instructor. If you are lost with your diet, be sure to also watch our exclusive video guide to how to lose weight today.
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