Learning how to lose weight should not be the complex, mind-boggling issue that most people have been led to believe it is.
In an industry which is built around providing expensive solutions to dietary problems, from core blasters to detox drinks, it can be very hard to find useful information that just gives you a solid answer when you search for weight loss tips.
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!
Let's begin.
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.
Taking smaller reductions allows you to reap more results. So start reducing your calorie intake by small amounts of no more than 150kcal. After a period of 3-4 weeks, you can reduce further and because the reductions are fairly small you will find it far easier to stick to, while minimizing the adaptations your body can make via slowing the metabolism.
2. Optimize Your Macronutrients
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.
If you are unsure what macronutrients are, they're protein, fat and carbs.
You are probably already aware of the benefits of eating enough protein each day. Protein will help your body to retain it's lean muscle tissue, while also enabling you to build new lean muscle as well. If you are training in the gym, you should be getting plenty of protein in your diet. Fat will help regulate many of the hormones responsible for supporting the muscle building process, and carbohydrates will provide you with energy.
So how much of each macronutrient do you need? Well, a good way to start is to split your daily calories between 40% protein, 20% fat and 40% carbohydrates.
3. Don't Fall For Fads And Gimmicks
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.
In an industry which is built around providing expensive solutions to dietary problems, from core blasters to detox drinks, it can be very hard to find useful information that just gives you a solid answer when you search for weight loss tips.
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!
Let's begin.
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.
Taking smaller reductions allows you to reap more results. So start reducing your calorie intake by small amounts of no more than 150kcal. After a period of 3-4 weeks, you can reduce further and because the reductions are fairly small you will find it far easier to stick to, while minimizing the adaptations your body can make via slowing the metabolism.
2. Optimize Your Macronutrients
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.
If you are unsure what macronutrients are, they're protein, fat and carbs.
You are probably already aware of the benefits of eating enough protein each day. Protein will help your body to retain it's lean muscle tissue, while also enabling you to build new lean muscle as well. If you are training in the gym, you should be getting plenty of protein in your diet. Fat will help regulate many of the hormones responsible for supporting the muscle building process, and carbohydrates will provide you with energy.
So how much of each macronutrient do you need? Well, a good way to start is to split your daily calories between 40% protein, 20% fat and 40% carbohydrates.
3. Don't Fall For Fads And Gimmicks
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:
Ahead of starting your next weight loss plan, be sure to check out Russ Howe PTI's easy to follow guide on weight loss tips that work. Using these tips, you will have your muscle building and fat loss levels up very quickly indeed.
Aucun commentaire:
Enregistrer un commentaire