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 trick to a long term diet is within it's foundation. The following rules will help you set these foundations:
1) Calorie Deficits. What does that mean? Eating less than you do now, basically. The concept is only successful when you cut down gradually though. Don't make the common mistake of suddenly chopping your daily food in half and causing yourself to feel as it you are starving. This actually makes it almost impossible to lose weight as your body begins to store fat, not knowing what is happening to it.
2) Consume more protein to hang on to your muscle. You may be thinking 'but I want to lose weight, not build muscle', right? The truth is no matter what your goal is you certainly don't want to be losing muscle. When you cut your calories your body will look to do this, combat it by increasing protein as you drop fats and carbs.
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.
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.
If you have ever heard somebody say that gradual weight loss is better than fast weight loss that's because it's absolutely true. The five rules we outlined today will help you to lay the foundations for your journey, go achieve your goals.
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.
Personal trainer Russ Howe PTI explains how to lose weight effectively.
The trick to a long term diet is within it's foundation. The following rules will help you set these foundations:
1) Calorie Deficits. What does that mean? Eating less than you do now, basically. The concept is only successful when you cut down gradually though. Don't make the common mistake of suddenly chopping your daily food in half and causing yourself to feel as it you are starving. This actually makes it almost impossible to lose weight as your body begins to store fat, not knowing what is happening to it.
2) Consume more protein to hang on to your muscle. You may be thinking 'but I want to lose weight, not build muscle', right? The truth is no matter what your goal is you certainly don't want to be losing muscle. When you cut your calories your body will look to do this, combat it by increasing protein as you drop fats and carbs.
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.
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.
If you have ever heard somebody say that gradual weight loss is better than fast weight loss that's because it's absolutely true. The five rules we outlined today will help you to lay the foundations for your journey, go achieve your goals.
About the Author:
About the Publisher: Russ Howe is a qualified and much followed 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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