If you are one of the many people wondering how to lose weight and keep it off you're in for a treat today as we share with you the top five proven rules to lasting fat loss. As a fitness instructor I am asked about this subject every day, so you are certainly not alone in your position.
I'm sure you have known somebody who has got themselves into a state where they believe they literally cannot drop the pounds no matter what they try to do or what diet they try. This is something often said by serial dieters or yo-yo dieters. In the majority of cases this is simply because they're blatantly overlooking the proven facts because that would almost be 'too easy', or 'too good to be true'. It simply HAS to be more complicated, right? Actually, no.
By the time you have read the contents of today's article you will feel a lot better about yourself and your position (because you are certainly no alone in it) but more importantly you will be able to achieve your goals.
We start by looking at your calorie intake. Are you eating too much? Are you eating too little? The latter is perhaps even worse, as you're possibly starving yourself of your favorite foods and still getting nothing to show for it. The trick is to find the balance between the two. How many friends have tried the latest celebrity diet only to pile the fat straight back on a month or two down the line? This is because they often cut their calorie intake so drastically or deprive their body of necessary nutrients (usually carbs).
While many people assume working out your target calorie intake is really confusing the truth is it's not. Take your target body weight (the weight you want to be) in pounds and multiply it by twelve. This tells you roughly how many calories to shoot for every day and the focus needs to be on the word 'roughly' because, as you'll find out next, the worst thing you can do is become a calorie-counting dieter.
The most important part of your diet is what those calories are made up of. You need to get the split between protein, fats and carbohydrates correct because that's what is going to make all of the difference to your results. For example, a guy consuming 2000 unhealthy, fatty calories per day will not get the same results as somebody eating the same amount of calories but getting them from healthier sources. It's common sense.
A healthy way to split your macronutrients is 40% protein, 40% carbohydrate and 20% fat. This is known as the 4-4-2 system (a soccer formation, to make it easier to remember!). So this is how you would work out your daily intake of each:
With your protein intake you need to establish 40% of your calorie target and then divide the answer by 4. That's how many grams of protein to eat every day.
With your carb intake simply do the protein sum again, because they have the exact same values.
Fats - Work out 20% of your daily calorie target and divide the result by nine this time (that's how many calories are in one single gram of fat). This gives you an idea how many grams of fat to consume every day.
If you are able to hit your daily target of the three main macronutrients you will notice that you stop counting you calories altogether. That's because your macronutrients are far more important. This is why, as a fitness instructor, I can't help but frown when I see ladies reading the calorie count on every little piece of food they eat throughout the day.
This solid diet plan is the first step to building the body and the new lifestyle you are striving for. Go for it. No matter whether this is your first attempt at building a better physique or you've tried a dozen times but got nowhere in the past. Now you have the facts, use them to your advantage.
Most people never figure out how to lose weight in their lifetime, some dieters have been doing the same things for a decade and seeing no results. By now, you should be feeling confident in yourself that you will finally be able to get some hard earned rewards for your efforts because you now know the science driven, researched backed answers on setting up a great weight loss plan - straight from a personal trainer!
I'm sure you have known somebody who has got themselves into a state where they believe they literally cannot drop the pounds no matter what they try to do or what diet they try. This is something often said by serial dieters or yo-yo dieters. In the majority of cases this is simply because they're blatantly overlooking the proven facts because that would almost be 'too easy', or 'too good to be true'. It simply HAS to be more complicated, right? Actually, no.
By the time you have read the contents of today's article you will feel a lot better about yourself and your position (because you are certainly no alone in it) but more importantly you will be able to achieve your goals.
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
We start by looking at your calorie intake. Are you eating too much? Are you eating too little? The latter is perhaps even worse, as you're possibly starving yourself of your favorite foods and still getting nothing to show for it. The trick is to find the balance between the two. How many friends have tried the latest celebrity diet only to pile the fat straight back on a month or two down the line? This is because they often cut their calorie intake so drastically or deprive their body of necessary nutrients (usually carbs).
While many people assume working out your target calorie intake is really confusing the truth is it's not. Take your target body weight (the weight you want to be) in pounds and multiply it by twelve. This tells you roughly how many calories to shoot for every day and the focus needs to be on the word 'roughly' because, as you'll find out next, the worst thing you can do is become a calorie-counting dieter.
The most important part of your diet is what those calories are made up of. You need to get the split between protein, fats and carbohydrates correct because that's what is going to make all of the difference to your results. For example, a guy consuming 2000 unhealthy, fatty calories per day will not get the same results as somebody eating the same amount of calories but getting them from healthier sources. It's common sense.
A healthy way to split your macronutrients is 40% protein, 40% carbohydrate and 20% fat. This is known as the 4-4-2 system (a soccer formation, to make it easier to remember!). So this is how you would work out your daily intake of each:
With your protein intake you need to establish 40% of your calorie target and then divide the answer by 4. That's how many grams of protein to eat every day.
With your carb intake simply do the protein sum again, because they have the exact same values.
Fats - Work out 20% of your daily calorie target and divide the result by nine this time (that's how many calories are in one single gram of fat). This gives you an idea how many grams of fat to consume every day.
If you are able to hit your daily target of the three main macronutrients you will notice that you stop counting you calories altogether. That's because your macronutrients are far more important. This is why, as a fitness instructor, I can't help but frown when I see ladies reading the calorie count on every little piece of food they eat throughout the day.
This solid diet plan is the first step to building the body and the new lifestyle you are striving for. Go for it. No matter whether this is your first attempt at building a better physique or you've tried a dozen times but got nowhere in the past. Now you have the facts, use them to your advantage.
Most people never figure out how to lose weight in their lifetime, some dieters have been doing the same things for a decade and seeing no results. By now, you should be feeling confident in yourself that you will finally be able to get some hard earned rewards for your efforts because you now know the science driven, researched backed answers on setting up a great weight loss plan - straight from a personal trainer!
About the Author:
Author: Russ Howe PTI is a fitness instructor who teaches others how to lose weight every day in the gym. Catch more free tips from the UK's most subscribed Personal Trainer if you're trying to build a superior body in 2013.
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