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.
The first thing to do if you've been trying and failing to lose fat for a while now is to change your mentality. We say this because once you get sucked into that awful celebrity magazine culture where results are promised instantaneously and without effort, it becomes easy to get addicted to the 'next big thing' in your quest for the miracle pill that doesn't exist. These rules will work, it's as simple as scientific fact.
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 five steps below are the benchmark of a good, proven diet:
1) Use a calorie deficit to your advantage. You guessed it, this is the staple rule of any diet and it basically means cutting your daily calories down. The trick is, where so many go wrong in fact, cutting down gradually until you hit your target rather than suddenly halving your food intake and forcing your body into starvation mode.
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) 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) Our favorite weight loss technique is tried, tested and endorsed by just about every personal trainer worth his salt. The next time you head off to work simply pack your bag with a few small containers alongside your lunch. These containers are snack boxes and should be only large enough to pack in a light meal of about fifty calories. This isn't enough to impact your overall diet, whereas it is enough to help you avoid the craving for the quick carbs and bad fats of the vending machine. There are fantastic long term weight loss results to be had here.
5) Taking a day off from your diet is a great way to prolong results. You read that correctly! Have you ever done a weight loss plan where you felt like you were punishing yourself, living on 'rabbit food' and avoiding everything you like? If so, where did it lead you? If you are like most people it led you directly to falling off the wagon and reaching 'I'll start over next month' territory.
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.
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.
The first thing to do if you've been trying and failing to lose fat for a while now is to change your mentality. We say this because once you get sucked into that awful celebrity magazine culture where results are promised instantaneously and without effort, it becomes easy to get addicted to the 'next big thing' in your quest for the miracle pill that doesn't exist. These rules will work, it's as simple as scientific fact.
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 five steps below are the benchmark of a good, proven diet:
1) Use a calorie deficit to your advantage. You guessed it, this is the staple rule of any diet and it basically means cutting your daily calories down. The trick is, where so many go wrong in fact, cutting down gradually until you hit your target rather than suddenly halving your food intake and forcing your body into starvation mode.
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) 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) Our favorite weight loss technique is tried, tested and endorsed by just about every personal trainer worth his salt. The next time you head off to work simply pack your bag with a few small containers alongside your lunch. These containers are snack boxes and should be only large enough to pack in a light meal of about fifty calories. This isn't enough to impact your overall diet, whereas it is enough to help you avoid the craving for the quick carbs and bad fats of the vending machine. There are fantastic long term weight loss results to be had here.
5) Taking a day off from your diet is a great way to prolong results. You read that correctly! Have you ever done a weight loss plan where you felt like you were punishing yourself, living on 'rabbit food' and avoiding everything you like? If so, where did it lead you? If you are like most people it led you directly to falling off the wagon and reaching 'I'll start over next month' territory.
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.
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:
About the Publisher: Russ Howe is a qualified and respected Personal Trainer and Fitness Instructor. If you are lost with your diet, be sure to watch your exclusive video guide to how to lose weight today.
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