Here Are the 5 Ultimate Weight Loss Tips That You Can Use to Create Permanent Fat Loss !!
Select the end outcome you want to achieve at the conclusion of your programme.
This is the first and, without a doubt, the most crucial weight reduction advice I can give you. The reason for this is simple: if you do 't know where you're going, getting there will be difficult. As a result, make a decision at the start of your weight loss journey about what you want to achieve when you reach the end of your weight loss programme.
My goal for the completion of my weight loss programme was to achieve the following: a lean, healthy body with 10% body fat and visible six-pack abs.
To be honest, I didn't think I'd ever achieve this huge health goal that I set for myself, given that my total body weight was 285 pounds and my body fat was over 44%.
But, because this is what I really desired, I jotted it down in my notebook and took the next step.
Keep track of your current situation by examining what you have right now.
After you've decided on your final goal, the following step toward achieving long-term fat loss is to assess where you are now in regard to your primary goal. This is the most crucial of the five weight reduction suggestions since it can assist you to understand where you are in your programme.
In my case, I weighed myself and had my body fat % measured by an expert. When I first started, my body fat percentage was 44%. This meant I was 125 pounds overweight. This was obviously startling to me, and my self-assurance plummeted after hearing this statistic.
But my urge to set a huge health goal was so strong that I simply put down my weight, total body fat percentage, and lean body mass percentage at the bottom of my notebook.
I also jotted down the most essential things I gained over eight years of experimenting with low-calorie diets, fad diets, and a variety of other weight-reduction methods that failed to help me achieve long-term fat loss.
Make a list of the steps you'll follow to achieve long-term fat loss.
When you've decided where you want to go and observed where you are now, the following stage is to build a list of the steps you'll take to get from where you are now to where you want to be in the near future when you create your final outcome.
This third of the five weight reduction techniques will help you keep focused on the next step you need to take toward your big health goal. My goal was to lose weight for good. This was the main goal that kept me motivated during the entire weight-loss portion of my programme.
I calculated that I would have to drop 110 pounds of undesired body fat while retaining my lean body mass if I weighed 285 pounds and wanted to achieve a 10% body fat.
The first thing I did was eat my regular maintenance calorie intake. This means that the calories in my food and beverages would be equivalent to the quantity of calories my body could burn over the day.
Cardio-training was my second step, which I did four times a week. This was crucial since I knew I'd have to burn off 110 pounds of unnecessary body fat if I wanted to lose weight. Because dieting without exercise had failed me in the past, I decided to try a different approach to achieving long-term fat loss.
During the weight loss portion of my programme, I used weight training to maintain my lean muscle mass. Because muscle is a metabolically active tissue, our bodies must use energy (calories) to sustain it. This means that weight training would help me keep my metabolism up during the weight reduction portion of my programme, making it easier for me to drop the unnecessary body fat.
This was a tip I learned from my gym buddies who used weight training to build their powerful bodies. They advised that I focus on keeping my existing muscle mass while reducing weight and that once I reached my goal weight, I could modify my calorie intake and begin growing new muscle.
Create a small calorie deficit with an effective nutrition strategy.
This is one of the five weight loss methods that might help you achieve the necessary calorie deficit without resorting to low-calorie or fad diets. This is critical since these inadequate dietary practices boost your appetite and produce intense food cravings.
I chose to eat four average-sized meals every four hours since I knew a low-calorie approach would not work in the long run and would not help me achieve sustainable fat loss.
By dividing my daily maintenance calorie consumption by four, I was able to determine the size of each meal. Then I determined how many calories I'll ingest from carbohydrates, protein, and dietary fat using the 50-30-20 nutritional ratio.
All of my meals were made with natural ingredients, and the only time I permitted myself to eat manufactured foods was during my three weekly cheat meals
I always ate these cheat meals first thing in the morning, which helped me prevent cravings for my favourite foods.
Drinking plenty of water throughout the day is another vital component of a successful nutrition approach. I used a formula based on my daily calorie consumption to determine how much water to drink.
To burn unwanted body fat and maintain muscle mass, use an effective exercise strategy.
The energy level that was produced was absolutely incredible once I started consuming the ideal number of daily calories and began to feed my body with all of the macro-nutrients and micro-nutrients it required to function properly.
Cardio-training four times a week was always a breeze, and I created the necessary calorie deficit by walking and rowing to burn the greatest total calories throughout my workouts.
Weight training was likewise uncomplicated, owing to my straightforward approach. I did fewer reps with heavier weights. My workouts were always 20-25 minutes long, and I felt incredibly energetic afterwards.
The combination of cardio and weight training worked like a charm. I lost ten per cent body fat and reached my goal weight of 175 pounds in twelve months.
And I've kept this optimum body weight for the past 15 years by using the same 5 Ultimate Weight Loss Tips that I've written about!
If you have a genuine desire to lose weight permanently, you can achieve this goal by following the same procedures I did and achieving a similar result.
However, I must caution you that if you want to maintain your optimum weight for the rest of your life, you must continue to use these weight loss tips. If you stop, the weight will most certainly return.
CLICK HERE - The following step toward achieving long-term fat loss is to assess where you are now in regard to your primary goal.