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.
How many times have you heard people saying they cannot get rid of their belly no matter how hard they work in the gym or what they eat? What if we told you that the five simple rules to lasting weight loss are nowhere near as complex as you may think and, better still, they are all completely free to do.
By the end of today's article you should feel a lot more confident and a lot more equipped in your battle against the bulge.
The immediate task at hand is to figure out how many calories you need to eat each day. We cannot get results until we do this and you cannot achieve success without taking the time to do it. A pre-made plan from a magazine isn't going to cut it and we'll show you why.
All you need to do is figure out your goal weight in pounds and multiply it by twelve. That's it, you're done. This ball park figure is there to give you an idea how many calories per day to eat.
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 proven method for doing this is to get 40% of your calorie target from protein, 40% from carbs (yes, contrary to every celebrity diet you do still need carbs - that's why the crowd who follow those plans in gossip magazines never get any results) and 20% from fats (yes, you actually do need to eat fats). This is how to achieve the split:
For protein simply use your calculator to work out 40% of your daily calorie target and then divide the answer by four. That's how many grams of protein you need to eat per day.
With your carb intake simply do the protein sum again, because they have the exact same values.
With your fat intake just figure out 20% of your total calorie target and divide the answer by nine. Now you know how many grams of fat are necessary each day as well.
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.
Now that you have a solid diet plan in place you can begin implementing our other diet tips from today's video. We'd recommend adding one step at a time until you have all five tips working for you simultaneously, this allows you to take it step-by-step and keeps you from changing too much in one go.
So there you have it! It wasn't as hard as you were thinking, right? You've just set up your own optimal eating plan with a personal trainer and you did it in no time at all. The vast majority of people using your local gym don't do this and that's why they toil away endlessly without results. From now on you're in an excellent position and you can move forward from here with confidence!
How many times have you heard people saying they cannot get rid of their belly no matter how hard they work in the gym or what they eat? What if we told you that the five simple rules to lasting weight loss are nowhere near as complex as you may think and, better still, they are all completely free to do.
By the end of today's article you should feel a lot more confident and a lot more equipped in your battle against the bulge.
The immediate task at hand is to figure out how many calories you need to eat each day. We cannot get results until we do this and you cannot achieve success without taking the time to do it. A pre-made plan from a magazine isn't going to cut it and we'll show you why.
All you need to do is figure out your goal weight in pounds and multiply it by twelve. That's it, you're done. This ball park figure is there to give you an idea how many calories per day to eat.
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 proven method for doing this is to get 40% of your calorie target from protein, 40% from carbs (yes, contrary to every celebrity diet you do still need carbs - that's why the crowd who follow those plans in gossip magazines never get any results) and 20% from fats (yes, you actually do need to eat fats). This is how to achieve the split:
For protein simply use your calculator to work out 40% of your daily calorie target and then divide the answer by four. That's how many grams of protein you need to eat per day.
With your carb intake simply do the protein sum again, because they have the exact same values.
With your fat intake just figure out 20% of your total calorie target and divide the answer by nine. Now you know how many grams of fat are necessary each day as well.
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.
Now that you have a solid diet plan in place you can begin implementing our other diet tips from today's video. We'd recommend adding one step at a time until you have all five tips working for you simultaneously, this allows you to take it step-by-step and keeps you from changing too much in one go.
So there you have it! It wasn't as hard as you were thinking, right? You've just set up your own optimal eating plan with a personal trainer and you did it in no time at all. The vast majority of people using your local gym don't do this and that's why they toil away endlessly without results. From now on you're in an excellent position and you can move forward from here with confidence!
About the Author:
About the Creator: Russ Howe PTI is a fitness coach who teaches others how to lose weight every day in the gym. Take more free lessons from the UK's most subscribed Personal Trainer if you're trying to build a better body this year.
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