It's a problem which has been baffling men and women for decades, how to lose weight and keep it off long term. Today we're going to teach you the rules which so many dieters and gym users miss and you'll be achieving your fat loss goals in no time.
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.
If you're frustrated at a lack of results, your day is about to get a whole lot better.
The path to great results doesn't start in the gym. It doesn't even start in the kitchen. It starts with a piece of paper and a calculator, believe it or not! The first thing you need to do is to establish your daily calorie target. We don't want you to become one of those celeb diet addicted, yo-yo dieters who goes from quick fix plan to quick fix plan time and time again, piling the weight straight back on each time.
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 real trick comes in getting your macronutrients (protein, carbs and fats) sorted out. This is where most people don't pay enough attention to their diet but, trust me, it's where the results are there for the taking. For instance, a guy eating a healthy 2000 calorie per day meal plan would get far superior results to a guy eating a unhealthy 2000 calorie per day meal plan, right? Of course he would.
One of the best ways to achieve this is to use the 4-4-2 system. That means 40% of your calories come from protein, 40% come from carbohydrates and 20% come from fats. So this is how to work that out:
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.
Carbohydrates - Again, establish 40% of your total calorie goal and divide the result by four. This tells you how many grams of carbohydrates to aim for on a daily basis.
For fats you should take your daily calorie target and figure out 20% of that. Divide your answer by 9 and you have your daily fat goal.
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.
Sadly, the majority of gym members never take the time to do what you have done today. They spend years trying to work out how to lose weight without actually taking the small amount of time necessary to put an end to all of their problems. The good news for you is that you've just taken the first step and now have the foundations of a really good eating plan established!
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.
If you're frustrated at a lack of results, your day is about to get a whole lot better.
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
The path to great results doesn't start in the gym. It doesn't even start in the kitchen. It starts with a piece of paper and a calculator, believe it or not! The first thing you need to do is to establish your daily calorie target. We don't want you to become one of those celeb diet addicted, yo-yo dieters who goes from quick fix plan to quick fix plan time and time again, piling the weight straight back on each time.
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 real trick comes in getting your macronutrients (protein, carbs and fats) sorted out. This is where most people don't pay enough attention to their diet but, trust me, it's where the results are there for the taking. For instance, a guy eating a healthy 2000 calorie per day meal plan would get far superior results to a guy eating a unhealthy 2000 calorie per day meal plan, right? Of course he would.
One of the best ways to achieve this is to use the 4-4-2 system. That means 40% of your calories come from protein, 40% come from carbohydrates and 20% come from fats. So this is how to work that out:
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.
Carbohydrates - Again, establish 40% of your total calorie goal and divide the result by four. This tells you how many grams of carbohydrates to aim for on a daily basis.
For fats you should take your daily calorie target and figure out 20% of that. Divide your answer by 9 and you have your daily fat goal.
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.
Sadly, the majority of gym members never take the time to do what you have done today. They spend years trying to work out how to lose weight without actually taking the small amount of time necessary to put an end to all of their problems. The good news for you is that you've just taken the first step and now have the foundations of a really good eating plan established!
About the Author:
Publisher: Russ Howe PTI is a fitness instructor who teaches people 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 physique in 2013.
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