If you are one of the many thousands of people trying to figure out how to lose weight safely and effectively, you'll be pleased to read today's post. We are going to focus on the main areas where people go wrong and show you four or five simple, proven steps to building a leaner, fitter you
The industry itself is largely to blame for the amount of confusion in this area. Due to the fact that there is a lot of money to be made, you'll often see every supplement company or trainer promising easier results if you buy their product or join their client list. As a result, people are always trying to find a quick fix rather than just achieving their goals.
Many of the so-called 'miracle diet plans' revolve around very old principles, so before you spend your hard earned money on one of these it would pay dividends to learn the rules for yourself.
The steps we will explain here today are not for purchase, they are free. They're backed up with years of scientific research so you know they work and you may well be surprised by their simplicity.
Here are the three fundamental rules to a good diet.
* Learn how to control your diet by discovering how much to consume and what type of food to look out for.
* To get the most from any diet you should combine it with regular physical activity.
* Once you have mastered the art of resisting temptation you will be able to reach your goals far easier.
So, first of all we're going to show you how to ensure you get not only the right number of calories per day but also that they arrive from the best sources of food. If you do not know how many calories you should be eating to reach your goal weight, try this simple equation. Take your goal body weight in pounds and multiply the figure by 12. See, we told you it was easy!
Celebrity obsessed culture is to blame for our tendency to cut calories far too drastically in a bid to experience quick weight loss. We highly recommend you do not follow that trend, because it encourages yo-yo dieting and actually brings about less results than proper dieting.
The most important step in your diet is splitting your calories between protein, fat and carbohydrates. Despite popular belief, you should never cut one of these nutrients out of your diet and if you do it'll only cause a negative outcome. A great split for your calories is 40% from carbohydrate sources, 20% from fats and 40% from protein rich foods.
When it comes to exercise you will be pleased to hear that the gym has evolved since the days of prescribing massive cardiovascular exercise sessions on the treadmill. Science now knows that shorter, high intensity exercise sessions will help you to burn more calories and will take less time to complete.
A combination of cardio and weights would be best, but if you are just starting out then you could literally just go for a brisk walk or swim. Exercise is exercise, no matter where it takes place.
The third rule teaches you how to avoid temptation. We all love snacks and one of the hardest times to resist the vending machine is while at work. If you haven't got any food prepared it can seem almost impossible. Here's a fact for you. Protein has far less impact on fat storage than either carbohydrates or fats.
We'd recommend making up a few little snack tubs before you go to work each day, particularly when you know you are in for a hard day. This will remove the temptation for junk food and keep you on your plan. Furthermore, packing a protein rich snack will help you continue to reap the benefits of your diet even as you have extra snacks throughout your day.
The three rules above teach the basic rules of how to lose weight safely and effectively. If you have previously felt a little lost do not worry, you are not alone. In fact, the confusion is similar when you want to learn how to build muscle, everybody has a different opinion. The science supporting these facts will set the foundation for a great diet plan.
The industry itself is largely to blame for the amount of confusion in this area. Due to the fact that there is a lot of money to be made, you'll often see every supplement company or trainer promising easier results if you buy their product or join their client list. As a result, people are always trying to find a quick fix rather than just achieving their goals.
Many of the so-called 'miracle diet plans' revolve around very old principles, so before you spend your hard earned money on one of these it would pay dividends to learn the rules for yourself.
The steps we will explain here today are not for purchase, they are free. They're backed up with years of scientific research so you know they work and you may well be surprised by their simplicity.
Here are the three fundamental rules to a good diet.
* Learn how to control your diet by discovering how much to consume and what type of food to look out for.
* To get the most from any diet you should combine it with regular physical activity.
* Once you have mastered the art of resisting temptation you will be able to reach your goals far easier.
So, first of all we're going to show you how to ensure you get not only the right number of calories per day but also that they arrive from the best sources of food. If you do not know how many calories you should be eating to reach your goal weight, try this simple equation. Take your goal body weight in pounds and multiply the figure by 12. See, we told you it was easy!
Celebrity obsessed culture is to blame for our tendency to cut calories far too drastically in a bid to experience quick weight loss. We highly recommend you do not follow that trend, because it encourages yo-yo dieting and actually brings about less results than proper dieting.
The most important step in your diet is splitting your calories between protein, fat and carbohydrates. Despite popular belief, you should never cut one of these nutrients out of your diet and if you do it'll only cause a negative outcome. A great split for your calories is 40% from carbohydrate sources, 20% from fats and 40% from protein rich foods.
When it comes to exercise you will be pleased to hear that the gym has evolved since the days of prescribing massive cardiovascular exercise sessions on the treadmill. Science now knows that shorter, high intensity exercise sessions will help you to burn more calories and will take less time to complete.
A combination of cardio and weights would be best, but if you are just starting out then you could literally just go for a brisk walk or swim. Exercise is exercise, no matter where it takes place.
The third rule teaches you how to avoid temptation. We all love snacks and one of the hardest times to resist the vending machine is while at work. If you haven't got any food prepared it can seem almost impossible. Here's a fact for you. Protein has far less impact on fat storage than either carbohydrates or fats.
We'd recommend making up a few little snack tubs before you go to work each day, particularly when you know you are in for a hard day. This will remove the temptation for junk food and keep you on your plan. Furthermore, packing a protein rich snack will help you continue to reap the benefits of your diet even as you have extra snacks throughout your day.
The three rules above teach the basic rules of how to lose weight safely and effectively. If you have previously felt a little lost do not worry, you are not alone. In fact, the confusion is similar when you want to learn how to build muscle, everybody has a different opinion. The science supporting these facts will set the foundation for a great diet plan.
About the Author:
About the author: Russ Howe PTI is the UK's most subscribed fitness instructor. If you need to learn how to build muscle or how to lose weight our easy proven guides will help you get the most from your training.
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