Do you desire to lose fat today? How badly do you want it? How obsessed are you about losing weight today? In the past, did you dry many diets and fail all the time?
If you answered yes to at least one of those questions, then pay attention to this quick article. Here, I'll detail 7 steps you can start taking right now to get started on your life long fat loss journey to strength, health, and fitness.
Now, let's get the theoretical and psychological stuff out of the way first. The primary reason why you've failed in the past to lose any significant amount of weight is due to either one or both of these reasons.
- Lack of fat loss knowledge
- Lack of effort, focus, consistency in following an exercise program and dieting plan
So if you've lost focus in the past before, then start with a promise to yourself right now to commit to seeing this through. Commit yourself to eat right, training intensely and just plain enjoying the adventure. Because that's what it is. It's a journey. And it's an adventure. Alright, so here are the 7 tips and steps you can take to get rolling.
1. First, find out what is causing you to be overweight
It's likely your diet. Consult a doctor to see if you have a thyroid problem. But most likely you don't since it's often a genetic condition. Now we have dieting. To diet successufully, you have to eat less to create a negativ energy balance. To do this, reduce calories by 300 to 500 calories. That's all you need. Subtract 300-500 from maintenance or current calorie diet.
2. Learn to be in control
You need to be the one to decide what you will eat. Don't eat food just because it is there. Learn to choose wisely when you head out to restaurantsout. Condition yourself to resist family pressures and friends to eat like one of them. Come up with a long term diet plan that you can stick to. Avoid those extreme fad diets. Avoid low carb to no carb diets.
3. Eat frequently
Frequently means you have to eat at least 5-7 meals per day, rather than 2-3 usual large meals. Break your larger meals down into 2-3 more meals. You may even make those extra meals into smaller snacks. Eating more frequently will quell hunger and keep you fuller with a higher metabolism. It will also increase nutrient partioning allowing you to eat more food.
The thermic effect of food also increases to boost metabolism. The thermic effect is the amount of calories burned when digesting the food into usable nutrients.
4. Take your time
Eating more slowly and allowing yourself to savor the food does two things. It allows your body to tell you more readily when you're full, and it helps you satisfy your appetite. After all, if you're eating quickly, the taste of the food may not register at all.
5. Take baby steps
One step at at time. On the first day of your diet, do not go out and avoid eating. Avoid starving yourself. Ease into your diet. Your diet doesn't have to be perfect. Just try to eat at least 4 of those 6 meals right on the first day. Start slow and build up until you pick up momentum and make eating properly a habit, just like brushing teeth and washing your face daily.
6. Stay away from processed foods and junk foods
Now you don't have to totally stay away from all fried, junk, and ultra processed foods but keep it to a minimum. Limit consumption of junk. Processed foods are high in high fructose syrup and hydrogenated trans fats and oils. These manufactured substances in junk foods are harmful and detrimental to your fat burning efforts. They make it much harder to lose weight consistently.
It's also easy to eat a lot of calories with junk so take note. Instead, snack on protein bars, carrot sticks, sweet potatoes, baked potatoes, and low to non-fat milk/chocolate milk.
7. Drink lots of water
Water keeps you hydrated. It keeps your appetite in check. It is highly thermogenic. It will help you burn more fat. So drink up. Most people will recommend 6-8 glasses of water but I'd even go a step further and drink at least half a gallon per day.
Train Hard. Train Safely. Train Smart.
If you have any questions, comments or input you want to add to this article, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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