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.
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 time you have read the contents of today's article you will feel a lot better about yourself and your position (because you are certainly no alone in it) but more importantly you will be able to achieve your goals.
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.
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:
Protein - Work out 40% of your daily calorie target. Now divide that figure by 4 (that's how many calories are in one gram of protein) to find out how many grams of protein you should eat each day.
For carbs do the exact same sum.
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 can hit that daily target of macronutrients you will notice that you don't even need to count your calories. The only reason we must set the calorie target is so we can then work out our macronutrient split, that's all.
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.
Most people never figure out how to lose weight in their lifetime, some dieters have been doing the same things for a decade and seeing no results. By now, you should be feeling confident in yourself that you will finally be able to get some hard earned rewards for your efforts because you now know the science driven, researched backed answers on setting up a great weight loss plan - straight from a personal trainer!
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 time you have read the contents of today's article you will feel a lot better about yourself and your position (because you are certainly no alone in it) but more importantly you will be able to achieve your goals.
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.
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:
Protein - Work out 40% of your daily calorie target. Now divide that figure by 4 (that's how many calories are in one gram of protein) to find out how many grams of protein you should eat each day.
For carbs do the exact same sum.
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 can hit that daily target of macronutrients you will notice that you don't even need to count your calories. The only reason we must set the calorie target is so we can then work out our macronutrient split, that's all.
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.
Most people never figure out how to lose weight in their lifetime, some dieters have been doing the same things for a decade and seeing no results. By now, you should be feeling confident in yourself that you will finally be able to get some hard earned rewards for your efforts because you now know the science driven, researched backed answers on setting up a great weight loss plan - straight from a personal trainer!
About the Author:
Writer: Russ Howe PTI is a fitness instructor who teaches people how to lose weight every day in the gym. Take more free tips from the UK's most subscribed Personal Trainer if you're trying to build a better body in 2013.
