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.
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.
To find a good target calorie intake simply work out your desired body weight in lbs and multiply the figure by twelve. This gives you a 'ballpark' figure to aim for. Don't become a calorie counter, if you go over or under slightly it isn't going to matter.
Getting the optimal split between your protein, carbs and fats is the most important factor in a solid eating plan. The number of calories you eat per day takes a back seat to this factor. For example, a person eating 2500 calories per day from healthy sources is going to get better results than someone eating 2500 calories from unhealthy sources, right? Naturally! So the number of calories you eat is not the 'be all and end all' of everything.
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:
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.
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.
As long as you are able to hit your daily intake of protein, carbohydrates and fats you will notice this is far more important than counting each calorie. In fact, the only reason we set a calorie goal was to enable us to do the equation above to set our macronutrients up.
Now you have the facts for a better diet all laid out in front of you, you should be starting to feel different about your goal. All of a sudden it's not a dream anymore. If you stick to your targets you will achieve it and make it a reality, it's as simple as that!
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!
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.
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.
To find a good target calorie intake simply work out your desired body weight in lbs and multiply the figure by twelve. This gives you a 'ballpark' figure to aim for. Don't become a calorie counter, if you go over or under slightly it isn't going to matter.
Getting the optimal split between your protein, carbs and fats is the most important factor in a solid eating plan. The number of calories you eat per day takes a back seat to this factor. For example, a person eating 2500 calories per day from healthy sources is going to get better results than someone eating 2500 calories from unhealthy sources, right? Naturally! So the number of calories you eat is not the 'be all and end all' of everything.
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:
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.
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.
As long as you are able to hit your daily intake of protein, carbohydrates and fats you will notice this is far more important than counting each calorie. In fact, the only reason we set a calorie goal was to enable us to do the equation above to set our macronutrients up.
Now you have the facts for a better diet all laid out in front of you, you should be starting to feel different about your goal. All of a sudden it's not a dream anymore. If you stick to your targets you will achieve it and make it a reality, it's as simple as that!
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:
Author: Russ Howe PTI is a fitness instructor who teaches others 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 better body in 2013.
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