If you're like most people, then you have probably asked for advice on how to lose weight in the past and been baffled by the many contradicting answers you have heard. Today we will be looking at five proven factors which will help you to remove doubt from your diet plan and get some serious results.
Furthermore, we will take five of the most extensively researched factors behind fat loss and then show you how to combine them with a HIIT program for maximum results. []
Once you have been able to lay down the ground work with the five diet principles, you can add a high intensity interval training routine alongside it to elevate results one step further. Let's start with a quick look through the diet principles:
* Establish your daily calorie goal.
* Learn how to optimize your ratio of protein, carbs and fat.
* Learn how much water intake you need to be getting on a daily basis.
* Learn how to use protein to eliminate junk food and snack cravings.
* Discover how to ration your carbohydrates for maximum results.
The first rule, before you do anything else at all, is to change your daily calorie intake. If you carry on eating the same volume of food you will find it harder to drop unwanted fat. Write down a food diary over the next couple of days and you'll get an idea of how many calories you are currently eating at the moment. Then simply take 200-300 off this target. If you want to drop the total by a large amount it would be best to do it in gradual stages over the course of a couple of weeks, so you don't shock the body into starvation mode.
When you have set your total calorie target, it is then time to figure out where those calories need to come from. This is the part where most individuals have little idea how to get the most out of their diets. To ensure you are hitting all of the right things with your meals, try using the 40-40-20 concept. This means 40% of your total calorie goal should now come from protein, 40% from carbohydrates and 20% from fats. These figures can be changed slightly as they work best when they are not kept down to an exact science, but the baseline figures do work very nicely. []
Water is an often undervalued addition to any diet plan. Most of us presume that we drink enough of the stuff but, in reality, very few of us actually do. We should drink 8-10 glasses per day in total, which is around two liters. Do not buy into the myth that drinking more water will cause you to retain fluids around your midsection, this is actually a sign of somebody who doesn't get enough throughout the day.
Snacking on protein instead of sugary carbohydrates can be another important step to eliminating the common problems which cause diet failure. You can try this by packing some small protein rich sources into some small snack tubs and taking them to work with you.
Not only will your body have more energy throughout the day, you won't be feeding yourself with junk food.
Carbohydrates can be a major cause for concern, too. Many people hear myths such as "You shouldn't eat carbs after 8pm", or that you need to stop eating them altogether. The truth is your lifestyle is not compatible with the clock sometimes, and you should merely look to structure your carbohydrates around your busiest periods of the day.
To get the most from these tips, you will already be seeing positive results. But the next step is to combine them with high intensity interval training. The most proven method of interval training is to combine four minutes of moderate activity and then thirty seconds.
To discover how to lose weight you need to put aside the common myths which dominate the industry. The same thing often happens with hiit workouts, too, with many trainers giving different advice. The easiest way to get maximum results is to stick to the scientifically backed methods.
Furthermore, we will take five of the most extensively researched factors behind fat loss and then show you how to combine them with a HIIT program for maximum results. [
Today's clip on how to lose weight details five extensively researched fat loss tips for you.
Once you have been able to lay down the ground work with the five diet principles, you can add a high intensity interval training routine alongside it to elevate results one step further. Let's start with a quick look through the diet principles:
* Establish your daily calorie goal.
* Learn how to optimize your ratio of protein, carbs and fat.
* Learn how much water intake you need to be getting on a daily basis.
* Learn how to use protein to eliminate junk food and snack cravings.
* Discover how to ration your carbohydrates for maximum results.
The first rule, before you do anything else at all, is to change your daily calorie intake. If you carry on eating the same volume of food you will find it harder to drop unwanted fat. Write down a food diary over the next couple of days and you'll get an idea of how many calories you are currently eating at the moment. Then simply take 200-300 off this target. If you want to drop the total by a large amount it would be best to do it in gradual stages over the course of a couple of weeks, so you don't shock the body into starvation mode.
When you have set your total calorie target, it is then time to figure out where those calories need to come from. This is the part where most individuals have little idea how to get the most out of their diets. To ensure you are hitting all of the right things with your meals, try using the 40-40-20 concept. This means 40% of your total calorie goal should now come from protein, 40% from carbohydrates and 20% from fats. These figures can be changed slightly as they work best when they are not kept down to an exact science, but the baseline figures do work very nicely. []
Water is an often undervalued addition to any diet plan. Most of us presume that we drink enough of the stuff but, in reality, very few of us actually do. We should drink 8-10 glasses per day in total, which is around two liters. Do not buy into the myth that drinking more water will cause you to retain fluids around your midsection, this is actually a sign of somebody who doesn't get enough throughout the day.
Snacking on protein instead of sugary carbohydrates can be another important step to eliminating the common problems which cause diet failure. You can try this by packing some small protein rich sources into some small snack tubs and taking them to work with you.
Not only will your body have more energy throughout the day, you won't be feeding yourself with junk food.
Carbohydrates can be a major cause for concern, too. Many people hear myths such as "You shouldn't eat carbs after 8pm", or that you need to stop eating them altogether. The truth is your lifestyle is not compatible with the clock sometimes, and you should merely look to structure your carbohydrates around your busiest periods of the day.
To get the most from these tips, you will already be seeing positive results. But the next step is to combine them with high intensity interval training. The most proven method of interval training is to combine four minutes of moderate activity and then thirty seconds.
To discover how to lose weight you need to put aside the common myths which dominate the industry. The same thing often happens with hiit workouts, too, with many trainers giving different advice. The easiest way to get maximum results is to stick to the scientifically backed methods.
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Get More: See how to get the most from your hiit sessions every day with Russ Howe PTI's free guide. If your goal is discovering how to lose weight you can start now with the simple rules in our free video.
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