Here is the most important weight loss advice I can give you. There is a very simple reason for this: you will have trouble getting where you are going if you don't know where you are going. So, at the start of your weight reduction journey, make a choice about what you want to achieve after you finish your weight loss program.
I wanted a lean, healthy physique with 10% body fat and a six-pack by the end of my weight loss program. Body fat percentage was more than 44 percent and my total weight was 285 pounds. My big health goal was one that I honestly did not think I would achieve. I jotted down the second step in my notebook because this is what I actually want.
Make a Weight Loss Journal to Keep Track of Your Progress.
Look at what you currently have and what you have achieved to date. Following the knowledge of your final goal, the next step is to assess your current position relative to that goal. The final suggestion in our weight loss checklist is by far the most important. It is because it may assist you in comprehending your beginning place in your program.
A professional tester weighed me and tested my body fat percentage. At the start, I had a 46 percent body fat percentage. In other words, I weighed 125 pounds at the time. After hearing this statistic, it was obvious that my confidence was shattered. However, my drive to establish my big health objective was so great that I just jotted down my weight, total body fat weight, and lean body mass weight at the bottom of my notebook.
On top of that, I included some of the most important lessons I learned over a period of eight years. This is something I tried a number of times, but failed to achieve long-term fat loss through low-calorie diets and fad diets.
Make a List of Measures You Take For Weight Loss
Plan the steps you will take to reduce your body fat. Establish an action plan for going from where you are now to where you want to be when you achieve your ultimate result once you've picked your direction and assessed where you are now.
Identify your objectives.
Your key health goal will become clearer once you concentrate on the next step you must take to achieve it. Losing weight permanently was my goal. As I worked to lose weight during my program, this goal kept me motivated.
According to my estimation, I would need to lose 10% body fat if I weighed 285 pounds. As long as I maintain my lean body mass, I could get rid of 110 pounds of undesirable body fat.
Calculate the number of calories you need to consume
As soon as I woke up, I consumed the calories I took in for maintenance. I would eat and drink 80 calories a day, which is an estimate of what my body can burn during the day. My second step was to include aerobic exercise into my weekly routine four times a week. This is critical because I understand that in order to shed 110 pounds of undesirable body fat. It is my goal to burn it off. Due to a lack of results with diet without exercise in the past, I chose a different approach to fat loss.
The third step of my program's weight loss phase was to maintain lean muscle mass with weight training. Muscle is a metabolically active tissue, so we need energy (calories) to maintain it. This means that weight training will support my weight loss efforts by keeping my metabolism high. By doing this, I can lose fat more rapidly.
This was a tip I picked up from my gym mates whose bodies are built by weight training. They informed me that while I'm losing weight, the best method is to concentrate on preserving my existing muscle mass and that after I've reached my goal weight, I can modify my calorie intake and begin growing new muscle.
Utilize an effective nutrition plan to create a small calorie deficit.
Creating a calorie deficit without using low-calorie or fad diets is one of the most useful weight loss tips. An inadequate diet leads to excessive food cravings and boosts your appetite. Every four hours, I eat four medium-sized meals. Because I understand I cannot lose fat safely and sustainably with a low-calorie strategy.
I divided my daily maintenance calorie intake by four to determine the portion size of each meal. I determined the amount of carbohydrates, protein, and dietary fat I would consume using the 50-30-20 nutritional ratio. I always check custom boxes wholesale for food to check the calories.
Only during my three weekly cheat meals did I allow myself to consume processed foods. My meals were made from natural ingredients. In addition to avoiding cravings for my favorite foods, these cheat meals were always eaten in the morning.
Drink As Much Water As You Can
A good nutrition approach also includes drinking plenty of water throughout the day. To determine how much water I should drink, I calculated my daily calorie consumption. Use an effective workout approach to burn excess body fat while maintaining muscle mass.
My energy level increased dramatically after I consumed the proper amount of daily calories and fueled my body with all of the macronutrients and micronutrients it needed to function properly.
Engage in Cardio Training
I always enjoyed cardio training four days a week. Also, I employ walking and a rowing machine to establish the calorie deficit in order to burn the greatest total calories throughout my exercises.
Thanks to my simple approach, weight training was also easy. I worked out with heavier weights and fewer repetitions. It usually took me between 20 and 25 minutes to exercise, and I felt so energized afterward.
Cardio and strength training worked wonders for my body. My weight goal was 175 pounds, and I lost 10 pounds in a year. I have maintained this ideal body weight for the past 15 years by following my Ultimate Weight Loss Tips!
If you have a genuine desire to achieve permanent fat reduction, you may achieve this health objective by following the same methods that I did and getting a comparable result. Nevertheless, I advise you to continue to use these weight loss strategies if you want to maintain a healthy weight during your lifetime. The fact of the matter is that once you stop exercising, the weight will return, no question.