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.
I'm sure you have known somebody who has got themselves into a state where they believe they literally cannot drop the pounds no matter what they try to do or what diet they try. This is something often said by serial dieters or yo-yo dieters. In the majority of cases this is simply because they're blatantly overlooking the proven facts because that would almost be 'too easy', or 'too good to be true'. It simply HAS to be more complicated, right? Actually, no.
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.
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:
With your protein intake you need to establish 40% of your calorie target and then divide the answer by 4. That's how many grams of protein to eat every day.
With your carb intake simply do the protein sum again, because they have the exact same values.
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!
I'm sure you have known somebody who has got themselves into a state where they believe they literally cannot drop the pounds no matter what they try to do or what diet they try. This is something often said by serial dieters or yo-yo dieters. In the majority of cases this is simply because they're blatantly overlooking the proven facts because that would almost be 'too easy', or 'too good to be true'. It simply HAS to be more complicated, right? Actually, no.
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.
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:
With your protein intake you need to establish 40% of your calorie target and then divide the answer by 4. That's how many grams of protein to eat every day.
With your carb intake simply do the protein sum again, because they have the exact same values.
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:
About the Writer: Russ Howe PTI is a fitness coach who teaches others how to lose weight every day in the gym. Take more free lessons from the UK's most followed Personal Trainer if you're trying to build a superior body in 2013.
