In principle, weight loss is simple to achieve. Just burn more calories than you consume, which creates a calorific deficit and forces your body to burn your stored fat to make up the difference. Unfortunately many people interpret this as starving themselves and then wonder why their weight loss efforts fail.
When you follow our guide weight loss doesn't have to feel like torture. You can eat well, not have to fight off hunger pangs and actually feel healthier the more you progress.
The key to this is to get a good balance of quality protein, complex carbohydrates and the right fats and learn to use them to your advantage, to ensure you don't go hungry and that your body burns off your unwanted fat and not muscle.
We're about to show you how to get this right, to speed up your weight loss without the hunger and stress normally associated with dieting.
Many people complain that when they lose weight, they look a little flabby and would like to tone up. This is partly due to not combining an exercise routine with your diet and not eating the right ratio of macronutrients. If you get this wrong, you're body will have no other option than to use your muscle tissue for fuel. That's the last thing you want.
To save that from happening to you, the best way to lose weight in the first place is to combine a solid nutritional approach with an exercise routine, designed to strip away your unwanted fat, along with toning up your muscles.
This double approach will speed up your weight loss efforts and ensure you look much fitter, healthy and more toned, once you reach your weight loss target.
Don't be worried about adding a little extra muscle while using this diet and exercise plan. We are not talking about body building and growing huge muscles, but when you get your diet and exercise right, you'll find your muscles get a little bigger, firmer and more toned.
This is a good thing as you'll look much healthier, fitter and you'll even see an improvement in your posture, which on its own can make you look a slimmer.
The secret to a firm toned body, is to eat enough calories from the right foods to fuel a little muscle growth and the burning of stored fat, without consuming too many and accumulating more unwanted body fat.
This is much easier than you might imagine when you consume the right balance of quality protein, complex-carbohydrates and the good fats.
Firstly, you MUST avoid simple carbs as much as you possibly can. These include anything made with white flour, white rice, most boxed breakfast cereals, sweets and candy, sugar and sugary drinks like Cola and Lemonade.
However, slow-digesting complex carbs like whole grains, brown rice, muesli, vegetables, some fruits, pulses such as kidney beans, lentils, peas, black beans and soy beans, can help your weight loss as they help to maintain blood sugar levels and prevent hunger. That doesn't mean however that you can eat all the carbs you want.
To lose weight we recommend that you stick to the lower calorie amount and ensure that your protein intake is higher than your carb intake. Aim for 1.5g of protein, 1g of carbs and 0.25g of fat per pound of body weight per day. Eating 5 or 6 small meals, spread out evenly throughout the day will also help keep your blood sugar level steady and fire up your metabolism.
The 'good' fats such as Omega 3 EFAs are essential for many bodily processes and they actually help to trigger the genes responsible for fat burning.
Protein also helps fat loss, as it makes you feel fuller for longer due to it taking your body longer to digest,. This longer digestion time also uses more calories and raises your core body temperature and metabolic rate, known as "thermogenesis", helping to increase fat burning and prevent fat storage.
Don't forget your water. Aim for around 8 glasses of water a day, as it's very important to keep your body hydrated when trying to lose weight. As you'll be consuming more protein you'll need more water for your liver and kidneys to process it.
When losing weight, if you eat the correct ratio of protein, carbs and fat, you'll find you can lose weight without resorting to too many supplements. Especially when you combine your diet with exercise.
We do suggest a quality whey protein powder to ensure you get enough protein and it's a great way to add a few meals and make sure you are eating 5 or 6 per day. Of course you may want to speed up your results, in which case there are many fat burners and fat blockers available that can help.
We don't advise you rely on supplements alone, as a healthy diet and exercise routine is far superior for long term results. Relying on supplements can see your weight return as soon as you stop taking them. A healthy eating and exercise plan can transform your body for good and make you feel healthier than you may have felt for years.
Below we've listed various supplements for short term help in your goal of losing weight.
It's not essential to exercise when you want to lose weight, but it will drastically speed up your efforts. Remember that weight loss is primarily about consuming less calories than you burn, so it makes sense to increase your calorie burning activities. Not only that but exercise has so many well known benefits, it's well worth the effort.
To begin with it may be a good idea to build up gently and workout twice per week, for the first few weeks, building up to 3 times per week. Always have at least one day between workouts to ensure your muscles and nervous system has time to recuperate.
If you can't manage a full training session at the gym, then try swimming, cycling, jogging etc to burn extra calories along with toning up your muscles. Remember that everyone is different and you'll need to find out what's right for you.
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