Before we get started, I want you to know that I tried to achieve fast weight loss for eight years straight using low calorie and fad diets. From 1986 to 1994 this approach helped me to gain 100 pounds of unwanted body fat very effectively. Obviously, this is the opposite of what I wanted.
Just to make sure this does not happen to you, I want to give you a list of the 5 steps that will help you to avoid the mistakes that I made during those eight long and painful years.
Step One: Create an exact target that you will aim at during the whole weight loss phase of your program. For example, "I choose to create a lean, healthy body with 15% body fat." Taking this step will help you to know *exactly* where you are going in your weight loss journey.
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Step Two: Create an objective way of observing your current circumstances on a daily and weekly basis. This will help you to know your starting point, and also will help you to know if you are moving toward or away from your major health goal. The best way to do this is to keep track of your total body weight, total body fat weight, and total lean body mass on a weekly basis.
Also, if fast weight loss is your primary objective you will have to be completely honest with yourself about your current eating and exercise habits. If you are not honest with yourself, permanent fat loss will elude you!
What this means is this: If you are eating five times more calories in the last evening meal than you should, or if you are postponing your cardio and weight training to the next day, for the last 60 days, that you have to admit this to yourself.
From here you have two choices, you can either focus on the target that you want to reach, and start doing what you have to do to reach it, or admit to yourself that you just don't want it bad enough.
You see, you don't have to lie to yourself or try to force yourself to like eating healthy food and to like to do exercise on a regular basis if you don't like it, but you do have to make a choice what is more important to you and what is less important.
This is how true motivation is created.
By making a primary choice (hopefully a lean, healthy body) and then choosing to take the necessary secondary steps (eating healthy food and exercising) to make this primary objective a reality.
Without producing this clarity, you will simply get caught in the vicious weight loss and weight re-gain cycle.
In other words, if eating delicious, high calorie foods, and the comfort that comes from not exercising is more important to you than having a lean, healthy body with a low body fat percentage, then you will never, ever create permanent fast loss.
Fast weight loss, maybe, by using your willpower for a while, but irreversible, long term weight loss will be simply impossible for you. The reason for this is simple: You see, we human beings like what we like, and we don't like what we don't like.
...and if you don't like eating healthy food, and don't like exercising, then the only way you will ever be able to do this on a regular basis is if you become completely aware of the fact that this helps you to accomplish something that is much more important to you... than eating delicious, high calorie foods and not exercising...
...like having the body of your dreams, with a low body fat percentage!
Only you can decide which of these is more important to you!
Step Three: Eat like a normal person. This means that you have to calculate your maintenance daily calorie intake, divide this number by four, and use a moderate nutrient ratio like 50-30-20, meaning that 50% of your calories will come from natural, complex carbs, 30% from lean, protein, and 20% from good dietary fat. Eat these four meals, every four walking hours, and don't forget to drink plenty of water during the day. You are always better off drinking more water than less!
Step Four: Choose a simple cardiovascular exercise that you will be able to sustain for life. My favorite is brisk walking. This can be done outside or inside using a treadmill.
Start with three sessions per week, 10 minutes per session, and work your way up to seven days per week, 60 minutes per session. The best way to do this is to add 5-10 minutes to your daily aerobic workout every week.
If you have a lot of unwanted body fat to burn off, you can even do double daily cardio, once in the morning, once in the evening, every day of the week. This approach is not for everyone, but if you want to achieve fast weight loss, and you want this weight to come from body fat, this is the most effective way.
Step Five: Choose some simple resistance exercises to do at home or in the gym. Weight training can help you to maintain your lean muscle mass while you are burning off unwanted body fat using cardiovascular training.
Muscle is a metabolically active tissue, and our bodies expand a lot of energy (calories) to sustain it. When you use simple weight training exercises at least three times per week, and eat like a normal person, this makes it possible to maintain your muscle and keeps your metabolism elevated.
Fast weight loss can be achieved, and this weight will come from the fat inside your fat cells. When your fat cells shrink, you will create a lean, healthy body that you can be proud of!
My mistake for eight years was simple: I did not take these 5 Effective Fat-Burning Steps. I tried dieting my fat off using low calorie and fad diets. This helped me to produce the opposite of what I truly desired.
Hopefully, you can learn from my mistakes, and create irreversible, long term weight loss for yourself using these 5 Steps Toward Fast Weight Loss!
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