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I'll start with the most crucial advice I have for losing weight. Because it's impossible to get somewhere if you don't know where you're going. Define your final goal for weight loss at the outset of your trip.
A lean, healthy body with 10% body fat and prominent six-pack abs was the goal I set for myself at the start of my Ideal weight loss programme.
Considering that I weighed 285 pounds and had a body fat percentage of over 44% in 1994, I seriously doubted that I would ever be able to accomplish this enormous personal health objective.
However, this is what I wanted, so I committed it to paper and proceeded to Step 2.
Focus on the here and now to keep tabs on your current situation.
After settling on a final goal, the next step in achieving lasting fat reduction is to assess current progress in light of that aim. This is arguably the most useful of the five weight loss recommendations because it can shed light on where you stand at the outset of your journey.
I measured my body fat % with the help of a professional tester and a scale. 44% of my body weight was made up of fat when I first started. Therefore, my total body fat was 125 pounds. Naturally, this came as a huge shock to me, and my self-assurance plummeted after I heard this figure.
In spite of this, I was driven to write down my weight, body fat percentage, and lean body mass at the end of my notebook and make them my primary health objective.
Eight years of trying low-calorie diets, fad diets, and various weight loss strategies resulted in me writing down the most essential lessons I learnt.
Make a plan of action for how you will achieve long-term weight loss.
After deciding where you want to go and taking stock of where you are now, the next stage in creating your desired outcome is to outline the specific actions you will take to go from your current situation to your ideal future one.
The third of these five suggestions for losing weight will help you concentrate on the action you need to perform next to go toward your ultimate health objective. My goal was to lose weight for good. This was the end goal of my aim weight loss programme and the driving force behind my efforts throughout.
I estimated that in order to reach 10% body fat from my current weight of 285 pounds, I would need to drop 110 pounds of fat while keeping my muscle mass constant.
The first thing I did was make sure I was getting enough of the calories I need just to keep from losing weight. This would mean that the number of calories I took in from food and drink would be exactly equal to the number of calories my body would really be able to burn.
Cardiovascular exercise was the second thing I did. I did it four times a week. This was crucial since I needed to burn off this fat in order to shed my excess 110 pounds of fat. Because I had previously tried dieting without exercising and failed, I decided to take a different approach this time around.
As a third part of my plan, I engaged in weight training to keep my muscle mass from deteriorating as I shed pounds. Muscle is metabolically active tissue, meaning that our bodies need to expend energy (calories) to maintain it. This means that weight training would help me keep my metabolism up and make it simpler to remove the unnecessary body fat while I was in the weight reduction phase of my programme.
My gym-going pals who got their buff looks from lifting weights taught me this little trick. It was recommended to me that I keep my muscle mass while dieting, and then after I reach my goal weight, I may start increasing my calorie intake and doing out more to create new muscle.
Create a calorie deficit by following an efficient eating plan.
This is one of the five weight loss methods that might help you achieve a calorie deficit without resorting to extreme measures like low-calorie or fad diets. This is crucial since these inefficient approaches to nutrition will cause you to develop an insatiable hunger and intense food cravings.
Since I was already aware that restricting my slider food intake to a small number of calories would not lead to sustainable weight loss, I opted instead to eat four moderately sized meals every eight hours.
My meal sizes have been determined by dividing my daily maintenance calorie consumption by four. After that, I determined my daily calorie intake from carbs, protein, and fat using the 50-30-20 rule.
Only whole, unprocessed ingredients went into my meal preparations; my three cheat meals each week were the only times I was allowed to consume anything other than whole, unprocessed foods.
Every time I had a cheat meal, I made sure to have it first thing in the morning so that I wouldn't binge later.
Getting enough water each day is a crucial part of maintaining good nutrition. To determine how much water I should drink each day, I used a formula that included in the number of calories I consume on a typical day.
Exercise smartly to reduce fat and preserve muscle.
After I started getting the right amount of sleep each night and eating healthy foods that gave my body the macro- and micronutrients it needed, I saw a remarkable increase in my energy levels.
I found it easy to get in four sessions of cardio a week, and I burned the most calories per workout by walking and using a rowing machine.
Working out with weights was also uncomplicated for me, especially because I took a straightforward approach. I did fewer reps with a higher weight. My workouts often lasted between twenty and twenty-five minutes, and I always emerged feeling refreshed and revitalised.
Cardio and weight training together worked like a charm. In a year, I went from 185 pounds to 175 and from 10% body fat to ideal.
Furthermore, I have been able to keep my optimum weight for the past 15 years by following the 5 Ultimate Weight Loss Tips that I detailed in this article.
You may achieve your health goal of permanent fat loss by following the same techniques I did, and the results you achieve will be quite similar to mine.
Nonetheless, I feel obligated to warn you that if you want to stay at your desired weight permanently, you will need to continue employing these weight loss strategies indefinitely. As soon as you stop exercising, you'll probably start gaining weight again.
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