Every one has done it before, gone on a diet, lost some weight and then added it all back on… and sometimes added on a whole lot more.
It’s not enough to just burn fat fast, the key is losing fat and keeping it off for good. That is what you really want. After all, aren’t you sick of losing fat quickly and then having it all pile back on?
Losing fat for good is pretty easy and comes down to two things….you need to move more and eat less. It’s a pretty simple formula but for some reason so many people get it wrong.
We all know the basic facts but how do we move from that general formula to specifics?
I’ve decided to share my top 5 tips on how you can permanently lose fat:
1. Start Your Day With Vigorous Cardio Exercise
Exercising first thing in the morning is a fantastic way to crank up your metabolism.
For many of you though your body may not be used to getting out of bed and moving right away so just start with some brisk walking.
Eventually, you will be able to build up to working up a good sweat for at least 20-30 minutes to get your day started.
Some of the exercises I like to do include running, skipping, jumping jacks, walking up stairs or up a hill, or even body weight exercises such as push-ups, lunge walks, squats, and pull-ups. I will also take the kids to the park and play chasing games. (That makes it a lot of fun).
2. Strength Training is Key!
Muscle mass is one of the biggest contributors to your metabolic rate so it makes sense that the more muscle you have, the greater your metabolic rate will be – it’s that simple. This means that even at rest you’ll be burning more calories than someone who has less lean body mass than you.
3. Interval Training
Interval training is by far the best form of cardio for burning fat and improving all other facets of your cardiovascular fitness. It is also incredibly easy to incorporate into your routine and it is also much more time efficient.
With as little as 10 minutes you can drop more sweat and burn more fat than most people do an hour! Interval training is a mixture of sprinting and jogging. Sprint for 30 seconds, then jog to recover for 60 seconds. Repeat 10 times. You can do something similar on a bike, Exercycle or rowing machine.
4. Eat Raw Food!
Eating more raw foods is , in my opinion, the most powerful dietary strategies to burning fat for good! Most people notice, when they start eating a greater amount of foods in their raw (or living) state, that the weight simply disappears.
This occurs for quite a few reasons including the fact that raw foods are enzyme-rich, which helps digestion; they are more nutrient-dense, which prevents overeating; and they are water-rich, which helps flush away toxins and keeps us hydrated.
5. Set Yourself Up For Success.
As with any goal you need to start by determining what you want to achieve. Do you want to lose 20 lbs, become more ripped, fit a size 4 etc…? You need to be specific here!
Second, and this is important, what are your reasons WHY? This is the most powerful component of any goal because it is your reasons for doing something that will keep you going even when the going gets tough. List as many reasons WHY you want to lose weight and make them emotionally compelling. Tony Robbins has a great session on how to make goals emotionally compelling.
Third, believe you can do it! Believe you have the ability (no matter what may have happened in the past) and that you deserve the result you’re after.
So now you have the 5 things the weight loss experts should know about fat loss so go out there and lose fat
