It is without a doubt that many people struggled with weight loss or even struggled with maintaining the weight loss they had achieved. It is no surprise because they are so many hyped up quick-fix methods out there that only provide only short-term solutions and people fall prey to it. In the end, most people who ever succeed in fast weight loss gained all the weight back and sometimes even more. The problem is most weight loss programmes induce too much water and muscle loss and as a result cause a drop in metabolism. For long-term effective weight loss and health, it is best to dump all the quick fix methods and focus on sustainable strategies that work long-term. The best approach that has been proven time and time again to yield the best long term result is combination of exercise and proper nutrition. The following are strategies you can use to jump start your weight loss:
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Set Specific Goals
It is an absolutely must that you set your goals about what you want to achieve. And it must be done in specific terms like many kilos in how many weeks or months. Without a set goal, it is like throwing darts at no target. With a goal in mind, it is easier to plan for success. Fail to plan, plan to fail. For safe weight loss guidelines, it should be between 0.5kg to 1kg a week. Be aware that sometimes you might experience slight weight gain initially due to combined increased of lean tissue mass and bone density from beginning a exercise program. In the long term with exercise and proper nutrition, you get better fat loss results.
Develop Powerful Mind Set
You can have the best exercise and eating plan but they will count for nothing if you do not have the best mindset to do it. By having negative mindset that you are never going to lose the weight or blaming your past weight loss failure due to bad genetics, you are almost certain to fail again. So what can you do? Stop the SELF-SABOTAGED! Discard all negative thoughts you have such as "I try" or "I have slow metabolism". Instead, replaced them with "I can do it" and "I can increase my metabolism with exercise". Always look out for positive things that is happening to the body and remind yourself that you can only get closer to your goals if you do things differently each time.
Proper Nutrition
Start your day with a healthy breakfast. And eat 5-6 meals a day at regular intervals about 3 hours apart between meals to boost the metabolism so that the body is effective at burning fat at rest. Always be aware of what you eat, the portion size and feeding time and record them in a food journal. Avoid the sugary food, processed food and pastry loaded with high level of sugars and trans fat.
Perform High Intensity Interval Training (HIIT) for Maximum Fat Loss
In order to lose the fat, you got to do High Intensity Interval Training for best results. Recent research has found that HIIT yield far better fat loss results when compared to the traditional run "til the cow comes home" type of aerobic training. The great thing about performing HIIT is that it is very time-efficient. Not only does it help preserve lean muscle mass in the body, it's been shown to boost the metabolism between 24 to 48 hours.
Perform Weight Training
For long term weight loss success, it is an absolutely must to lift weight. It is important to train the muscles and enhance lean muscle mass which is metabolically more energy demanding than fats. In short, more lean muscle mass means higher metabolism and metabolism accounts for 60-70% of daily total expenditure. Perform weight training program involving compound weight training movements such as squats, lunges and push ups between 2-3 times week for best results.
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