5 Ultimate Weight Loss Tips To Create Permanent Fat Loss

Choose the end result you want to create by the end of your program

This may be the first, and is definitely the most important weight loss tips which i can give you. The reason for this is simple: Without knowing where you are going you'll have a problem getting there. So, in the beginning of your weight loss journey, come to a decision about exactly what you want to accomplish when your reach the end of your weightloss routine.

The end result that I wanted to produce at the end of my weightloss routine was this: A lean, healthy body with 10% body fat and visible six-pack abs.

Taking into account that in 1994 my total bodyweight was 285 pounds and my body fat was over 44%, to tell the truth, I did not think I would ever reach this major health goal which I set for myself.

But, this is what I truly desired, so I wrote this goal in my notebook, and required my second step.

Track your current circumstances by looking at exactly what you have in our

Once you have chosen your end result, your next step toward creating permanent fat loss is to look where you stand in the present moment in relation to your primary goal. From the 5 weight loss tips, this one is important because it can benefit you to understand your starting point in your program.

During my case, I weighed myself, and had an experienced tester measure my excess fat percentage. My body fat percentage when I started was 44%. This means that I had 125 pounds of body fat. Obviously this really was shocking to me, and my confidence went way down following hearing this number.

But my desire to create my major health goal really was strong, so I simply wrote how much I weighed, my total excess fat weight, and my lean body mass weight at the base of my notebook.

I also wrote the most important lessons which i learned from eight years of using low calorie diets, trend diets, and many other weight loss approaches that could not help me to produce permanent fat loss.

Create a list of steps that you'll take to create permanent fat loss

Once you have decided where you stand going and have observed where you are in the present moment, your next step should be to make a list of the steps that you'll take to go from where you are today to where you want to be soon when you create your final outcome.

From the 5 weight reduction tips, this third one will help you to stay focused on the next step that you must take toward your major health goal. Mine was permanent fat loss. It was the primary objective that kept me motivated the whole weight reduction phase of my program.

Taking into account that I weighed 285 pounds and I needed to reach 10% body fat, I calculated that I would need to lose 110 pounds of unwanted body fat while maintaining my lean muscle mass.

My first step was to consume my daily maintenance calorie consumption. This means that the calories that came from my meals and beverages would equal the amount that my body could realistically burn throughout the day.

My second step included using cardio-training four times per 7 days. This was very important because I knew that to lose 110 pounds of unwanted body fat I will need to burn this fat off. Dieting without exercise did not produce results previously, so I chose to take another path toward creating permanent weight loss.

My third step was to use weight training to maintain my lean body mass during the weight loss phase of my program. Since muscle is really a metabolically active tissue, our bodies must expand energy (calories) to keep it, meaning that during the weight loss phase of my personal program, weight training would help me to keep my metabolic process elevated, and it would be easier for me to lose the unwanted excess fat.

This was a secret that I learned from my friends within the gym that used weight training to create their muscular body. They told me that while I am losing weight the best approach is to pay attention to maintaining my current muscle, and when I reach my ideal weight I will adjust my calorie intake and start building new muscle.

Use an effective nutrition strategy to produce a small calorie deficit

From the 5 weight loss tips, this one will help you to create the necessary calorie deficit without you having to make use of low calorie or fad diets. This is very important because these ineffective nutrition strategies result in an increase of your appetite and massive food cravings.

Since I already knew that a low calorie approach will not work in the long run and will not help me to create permanent fat reduction, I chose to consume four average sized meals every 4 hours.

The size of each meal was calculated by taking my daily maintenance calorie consumption, and dividing this number by four. Then using the 50-30-20 nutrient ratio I calculated the number of calories I will consume from carbohydrates, protein, and dietary body fat.

All my meals were created using only natural food resources and the only processed food that I allowed myself to consume were during the three weekly cheat meals.

These cheat meals were always eaten each morning, and this helped me to avoid cravings for my preferred foods.

Another important element of an effective nutrition strategy is to drink plenty of water throughout the day. I calculated the amount of water to drink using a formula depending on my daily calorie intake.

Use an effective exercise strategy to burn unwanted excess fat and maintain your muscle

Once I started to consume the optimum amount of daily calories and started to provide my body with the macro-nutrients and micro-nutrients it needed to function properly, the degree of energy that was produced is something that was simply amazing.

Doing cardio-training four times each week was always a breeze, and I used walking and rowing machines to produce the necessary calorie deficit to burn the most total calories within my workouts.

Weight training was also easy and mostly because I used a simple approach. I lifted heavier weights with fewer repetitions. My routines were always 20-25 minutes, and afterwards I felt really vitalized.

The combination of cardio-training and weight training produced magic. In a year I reached my ideal weight of 175 pounds and had 10% excess fat.

And, for the last 15 years I have maintained this ideal bodyweight by using these same 5 Ultimate Weight Loss Tips which I have written about!

If you have a true desire to produce permanent fat loss, you can accomplish this health goal if you take the same steps that I took, and can produce an identical outcome.

But, I have to warn you, if you wish to maintain your ideal weight for life, you will have to keep using these weight loss tips for the rest in your life. If you stop, most likely the weight will creep back again on.