If I meet 10 women in a day, at least 9 of them wants to lose weight. And, whether YOU say it or not, you want to keep the weight off for good. Ah, the problem many times….keeping the weight loss off.
Anyone can burn fat and lose weight for good……I have found these 11 fat burning secrets most common (thru research and personal/client experience) with those who maintain a lean body and reach/maintain ideal body weight…..
Fat Burning Secret #1: Start with the End in Mind. You need to know what you want your body to look like and what your ideal body weight will be. Although you will have many short-term goals to accomplish, it helps to know what you ultimately want. Dream Big! Small goals usually mean even smaller results.
The other areas of your life may need to be “shaped up” also. If you are messed up financially, socially, spiritually and emotionally, it will be hard to stick with a fitness and nutrition program. Every area of your life works together to make you totally successful. That’s why I work with professionals in other health-related fields to provide references to my clients. For instance, if you have serious depression issues or eating disorders, you will need help from experts in those fields.
Fat Burning Secret #2: Don’t make weight loss your primary objective. Fat loss and body transformation is your ticket to your dream body. You can’t transform your body without significant fat loss. Fat loss will make your body more healthy and beautiful (lean).
Fat loss will also lead to lasting weight loss. In other words, a body composition change (less fat, more lean muscle mass) is the key to permanent weight loss.
Increase your muscle mass with regular strength training to burn fat and permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. You will become leaner because muscle takes up less space than fat.
You can’t rush the process of building a lean body. Make a habit of checking your body fat percentage on a weekly basis. If your body is shrinking (lost fat and inches), you are on the way to building your lean body.
Be wary of any program that conditions your weight loss success on their product and/or asks you to go to extremes. Even if you follow the extremes and are successful for a short time, you can not maintain such programs, and you regain the weight.
- Quick weight loss pills
- 500-calorie a day severe restriction diets
- Diets omitting a macronutrient, such as chronic no-carb diets
- Spot reduction products, such as belly fat burning gadgets
- Programs that conditions that you eat their prepared foods
Instead, build your health and body on a foundation that will last over your lifetime.
Don’t become a DESPERATE WEIGHT LOSS DIETER (DWLD)! Signs of a DWLD include:
- taking desperate measures to lose weight as fast as possible
- wasting money on weight loss products that either do not work or will only give you a minor temporary boost
- a typical desperate dieter tries a new plan four times a year
- you are starving or hungry most of the time as a result of the diet
- you have low energy, are irritable or sick
- you are trying to burn fat and lose weight without exercising
- you have slowed metabolism, weaker immune system, hormonal imbalances, decreased energy, disrupted sleep patterns and decreased muscle mass as a result of chronic starvation diets
- you start hating to eat which is not normal
Don’t let losing weight take over your life!
Fat Burning Secret #3: Why do you want to lose weight? There could be many reasons
but usually there is a primary reason.
Some could include:
- you got a bad health checkup from your doctor
- you’re trying to fit into your “skinny clothes”
- you don’t like the way you look naked in the mirror
- getting in shape for a fitness competition
- trying to be a role model for your kids
- trying to reach your high school weight
Whatever “floats your boat” and gets you going will work. The main thing is to stay consistent over time with your workouts and eating plan.
Fat Burning Secret #4: Get the right fitness program for you. That’s why a trainer is a good place to start, especially for newbies. A trainer will do your fitness and nutrition assessment during the first consultation. For instance, excess belly fat has been shown to be a precursor to diseases such as diabetes and cancer.
You will also need to improve your posture, strength, flexibility, body composition, balance and endurance among other things. All of these figure importantly in any fat loss and weight loss program. You need to focus on total health and not just weight loss.
Your health numbers are also important and should be identified for improvement right away. You may need a doctor’s clearance before you can begin an exercise program. Some important health numbers are: blood pressure, cholesterol levels and blood fat levels.
Fat Burning Secret #5: Get Started Already! Imperfect action is better than no action. The toughest thing to do is to just get started. If you’re waiting for conditions to be perfect, you will never start.
If nothing else, start walking 30 minutes a day at a moderate pace to get your MOJO GOING…..I also recommend that you walk 30 minutes every day, whether you workout or not. An active lifestyle is very important for your overall health and it helps keep your metabolism active.
Fat Burning Secret #6: Learn to prepare and plan your meals at least 90% of the time. This will help you stick to your meal plan. Record what you eat until you know how to eat by portion size. If you eat 42 meals in a 7-day week, you could have 4 cheat meals (90% compliance) and still be successful with fat loss and weight loss. Perfection is definitely not possible or needed.
Fat Burning Secret #7 Learn what works for you regarding exercise and scheduling. I don’t understand how someone works out at 4 a.m. and they don’t understand how I work out at 11 p.m. It doesn’t matter either way….just get your workouts in.
Muscle mass is your top fat-burning tool. Plan on working out at least 5 days a week, (3 days strength training and 2 days interval cardio training).
Fat Burning Secret #8: Make adjustments, always make adjustments. Weekly body fat measurements are critical to see if your body is shrinking. You may need to adjust your eating plan, exercise plan or both. And, if you don’t always lose weight during a week, don’t sweat it. If your body fat percentage is decreasing (if even by .5%), you are succeeding.
Other indicators that your body is changing and your health improving:
- your clothes are fitting looser
- your blood pressure and resting heart rate is decreasing
- your fat blood levels are decreasing
- your bad cholesterol levels are decreasing and good levels are increasing
- you are sleeping and resting better
- you have more energy and are less stressed out about life’s events
Fat Burning Secret #9: Reward yourself for accomplishments. Some example are:
- Buy a new blender for your smoothies
- Take a day off from work and treat yourself, rest/relax, etc.
- Have a date night with your significant other
- Get a full body massage
- Take in a movie or concert
- Eat your favorite meal and dessert
- Get a great haircut, manicure/pedicure, etc.
- Do no housework for a day
For some people, losing weight and transforming their bodies is one of the biggest challenges of their lives. Taking the edge off and enjoying life is very important during this process. Afterall, health, life and vitality are most important.
Fat Burning Secret #10: Surround yourself with positive workout buddies and people who will encourage what you are trying to accomplish. Having social support is critical for long-term weight loss success. Research has long supported this fact. Long-term success includes fat loss and body
transformation which will insure that your weight loss stays off. Maintaining weight loss is much tougher than just losing 20 pounds in a month or two.
Here are 4 forms of good social support:
a. Getting support from a spouse, friend, workout buddy or personal trainer has been proven to work again and again. Use them.
b. Fitness bootcamps remain popular as a form of group exercise. My question to anyone thinking about participating in a bootcamp is this: What are your fitness goals? Your answer will tell me whether a bootcamp will have long-term benefit for you. What’s your plan to continue exercising and eating right after the bootcamp?
If your bootcamp experience isn’t part of a permanent commitment to a fit and healthy lifestyle, then you are not going to get the permanent fitness results you want, a lean and toned body. Permanent fitness results take longer than any 1 or 2 week bootcamp. The bootcamp will just be a quick fix for you. That sounds harsh but I see the quick fix scenario too much out there.
c. Online social networks are also an option and enable you to seek help for your particular weight gain situation.
d. Social weight loss contests can also succeed for 2 reasons:
Accountability – A little healthy weight loss contest never hurts a long-term fat loss cause.
Its important to keep in mind that you are trying to change your lifestyle to one of health and fitness. The weight loss contest is just one tool to help you get it done. Stay committed through the ups, downs, successes and failures.
Support – Its a long, never-ending road to burning fat, losing weight, changing your body and maintaining weight. Support from someone going through the same thing is very important.
Also, inform family members and friends early on what your body-changing intentions are. The more support, the better. On the opposite end, avoid people who will have a negative attitude about your weight loss intentions. There are many would-be haters out there to help you fail.
Fat Burning Secret #11: Realize that you will need dietary supplements (I did not say weight loss supplements). No one eats perfectly all the time. For instance, I take krill oil, multivitamins, vitamin B-12, vitamin D3, and CoQ10. Protein powders are also great but I choose to get my protein from the food I eat (most of the time).
Talk with your doctor about which dietary supplements you need.
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Start building your dream body….Get out there and start living, exercising and having fun!
Do you want to:
- Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
- Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
- Feel Better than You have Felt in Months or Years?
- Have the Energy to Accomplish Your Daily Goals?
Be sure and register for my FREE 3-Step Fix-Your-Diet-Now Plan!
I will coach you to transform your body and its definitely not just about weight loss. You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!
Mark Dilworth, BA, PES
Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.
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