Five Ultimate WL Tips

Choose the outcome you want your program to produce.

This is my first and most significant weight reduction tip. The explanation is simple: getting it is not easy without a destination. So, before you start your weight loss journey, decide what you want to achieve in the end.

My goal after my weight reduction program was to have a lean, healthy physique with 10% body fat and prominent six-pack abs.

Considering my total body weight was 285 pounds and my body fat was above 44% in 1994, I honestly did not think I would ever achieve this significant health objective.

But this is what I wanted, so I wrote it down and moved on.

Track your existing situation by examining what you have now.

After deciding on your final goal, the next step toward achieving it is to assess your current position. This is one of the five weight reduction techniques vital to understanding your starting position.

I weighed myself and had an expert assess my body fat percentage. My initial body fat percentage was 44%. That’s 125 pounds of fat. This was startling to me, and it lowered my confidence.

To develop my primary health objective, I scribbled my weight, total body fat, and lean body mass at the bottom of my notepad.

I also wrote about the most significant things I gained through eight years of trying low-calorie diets, fad diets, and other failed weight loss methods.

Make a list of steps to lasting fat loss.

After deciding where you want to go and assessing where you are now, you should construct a list of the actions you will take to get there.

This third of the five weight reduction techniques will help you stay focused on the next step towards your significant health objective. My goal was weight loss. This was my primary motivation during my weight loss program.

To drop 10 percent body fat, I would lose 110 pounds of fat while keeping my lean body mass.

I started by eating my regular maintenance calorie intake. The calories in my food and drink would be equivalent to the calories my body might burn in a day.

My second step was to do cardio four times a week. This was vital since I needed to burn 110 pounds of fat to drop 110 pounds. Since dieting without exercise had failed in the past, I chose another route to long-term fat loss.

Third, I used weight training to preserve my lean muscle mass while losing weight. Because muscle is a metabolically active structure, our bodies must expend energy (calories) to sustain it. Therefore, weight training would help me keep my metabolism boosted and help me reduce unnecessary body fat.

This was a secret I learned from my gym buddies who used weight training to build muscle. They said that while I’m losing weight, I should focus on keeping my present muscle and then alter my calorie intake and start gaining new muscle.

Create a small calorie deficit with proper nutrition.

This is one of the five weight reduction methods that might help you build a calorie deficit without using low-calorie or fad diets. This is vital since inadequate nutrition techniques raise hunger and food cravings.

Knowing that a low-calorie diet would not work long term and would not result in lasting weight reduction, I elected to eat four average-sized meals every four hours.

My daily maintenance calorie intake was divided by four to determine the meal size. Then I computed my calorie intake from carbs, protein, and fat using the 50-30-20 nutritional ratio.

My meals were all made with natural ingredients, and the only processed foods I permitted myself were during my weekly cheat meals.

These cheat meals were usually eaten first thing in the morning, which helped me prevent cravings.

Drinking enough water throughout the day is also essential for effective nutrition. Therefore, I computed my daily water intake using a calorie calculation.

Exercise effectively to burn fat and preserve muscle.

The energy level created was incredible after consuming the recommended daily calorie intake and providing my body with all the macro-and micro-nutrients it required to function correctly.

I used walking and a rowing machine to burn the greatest overall calories throughout my exercises to produce the appropriate calorie deficit.

Weight training was likewise straightforward and uncomplicated due to my approach. Of course, I did more reps with heavier weights. My exercises were always 20-25 minutes, and I felt great afterward.

Cardio and weight training worked like magic. I attained my goal weight of 175 pounds and 10% body fat in 12 months.

And, for the last 15 years, I’ve kept my optimal body weight by following these five ultimate weight loss tips!

If you genuinely want to lose weight permanently, you may achieve this objective by following my techniques and getting comparable results.

But, I must tell you, if you want to stay at your target weight for life, you must use these weight-reduction strategies forever. If you quit, the weight will return.