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Top 11 Free Weight Loss Tips
What better than our top ten eleven free weight loss tips, to shortcut your way to success?
In today's busy world, everyone seeks shortcuts, to achieve as much as possible in the shortest period of time.
And, when 'weight loss' is the aim, this is even more important. Why? Because most people never stick with a course of action when they want to shed fat, generally because they find that the results aren't rewarding enough. Sometimes, that's because the approach is the wrong one, so frustration is inevitable.
Often, though, it's because small disappointments build until they overcome the will to persevere.
Follow the free weight loss tips below to avoid disappointment, and keep yourself on track to achieve the body and the look that you desire!
1. Do It Right
This might seem blindingly obvious, but there's no point in doing it wrong! Stick to the right way of completing your program and you'll avoid injury. You'll also maximize your results and reduce any wasted time and effort. If you really don't know where you're going with your fat-loss routine, then you might like to consider consulting a professional trainer for a short course of advice.
For instance, most sit-up routines are nonsense. If you use the wrong abs exercises, you will not only miss the effect you're after, you might get results you don't want like back injury. So, for example, rather than working on your abdominal section, sit-ups can exercise your hip flexors an utter waste of time if a flat stomach is your aim. Properly performed, your abdominal routines can protect against, or alleviate, back pain.
2. Best Drink for Weight Loss -
And the good news is, you can make it yourself, at home! How's that? Because the number 1 drink for effective weight loss is...
Water! That's right, good ol' H2O.
Is there a trick, you're asking? Not at all. It's a fact that drinking water in sufficient quantities helps you to metabolise body fat, which results in more effective weight loss.
Of course, if I sold a hyped-up 'special' drink, I wouldn't want you to know that water does the trick.
The good news, if you're not that keen on drinking plain water, is that most water-based beverages, like tea and coffee, help toward your total water intake. True, they are a little diuretic (making you pee more often) but their overall effect is to help you stay hydrated.
By the way, that water doesn't have to be bottled, or designer-labelled. Straight from the tap (or filtered in a jug) is perfectly fine for weight loss purposes.
So, drink up and help your weight loss effort!
3. Don't Overdo Things -
When you set out to achieve your ideal body shape, don't 'go crazy'. Over-enthusiasm is more likely to make you quit than to achieve the lean body you desire.
The advice given to those starting the "Fat Loss For The Rest Of Us" (FLFRU) program is to opt for the introductory, 4-week 'starter' module - especially if they've been inactive for years. That way, they don't end up sore and dispirited, and so are less likely to think of quitting the program.
Don't overdo it means: Never start a fitness or fat-loss regime that involves strenuous exercise on more than 3 days per week.
4. Go For Goals
Short-term goals are vital. And you must be able to track them. Unless you're really single-minded, being able to gauge your progress is essential to keeping your efforts on track.
If you don't have a trainer or coach, then talk over your goals with a training partner or sympathetic buddy. And log things daily. That way, on days when you don't feel like following your plan, you will be encouraged to 'do it anyway' rather than have to write down "Did nothing today".
Note, though, that short-term goals are not the same as the nonsense 'immediate results' you're promised by many weight loss ads. (There are no 'magic pills', and those '6-second abs' are just marketing flim-flam).
5. Make Sure It's Fat That You Lose
Losing 'weight' can make you feel tired and dispirited. That's because micro-diets alone can burn muscle as well as fat. So, if you want to ensure fat loss, then low-intensity cardio-vascular exercise should be your method. That means maintaining a heart rate somewhere between 60% and 70% of your maximum.
A 'rule of thumb' figure for maximum heart rate is 220 minus your age. Then you calculate what would be 60% to 70% of that figure and ensure that your heart rate stays in that band during exercise (see the indicative chart below that shows the band between 60% and 70% for 5-year intervals in age). That helps ensure that you're burning fat.
A cheap, simple-to-use heart rate monitor (the best models use a chest transmitter strap and wristwatch combination) will help you select and maintain the right intensity.
6. Don't Be A Date-Breaker
Be scrupulous about your schedule. If you decided to exercise at 9 a.m. then make it a date and don't stand yourself up! I hope you wouldn't be so rude as to turn up late when you meet somebody else, so don't do it to yourself. If you really need to, use a training buddy to 'shame' you into maintaining your schedule.
And remember too that fitness is its own reward: better sleep, more enjoyable work, improved love life - and a stress-reduced life!
7. Build On Your Results
Keep your successes in mind as a boost to your fat loss program. If you've reached a weight loss target, or you just dropped a clothing size, then use that to strengthen your resolve. Remember, when you exercise, you are investing some time in yourself in order to enjoy the rewards for the rest of your life!
If exercise makes you wish you were elsewhere, you only guarantee a negative experience and hasten the failure of your self-improvement campaign. Find an alternative way of doing things. Swim, cycle, walk You can always listen to music while exercising, but make sure you're not too distracted to pay attention to good form during your routines.
8. Pick Up On Protein
In addition to cutting down on the fat in your food, it also makes sense to check your protein. If you're exercising regularly, you need to replace the muscle tissue you've broken down. That's why you need protein. Try to get at least 20% of your calories from protein while you're eating to lose body fat.
9. Fling The Fries
If you want quicker fat-loss results, remove fried foods from your diet. Saturated fat is hard for the body to process and will only slow your progress. Plus, it tends to be found in all the processed foods that are addictive and therefore hard to give up.
Don't avoid all fats; just try to limit yourself to the 'healthy' fats. Olive oil, avocado, peanuts butter and nuts are examples of fats that you should eat. Dairy foods and red meat contain the sort of fats you should eliminate or reduce. But, don't ditch all fats, or you could give in to cravings and might even slow your body's fat-burning ability.
10. More Meals Is Good!
Don't skip meals especially the first one of the day!
The clue is in the name - that's 'break' and 'fast'. If you start the day with your energy supplies low, you'll always be below par and playing catch-up. Instead, stock up on complex carbohydrates and fruits. Packet cereals should be the no-additive varieties like Shredded Wheat you can always spice things up with some added fruit. Eat 5 to 6 times a day, by fitting in 3 meals and some snacks, to keep up energy levels and stop your blood sugar yo-yo-ing up and down. But, make sure those snacks aren't junk food, as that defeats the purpose.
Follow this plan to maximize your fat-loss and stoke up your fat-burning metabolism.
11. Mind Over Matter
Use affirmations to keep up your motivation. They work on a subliminal level and help to keep you on track with your fat-loss aims. Just write down some positive statements about yourself (as if they're already true) and read through them a few times a day, in a quiet place. Soon, your mind will come to accept them as fact, and will then set about the business of making it so
So, there you have it! Free to you, my top vital tips for losing fat and achieving all the great Body Shaping you desire.
And here's your bonus for reading this far - I have a 12th tip for you:
Be Realistic
Nobody ever became overweight overnight, so you shouldn't expect to shed your excess fat in only a few days. Console yourself with the thought that when fat is lost at the correct rate, it's likelier to stay off long-term.
It isn't always easy to change your habits and lifestyle, which is why we always recommend that you use affirmations (written 'goals') and consider a buddy system - to keep you focused and encouraged in your efforts. The first step of any program is always the hardest - like stepping off a diving board when you're scared or apprehensive. But once your results have become the reward, you can achieve your aims. In as little as one month, you could have turned your life around and be on the way to where you want to be with your weight loss program.
We hope these free weight loss tips help you on the way to that killer body you're aiming for!
And, finally, don't forget, you should always consult your physician before you embark on any changes in diet or exercise!
PS - Another great tip would be to grab my freebie offer while it's still avaialble - details here...
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