In this article I am going to share with you the number one rule for maximum weight and fat loss plus some very specific techniques for putting this rule into practice for maximum long term results.
This one rule can be considered the Golden Rule of weight and fat loss because no other principle, technique or strategy will work without its consistent application. It is so essential and so critical that no diet, no weight loss program and no exercise regime can succeed without it. Having said that there are also some very specific parameters that must be followed in order to make this number one rule effective and productive long term because so many people think they know this rule and try to apply it and fail to see the results they desire.
This rule is not glamorous or sexy, nor is it complex or overly sophisticated which is unfortunately why so many fail to commit to it long term. Many people believe that if something is overly simplistic and easy then it cannot work, it cannot produce results. And this limiting belief is quite often what keeps people from their goals and their dreams because the truth is that quite often the system and strategies for success are quite simple, they difficult bit is taking consistent action and applying them long term.
With that said let’s get right in to it. The number one rule for maximum weight and fat loss is called “the calorie balance”. The calorie balance is simply this, in order to lose weight and reduce body fat you must create and consistent calorie deficit, meaning you must take in and consume less calories than you burn or use. Or said another way you must burn off and use more calories than your consume and take in.
Simple right? Well yes it is but there is so much more to it than that. To some this up you could simply say just eat less and do more but this is misconceived and achieved in a very ineffective way by most people who employ a poor strategy and simply don’t eat. They go for hours and hours without eating, basically starving themselves, and while this will of course create a calorie deficit it also causes many things to happen within the body which does not support effective long term weight and fat loss.
Lowered metabolic rate, drops and spikes in blood sugar, hormonal imbalances and food cravings are just some of the negative consequences of using this poor strategy for weight and fat loss and is why traditional conventional diets do not work. These things will eventually contribute to a greater amount of weight and fat gain, the very opposite to what you want to achieve.
That is why it is essential that you employ and utilise the proper strategy for maximum weight and fat loss using the golden rule of the calorie balance. You must first and for most tip the scales in your favour by consuming less and burning more, however this should not be achieved simply by starving the body.
By applying the following techniques you can and will manage your calorie intake and eat less while burning more and set your body up to lose more weight and burn more fat.
1. Eat smaller more frequent meals.
I could write an entire chapter on this one technique alone. The benefits of eating smaller more frequent meals are endless. The main of which is an elevated and boosted metabolism that will result in a greater calorie expenditure throughout the course of the day. You should divide your normal calorie intake, or food intake, into 5-6 evenly sized meals that you then consume at regular intervals throughout the day, between every 2-3 hours. I cannot emphasize and recommend this technique enough for maximum weight and fat loss!
2. Chew Your Food
The majority of us are in such a rush that we fail to chew our food properly which results in us over eating and consuming too much food and too many calories at each sitting for our bodies to deal with or burn off. It’s more than we need and so the excess is stored as fat. Overeating is common when individuals try to go for hours without eating and blood sugar levels begin to drop. Portion control is an essential step in the weight and fat loss battle. It can take up to 20 minutes for the hormone leptin to reach our brains and tell us we are full. Chewing your food properly and taking your time to eat more slowly allows for proper digestions and for us to recognise more easily when we have eaten enough.
3. Drink ad equates amounts of water
I would have to say this is something that so few people do. Even with my constant recommendations and effort to try to hold people to a higher standard I would estimate that 80% of my private clients still fail to consume an adequate supply of water throughout the day. Our bodies are around 80% water and we every single cell in our body requires water to function properly. Chronic dehydration is a major contributor to many illness and disease but also causes people to over eat as many misinterpreted thirst for hunger simply because they are so out of tune with their bodies. If you are dehydrated then you will not be able to function or perform at any where near your optimal level and will there fore never get close to your ability to lose weight and burn fat effectively. Your results will be greatly limited. Next time you find your self craving some kind of food that you know does not support you in your weight and fat loss goals, try drinking a glass of water first and then see how you feel. This one technique is so underused and underrated which is why so many people struggle with their weight.
Ok , now why these are just the tip of the ice berg this techniques and tips alone are enough to get you started and to get results with golden rule number one “the calorie balance”. Be committed and consistent with these three steps and get regular vigorous exercise at least 3 times per week and you will without a doubt lose weight and burn fat quickly.
To find out even more about how you can maximise your calorie burning efforts, lose more weight and burn the maximum amount of fat then go to www.BodyByAdam.co.uk and sign up for FREE 5 Day Video Course on Boosting Your Metabolism, which is the key to long term permanent weight and fat loss!
You can also find out more about the most effective forms of exercise to use when trying to lose weight, burn fat and shed pounds.
Here is to your health, your happiness and never ending success
Your Trainer and Friend
Adam
www.BodyByAdam.co.uk
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