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Lose fat

Four Ways To Keep The Weight Off

Lose Fat

Guest Post By Calvin Huynh

Here’s how to stop yo-yo dieting once and for all.

You’ll do something even more important than losing weight:

You’ll keep the weight off, once and for all.

You know how it goes. You lose a considerable amount of weight from trying a new diet or a new training program. But within a few weeks (and maybe faster!) the weight comes back like that clingy ex you just broke up with.

It all springs from misunderstanding the basics. Misinformation from companies with something to sell doesn’t help.

Stop the vicious cycle by downloading my free guide The Beginner’s Fat Loss Guide. It is a simple but effective guide to help you lose weight and keep it off  — once and for all.

Right now, on to …

Lose Fat

Reason #1: You Place Too Much Value on the Scale

Many people get so discouraged that they give up when the scale numbers go up. They place too much importance on a number on the scale, sometimes using it to measure their self-worth.

They may be trying to get back to their high school weight or trying to emulate fitness models.

But the scale is terrible at tracking pure fat loss. You could lose weight and not be losing fat. You could also be losing fat and be gaining weight.

Why does the scale fluctuate? There could be many reasons including time of day, meal timing, restroom patterns, sodium intake, carb intake, water intake, menstrual cycles, hormonal changes, muscle growth, or alcohol consumption.

 Lose Fat

Any of these factors alone can tip the scale as high as an extra 1-3lbs. No wonder that stupid number keeps bouncing back up. Your body does this by retaining water, nutrients, and body contents. Keep in mind that these factors are part of everyday life and are completely normal. None of them will make you fat. (Yes, not even alcohol will make you fat.) But if you place too much value on a scale number, you will get discouraged and begin binging. And that which will cause you to gain fat!

Here’s what to do: Learn that the scale is not that important. It’s a good indicator of long term progress, but don’t check it too often especially, if you have a bad relationship with it. A better way to track is by taking progress pictures or waist measurements.

Reason #2: You Don’t Understand How Diets Work

Many people will be successful with a particular diet that restricts a certain group of foods. The moment they start bringing those foods back into their lives, they begin to gain weight. They mistakenly conclude that the food made them get fat.

Lose FatBut the real reason you lost weight was simply that you ate fewer calories while you were “on the diet.” It doesn’t matter whether your diet is low carb, low fat, paleo, or keto. Any diet will work if you are in a “caloric deficit”, a fancy way of saying you are burning more calories than you are eating.

If you were successful with a particular diet, it’s not necessarily because you cut out certain foods. More likely, it’s because that diet forced you to eat less calorically dense foods, resulting in in a caloric deficit. If the scale numbers creep back up, it’s because you didn’t understand why you succeeded in the first place. It’s not because “carbs make you fat.”

Here’s what to do: When coming off of a restricted diet, be sure to adjust portions. By adding back a certain food group you are adding back calories. You need to compensate by reducing other calories. Eat what you like. Just plan ahead and adjust portions to match your goals.

Reason #3: You’re Losing More Than Just Fat

When you lose mostly fat steadily, the weight is more likely to stay off. If you are putting back a lot of the weight you lost it could be because the weight you gained back was either water, muscle, or glycogen.

Lose Fat

Extreme measures like waist wraps and fad diets make you lose a ton of scale weight.  But the weight comes back up as soon as you rehydrate. That’s  because what you lost was mostly muscle and water, not fat.

Worst, fad diets with excessive caloric restriction deprive you of essential nutrients. You lack the energy to train properly and your hormones can get out of whack. That’s why fad diets are unsustainable.

Here’s what to do: Put a priority on strength/resistance training a few days a week. Understand that steady fat loss will be more effective than dramatic methods. Eat enough protein to hang on to the muscle you currently have. Aim for 1-3 lbs of weight loss each week instead of the 20lbs that Kim Kardashian’s diet promises.

Reason #4: You’re Not Addressing Bad Habits 

If you get sick a couple of times a year, it’s normal and a little bit of medicine will get you through the day.

If you get sick dozens of times a year, medicine will still probably get you through the day. But you should also tackle lifestyle issues that may be contributing to your poor health. So make sure you get enough sleep and avoid bad nutritional habits like emotional eating, binging from stress, trigger foods, or not listening to hunger/fullness signals.

Here’s what to do: Learn which bad habits you might have. Take action on them while you are losing weight. For example, if you had a bad habit with not being mindful of fullness signals, your action steps would be to:
– eat more slowly
– drink more water when you eat
– eat t less often in front of a screen.

This ensures when your current diet ends, you won’t regain all the lost weight. You will have the healthy lifestyle habits required to maintain your weight. And you can then decide whether to lose more weight or move into to a muscle building phase.

The Takeaway

More than 90% of people who lose weight fail to keep it off. Don’t be among them!

You’ve heard of the wealthy 1%? Well, how about being among the healthy 10% who keep off the weight they lose?

It has been done. It can be done. And you can do it, too. You now you have the correct tools.

Don’t confuse your worth as a person with a number on a scale. Understand how dieting works. Focus on losing fat steadily.  Correct bad habits that have been hanging around for too long.

If you do this, the weight really will come off — and stay off — once and for all.

P.S. Need a place to start your weight loss journey? Download my free Beginner’s Fat Loss Guide.

About The Author

Calvin Huynh is a  California trainer who creates custom online programs for busy people who may not have been in the jock crowd in high school but want to lose weight and get stronger and happier. He blogs at Calvin Huynh Fitness.

11 Expert Tips for Rapid Fat Loss

Special Author’s Note, April 28, 2015:  This is the most popular blog post I have ever published. I seem to have struck a chord. And no wonder. This is the combined wisdom of several top coaches on Rapid Fat loss. It’s newly revised and has a Free Checklist so you can hang it on your fridge. Get that here:

Hook me up with the Checklist, Eric!

Enjoy,

Eric
—————-————————————————————-

You’ve probably experienced the most irritating aspect of building a strong, shredded, and athletic body: stagnation.

While the occasional plateau should be expected, fat loss programs are notorious for creating soul-crushing plateaus that send you into a state of panic and disarray.

The solution sounds easy. Train harder and drop your calories. Right?

Well, not always. Rapid fat loss isn’t always cut and dried. But it does not need to be extremely complicated.

Rather than frantically searching the web for the latest “fat loss secrets,” you’ve come to the right place.

Whether you’re looking to drop a few pounds to get shredded for summer, or starting a long-term fat loss program these 11 Principles For Rapid Fat Loss will accelerate your progress.

 

rapid fat loss, Photocredit: http://www.theranking.com/favorite-dr-suess-quotes_r11991
Photocredit: http://www.theranking.com/favorite-dr-suess-quotes_r119911.

 

1) Consistent Results Requires Consistent Effort

Mike Samuels of Healthy Living, Heavy Lifting

Despite the wealth of misinformation and popular media like Biggest Loser, fat loss is a long journey, not a quick fix.

Bumps in the road, busy lifestyles, and stress are bound to happen. But you need the perseverance to remain consistent and conquer plateaus.

In my experiences, most people hit plateaus because they’ve become a little complacent with their diet and slack off.

For starters: it’s imperative to start tracking your calorie and macronutrient intake. Eric’s Note: I recommend myfitnesspal.com 

Besides the knowledge and awareness you’ll gain with dietary tracking, you’ll also have a renewed sense of accountability.

Lets face it; most of us know what healthy food choices and unhealthy choices are.

By consciously taking note you’ll reinforce your goal. As yourself:

“Am I accounting for everything I eat? “

“Will this help me?”

You don’t need to choke down rice cakes, chicken, and broccoli with a miserably strict diet all the time. But you do need to be honest with yourself and accept accountability to reach your goals.

 

 2) Start the Day with Protein

 

Anthony Dexmier of anthonydexmier.com

Eat your proteins in the morning. A high protein breakfast will keep you more satiated throughout the day, helping you make better choices and stay on track with your caloric goal.

Whether you choose to have some carbs as well is up to you. (I would save them for dinner.) But making sure to eat a significant amount of protein in the morning will be a game changer.

Don’t forget that willpower has a battery life, and it’s generally full in the morning. If you keep the carbs for later in the day, you will probably find your diet easier to follow than if you find yourself short of calories at night.

Most times, a high protein breakfast is low enough in calories to allow you a nice serving of carbs at night.

 

 3) Carb Cycling Made Easy

 

If you’re looking shred fat, build muscle, and improve your overall health, then carb cycling is your answer.

What is Carb Cycling?

Carb cycling is as easy as it sounds and is as simple as cycling carbohydrates on weight training days (high carb) and non-workout/cardio days (low carb).

High Carb: Due to the repeated muscle contractions of resistance training,  your body will have increased insulin sensitivity. With this increased response to carbs,  your body will drive nutrients into your muscle cells. This aids them in repair, grows them, and provides you with more energy.

Low Carb: On the non-lifting days,  you keep carbohydrates low because there isn’t the same increase in insulin sensitivity. Without carbs flowing through the bloodstream, the body is forced to burn stored fuel or body fat. By minimizing carbs a few days per week, the body becomes more receptive to insulin. When you do indulge on the sugary goodness your anabolic response is maximized.

It doesn’t need to be complicated. Have more carbs on days when you’re training to improve recovery and minimize the carbs on days you’re not training. To learn more on Carb Cycling read a full overview of carb cycling made easy here.

4)  If You ain’t Assessin’, you Guessin’

Andy Morgan of RippedBody.jp

When it comes to changing your body it’s imperative to measure body composition, workouts, and constantly monitor them.

Tracking your progress is essential to success. Measurements of body fat, body-part circumference, lifting stats and scale weight are all vital to give a well-rounded view of your starting point and progress.

Miss any one of them and you’re potentially missing huge improvements or even early indications of plateaus.

Whenever people start dieting there is usually a big initial drop in weight. Dieting usually entails a reduction of carb intake, which brings about decreases in water balance.

Even if you gut it out through the hunger, you actually don’t want to start with too high a calorie deficit because you increase the risk of muscle loss, especially as you get leaner. If you stick to between 0.75-1.5lbs of fat loss per week,  then you will be fine.

Depending on training experience and dedication to your diet, you may experience disproportionate fat loss and slight muscle gain despite being in a caloric deficit.

As a result, muscle gain could be hiding some of your rapid fat loss. You could be gaining muscle while simultaneously losing body fat. But that’s a huge win when it comes to looking better naked and improving body composition.

From there, when it comes to getting shredded without losing muscle, consistency and patience is key.

For more information from Coach Andy Morgan check out this piece on maximal fat loss and his guide to tracking and measuring progress here. 

 

5) You’re Not lifting Heavy

 

By now, you already know fat loss is simple in formula, but difficult in execution. A caloric deficit, provided the body and metabolism are healthy, will cause weight loss.

Problem is, without proper training and dietary protocol, hard-earned muscle is stripped away, along with body fat, minimizing the improvements in body composition—unless you lift to prevent that from happening.

Instead of endlessly plodding on the treadmill and bangin’ out high rep resistance training, place an emphasis on heavy strength training.

 

Hook me up with the Checklist, Eric!

Lifting heavy with sets between one and eight difficult reps will increase testosterone levels and stimulate fast-twitch muscle fibers, offsetting the catabolism of muscle tissue and preserving muscle mass when calories are low.

In other words, to look your best and optimize body composition it’s vital to lift heavy when dieting down. Pick two or three exercises per week during “cut” phases and build strength numbers. Not only will you retain strength, you’ll also hold onto muscle while unveiling a shredded body.

 

 6) Stop Drinking Liquid Calories

 

Fat loss diets suck.

You’re already eating less than your maintenance levels to force fat loss. There’s no way around it.

So why would you waste your time drinking calories, ignoring the satisfaction you get from eating actual food?

When you’re aiming for at loss rapid it’s best to chew as many of your calories as possible. More importantly, the mere act of chewing stimulates digestion with amylase to begin the breakdown of starches. Optimal digestion is vital for overall health and especially fat loss.

Please: Ditch the crappicuno caramel mocha crack-juice, lay off the protein shakes, and use a BCAA supplement for your workouts as needed.

When dieting down, chew all of your calories for better digestion and better adherence to caloric restrictions.

7) Sprints or HIIT

While diet reins king for fat loss, optimizing your body and getting the most bang for your buck is also vital.

That’s where strength works to preserve muscle mass and high-intensity interval training come in. High-intensity interval training becomes the icing on the cake due to the effects of exercise post oxygen consumption (EPOC).

 

EPOC is the phenomena where our respiratory rate stays elevated for hours after an intense workout to regain all the oxygen lost during the high-intensity exercise. Essentially, all the air you’re gasping for during sprinting, jumping rope must be repaid.

As a result, your body seeks oxygen to get back to baseline, keeping your respiratory rate and metabolism elevated long after exercise ends.

How much longer are we talking?

Well, in one study, groups repeated three-30 seconds sprints and found they required more energy in 24 hours than 30 minutes of moderate aerobic exercise (Townsend et al).

Furthermore, the National Strength and Conditioning Association (NSCA), examined the role of EPOC and sprinting in weight loss. They concluded that compared to continuous, lower intensity activity, sprint intervals create a greater increase in EPOC.

 

This increase can occur for over 24 hours with appropriate combinations of duration and intensity, leading to greater improvements in body composition (McNeely).

In other words, EPOC helps your body use more calories throughout the day to burn body fat despite shorter workouts.

Oh, and most forms of HIIT like jump rope intervals, sprinting, or complexes stimulate fast-twitch muscle fibers and neural activation, two high-performance muscle sparing benefits.

 

8) Drop grains for greens for at least one week

 

Travis Pollen of Fitnesspollenator.com 

Beijing, we have a problem: You’ve been inspired by Michael Phelps diet when he prepares for the Olympics.

Problem is you’re not a World-Class athlete and you don’t require thousands of calories and carbohydrates to support training.

Instead, you’re focused on shredding body fat.
More specifically, rapid fat loss to look great naked and improve your health.

In this case, dropping carbohydrates down and going grain-free for seven days is a great trick that’s worked well with tons of clients, according to Coach Travis Pollen.

“I recommend eating all the fruit, veggies, and yams you want and even a bit of dark chocolate (70%+ for max benefits) if it satisfies a sweet tooth.”

The biggest reason to drop grains is decreased gut inflammation and an overall cleaner diet. By replacing Grains with greens you’ll consume fewer calories yet higher fiber, plus more phytochemicals and other awesome nutrients to improve digestion and overall health.

Most importantly, one week without pasta, rice, bread, cereal, etc. will leave you leaner and feeling great.

This isn’t a requirement past one week, but I urge you to try it and re-evaluate after seven days. Either continue on the same plan indefinitely or add some grains back in – but do so only in moderation and an increase in greens.

 

Dinner time, boom.

A photo posted by bachperformance (@bachperformance) on

9)You Eat too much—calories are king!

 

It should be obvious that except for hormonal imbalances, the number one reason you’re not losing body fat is you’re consuming more calories than your burning. 

Calories are still king, you must be in a caloric deficit for rapid fat loss. For moderately active people (sedentary job, 3-4 workouts per week), multiplying bodyweight in pounds by 10-12 will put them a few hundred calories below their baseline to trigger fat loss. If you’re more active, go with 12-14 calories/lb./bodyweight to compensate for additional activity.

Eating less sucks, but it’s necessary. All goals worth achieving take sacrifice and fat loss is no different. Drop your calories using the recommendations listed above. Aim to be 300-500 calories below maintenance and no more to avoid crashing the metabolism and plateauing.  

 

10) Try Fasting for 12-16 Hour Periods

 

Per my last point, calories are still king. Fasting is the strategy I use to get photo-shoot ripped and accelerate fat loss because it makes your eating window shorter. Without going into the depths of all the science, intermittent fasting requires taking periods of 12-16+ hour periods without eating or drinking calories and then using the remaining hours of the day as feeding window.

As a result, you’re able to cue in on true hunger signals for better self-awareness, restrict your calories to hammer fat loss, and potentially improve digestive health by giving your gut a rest.

IF is tough and requires consistent effort, but it’s a liberating dietary style that accelerates fat loss allows for a little more flexibility in food choices, which you can read more about here from my man John Romaniello here, and here.

11) Reduce Stress

Life is already stressful. Jobs, family, school, and daily stressors have a big impact on our overall mood and function. More specifically, when you’re stressed your body produces more cortisol, a hormone that potentially increases body fat storage.

Having worked with hundreds of busy professionals, parents, and athletes it’s shocking how many people are constantly stressed, all day, every day. Unfortunately, this makes dieting down difficult, starting a vicious cycle of stress about a diet and lack of fat loss that ironically, makes fat loss more difficult.  

Take time each day to unwind by yourself, meditate (I recommend the headspace app), laugh, and do something fun.  My dad always said if you’re not having fun, you’re doing it wrong, and he’s spot on. Take time to chill, relax your brain, and reap the benefits of a lower stress lifestyle 

Wrap Up 

Like any goal, there are multiple routes to your destination. In the case of rapid fat loss, the main tenets will always be a sound diet that puts you in a caloric deficit, and consistent efforts in the kitchen and gym. Plateaus are bound to happen, and that’s why we’re here.   Armed with these 11 Principles for Radical Fat Loss you’ll be able to troubleshoot your routine and get back on track.  

Hook me up with the Checklist, Eric!

 

Resources: Baechle, Thomas, and Roger Earle. Essentials of Strength and Conditioning. 3rd. Champaign, Il: The Role of Excess Post- Exercise Oxygen Consumption (EPOC) In Weight Loss Programs; National Strength and Conditioning Association

McNeely, Ed. Townsend, Jeremy R., et al. “Excess Post-Exercise Oxygen Consumption (EPOC) Following Multiple Effort Sprint And Moderate Aerobic Exercise.” Kineziologija 45.1 (2013): 16-21. 

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