Here Are the 5 Ultimate Weight Loss Tips That You Can Use to Create Permanent Fat Loss

Choose the end result that you want to create by the end of your program

This is the first, and is definitely the most important weight loss tips that I can give you. The reason for this is simple: Without knowing where you are going you will have a problem getting there. So, in the beginning of your weight loss journey make a decision about exactly what you want to accomplish when your reach the end of your weight loss program.

The end result that I wanted to produce at the end of my weight loss program was this: A lean, healthy body with 10% body fat and visible six-pack abs.

Taking into account that in 1994 my total body weight was 285 pounds and my body fat was over 44%, to be honest, I did not think I would ever reach this major health goal that I set for myself.

But, this is what I truly wanted, so I wrote this goal in my notebook, and took my second step.

Track your current circumstances by looking at exactly what you have in the present

Once you have chosen your end result, your next step toward creating permanent fat loss is to look where you are in the present moment in relation to your primary objective. From the 5 weight loss tips, this one is important because it can help you to understand your starting point in your program.

In my case, I weighed myself, and had an experienced tester measure my body fat percentage. My body fat percentage when I started was 44%. This means that I had 125 pounds of body fat. Obviously this was really shocking to me, and my confidence went way down after hearing this number.

But my desire to create my major health goal was really strong, so I simply wrote how much I weighed, my total body fat weight, and my lean body mass weight at the bottom of my notebook.

I also wrote the most important lessons that I learned from eight years of using low calorie diets, fad diets, and many other weight loss approaches that could not help me to create permanent fat loss.

Create a list of steps that you will take to create permanent fat loss

Once you have decided where you are going and have observed where you are in the current moment, your next step should be to make a list of the steps that you will take to go from where you are today to where you want to be in the near future when you create your final outcome.

From the 5 weight loss tips, this third one will help you to stay focused on the next step that you must take in the direction of your major health goal. Mine was permanent fat loss. This was the primary objective that kept me motivated the whole weight loss phase of my program.

Taking into account that I weighed 285 pounds and I wanted to reach 10% body fat, I calculated that I would have to lose 110 pounds of unwanted body fat while maintaining my lean body mass.

My first step was to consume my daily maintenance calorie intake. This means that the calories that came from my food and beverages would equal the amount that my body could realistically burn during the day.
My second step included using cardio-training four times per week. This was very important because I knew that to lose 110 pounds of unwanted body fat I will have to burn this fat off. Dieting without exercise did not produce results in the past, so I chose to take another path toward creating permanent fat loss.

My third step was to use weight training to maintain my lean muscle mass during the weight loss phase of my program. Since muscle is a metabolically active tissue, our bodies must expand energy (calories) to maintain it, meaning that during the weight loss phase of my program, weight training would help me to keep my metabolism elevated, and it would be easier for me to lose the unwanted body fat.

This was a secret that I learned from my friends in the gym, that used weight training to create their muscular physiques. They told me that while I am losing weight the best approach is to focus on maintaining my current muscle, and when I reach my ideal weight I can adjust my calorie intake and start building new muscle.

Use an effective nutrition strategy to create a small calorie deficit


From the 5 weight loss tips, this one can help you to create the necessary calorie deficit without you having to use low calorie or fad diets. This is very important because these ineffective nutrition strategies lead to an increase of your appetite and massive food cravings.

Since I already knew that a low calorie approach will not work in the long term and will not help me to create permanent fat loss, I chose to consume four average sized meals every four hours.

The size of each meal was calculated by taking my daily maintenance calorie intake, and dividing this number by four. Then using the 50-30-20 nutrient ratio I calculated how many calories I will consume from carbohydrates, protein, and dietary fat.

All my meals were created using only natural food sources, and the only processed food that I allowed myself to eat were during the three weekly cheat meals.

These cheat meals were always eaten in the morning, and this helped me to avoid cravings for my favorite foods.

Another important element of an effective nutrition strategy is to drink plenty of water during the day. I calculated the amount of water to drink using a formula based on my daily calorie intake.


Use an effective exercise strategy to burn unwanted body fat and maintain your muscle

Once I started to consume the optimum amount of daily calories and started to provide my body with all the macro-nutrients and micro-nutrients it needed to function properly, the energy level that was produced is something that was simply amazing.

Doing cardio-training four times per week was always a breeze, and I used walking and a rowing machine to create the necessary calorie deficit to burn the most total calories during my workouts.

Weight training was also easy, and mostly because I used a very simple approach. I lifted heavier weights with fewer repetitions. My workouts were always 20-25 minutes, and afterwards I felt really energized.
The combination of cardio-training and weight training produced magic. In twelve months I reached my ideal weight of 175 pounds and had 10% body fat.

And, for the last 15 years I have maintained this ideal body weight by using these same 5 Ultimate Weight Loss Tips that I have written about!
If you have a true desire to create permanent fat loss, you can accomplish this health goal by taking the same steps that I took, and can produce a similar outcome.

But, I have to warn you, if you want to maintain your ideal weight for life, you will have to keep using these weight loss tips for the rest of your life. If you stop, most likely the weight will creep back on.

"Alex Platups is the editor of weight-loss-tips-and-secrets.com the site about creating irreversible, long term weight loss success. If you want to discover the most effective Weight Loss Tips for reaching your ideal weight, then make sure that you visit his site.

You can also read about a 210 page eBook that Alex Platups has written called The Secret To Permanent Fat Loss by clicking on this link http://www.weight-loss-tips-and-secrets.com/secret-to-permanent-fat-loss.html This eBook has the ultimate motivation, nutrition, and exercise strategies that can truly help you to create irreversible, long term weight loss success. These are the exact same strategies that have helped him to lose over 110 pounds in twelve months and have helped him to maintain his ideal weight for almost 15 years.

Copyright: you may freely republish this article, provided the text, author credit, the active links and this copyright notice remain intact."

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Eight Great Weight Loss Tips

Here are some great, weight loss tips to help you reach your fitness and body composition goals. Why eight weight loss tips and not ten...or even fifty weight loss tips? I want to keep it simple so that there is an increased chance they might be followed. All the weight loss tips in the world won't do a bit of good if nobody can remember to follow them. You don't even have to follow all of these tips. For starters just pick one and when that becomes a habit, try the next weight loss tip that strikes your fancy.

The most important weight loss idea has to do with the Law of Thermodynamics. This law means that in order to lose weight, you need to spend more energy than you take in. In order to gain weight you need to take more energy in than you put out. So, losing weight is simple; eat less food while moving more often! The weight loss tips below are just ways to take advantage and make more efficient use of this unavoidable law of nature.

Weight loss tip #1: Don't go On a Diet!

 Yep, I said it, don't go on a diet. Most people can't stick to a diet for a long period of time. They get discouraged and quit. You need to make healthy changes to last a lifetime, not look for the next fad quick-fix. Does this mean diets and diet books are bad? Certainly not, you may be in the minority who find one that works for you. If not, you still can learn something about nutrition that you can apply to your eating habits. Make small changes to your nutritional habits and over time you will reach your goals and be able to maintain them.

Weight loss tip #2: Make 1 small healthy change that you can live with today!

 For me, that was cutting out sugary sodas and other sugary drinks. A typical regular can of soda has about 140-170 calories. Two of those per day equals 280-340 calories a day, or about ¾ lb weight loss per week if you were maintaining your weight before that change (see weight loss tip #6). What do you drink instead? Cold water!!! Not only is water healthy, one once of cold water will burn one calorie when your body heats is up. So, drinking the recommended 64-96 oz. of water per day could equal up to 96 extra calories burned (depending on how much cold water you drank before).
It doesn't have to be sugary drinks. It could be cutting out desserts, or limiting them to once or twice a week from every day. Try replacing one un-healthy snack per day with a healthier one. You pick one that you can stick to (but start drinking more water anyway).

Weight loss tip #3: Eat breakfast!

There's a reason for the cliché about breakfast being the most important meal of the day. That's because after fasting all night, your metabolism is at its lowest point in the morning. You need to stoke the metabolic fires with a good breakfast that contains both carbohydrates and protein. If you don't, your body will think it is being starved and will want to store any excess calories from the first thing you do eat (say at lunch) as fat to hedge against long periods with no energy intake. Breakfast first thing keeps this from happening and gives you energy to start the day.

Weight loss tip #4: Eat 4-6 smaller meals per day instead of 2-3 big ones.

 The easy way to do this is by having breakfast, mid-morning snack, lunch, afternoon snack, and then dinner. There, that's 5, good enough. A piece of fruit makes a great snack. By spreading your energy intake out in smaller, more frequent increments, it will increase your metabolism (you will burn more calories) because your body never thinks it is starving.

Weight loss tip #5: Reduce stress.

 Stress causes our body to release cortisol which is a hormone that helps us deal physiologically with stress. Simply put, the adaptations our body does in response to stress are contrary to weight loss. The release of cortisol promotes fat storage and suppresses the manufacture of other hormones that promote building of lean muscle mass. Try yoga, try meditation, try a hobby or punching a heavy bag. Just do what works for you to lower stress.

Weight loss tip #6: Determine how many calories you need to maintain your current weight, and how many you need to reduce per day to meet your weight loss goals.


 Step 1: Determine your basal metabolic rate. This is how many calories your body burns just to maintain minimal life-support functions and is about 75% of all the calories you burn. The formula is simply your body weight ____ X 10= basal metabolic rate.

Now, to determine how many calories you need each day to maintain your current weight, multiply the base metabolic rate by a "lifestyle factor" based on how active you are. A note on the formula: it is just a rough estimate, females will need a few less calories (perhaps 200) than this formula indicates. Males might need 100 more. As you age, you will require fewer calories as well to maintain weight. So, use the formula to get you started, then adjust your daily caloric needs based on your results (this is where a nutrition log is important, see weight loss tip #7).

For sedentary people (office workers, people who mostly sit or drive all day) use 1.4. For moderately active people (people on their feet all day like wait staff, service industry, moderate exercise) use 1.6. For very active people (jobs with lots of physical labor, movers etc., athletes) use 1.8. If you think you are in between two of the examples, then you can split the difference.

Let's plug some numbers in: Weight 195 pounds, office worker. 195X10 = 1950 calorie basal metabolic rate. 1950 X 1.4 = 2730. This is roughly how many calories they need to consume to stay at 195 pounds. It's not an exact science, but should be very close and is a great starting point.

Now you can set your weight loss goals based on how many pounds you want to lose and in what time-frame. The maximum sustainable healthy weight loss level is about 2 pounds per week. In order to lose 2 pounds per week, you need to decrease your energy intake, and/or increase your energy output, by 1000 calories per day. A 500 calorie per day reduction will result in a loss of approximately one pound per week.

So, losing 40 pounds will take 20 weeks, or about 5 months at 2lbs per week. If you decrease your daily intake by 500 calories per day as well as increase your energy expenditure by an average of 500 calories per day. From our example above, to lose 2 lbs per week, they would either need to eat 1730 calories per day (2730-1000) or 2230 calories with about 500 calories worth of exercise averaged out over each day.


Weight loss tip #7: Keep a food log.

 Write down everything you eat for 3 days (every single calorie!) then total up the calories and divide by 3 to get an average. Now that you know how many calories you are taking in, you can plan out how many you need to reduce per day in order to reach your goals.

Weight loss tip #8: Move more!

This doesn't mean you have to start some grueling exercise program. In the beginning, just look for ways to move a little more than normal. Take the stairs instead of the elevator. Walk to the store down the street, or the park instead of driving. When you do start an exercise program, start slow and easy. No more than 3 days per week in the beginning. Twenty minutes of walking 3 times per week is a great start. Or, 3 shorts workouts at the gym or at home per week. This will start to increase your caloric expenditure so you don't have to cut quite so many calories out of your diet and still lose weight.

Like diets, most people overdo it when starting an exercise program, then burn out and quit. It's OK to miss a few workouts, or even have a rough week and not workout at all. No reason to quit in frustration, just start up again next week.

That's all the weight loss tips I have for ya...just remember that slow and steady wins the race. You didn't get overweight in a short period of time...it will take some time to lose the weight as well. Make one change at a time, add to it when the previous change becomes part of your lifestyle. Stop making changes when you are happy with your results, your health and lifestyle. The good news is you can start making some small changes today that will last a lifetime and have you feeling better, being healthier and living longer.

Brian Stramel is a certified personal trainer with a passion for helping people reach their fitness goals. Learn more about weight loss tips, fitness and kettlebell exercises at http://www.fitkettlebell.com

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Comment Perdre 3 à 5 Kg par Semaine Naturellement

AVERTISSEMENT : OUBLIEZ les Régimes, les Drogues, les Médicaments et l'Entraînement Intensif, NE JETEZ plus votre Argent par les Fenêtres Avant d'avoir Lu ce qui Suit !


Aimeriez-vous perdre 3 à 5 kg par semaine ?
Être mieux dans votre peau ?
Avoir plus d'énergie ?
Avoir une apparence plus jeune ?
Poursuivre vos occupations actuelles ?
Manger toute la nourriture que vous voulez ?


" Le Secret Caché par l'industrie du Régime et des Produits pour Perdre du Poids est Enfin Révélé au Grand Public ! "

The new Rubbish Diet Challenge website is now LIVE!

After much hard work from a dedicated team, the Rubbish Diet Challenge website is now live and kicking and ready as an online toolkit for anyone who wants to take the 8 week challenge to slim their bin! 

You'll find all you need, including an overview of how it works, some great diagrams and a sign-up form.  Once signed up, you'll receive a series of weekly tips, introducing different themes over the eight weeks.

So if you've been itching to take up the challenge but haven't got around to starting it yet,  there's no better time.  Do pop over to the new website and have a gander.   You can find it at www.therubbishdiet.org.uk. And if you live in Suffolk, Powys or Shropshire there are even 'Bin Doctors' on hand to tell you about their county-wide campaigns which are launching next week, offering extra assistance to help slim those bins.

Talking of which, it will come as no surprise that I'm rolling up my sleeves to help out in Suffolk, along with Kate Kelly, who took the challenge last year.  And we're getting ready to support presenter Mark Murphy, who is championing the BBC Radio Suffolk Rubbish Diet Campaign.  It's going to be HUGE and kicks off on Monday.

That's eight weeks of waste-busting fun in our own county.  We'll be covering all the latest news via a new local blog www.rubbishdietsuffolk.blogspot.com.  So, if I suddenly go all quiet here, you'll now know where to find me!

I hope you like the new website, and if you do, please tell your friends.  Here's to a very exciting new phase of The Rubbish Diet and an ENORMOUS thank you to everyone who's supported it so far.  The next few months are going to be great!

SLIMMER BINS, HERE WE COME!

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Recipe: Lemon and thyme roasted chicken, with Mediterranean butterbeans and sweet leek gravy

Hey guys. Now this is, I must admit, a bit of a lengthy recipe, but then again it is a proper gurt lush roast chicken dinner, with a properly made gravy (no bisto here!) so it requires perhaps a little more effort than a lot of my quick-fix recipes. My housemates loved it, as did I. I've really perfected this roast chicken recipe, i've tried "lemon thyme" chicken's before, but theyve always ended up too lemony! Basically, don't chuck a lemon up the chicken's jacky, nor squeeze a load of the lemon juice onto the chicken/ into the roasting dish. Again- too sharp and lemony! I made a leek gravy in the end because I didn't have any onions/shallots and it's just what i had in the house- use onions instead if you fancy. Cooking time of the chicken of course depends on how big your chicky-bird is, just generally roast until you can put a knife into the thigh cavity of the bird and the juices run clear.

Lemon and thyme roasted chicken, with Mediterranean butterbeans and sweet leek gravy (serves 4)

The Chicken

30g butter
1 tbsp olive oil
2 clove garlic, crushed
Handful fresh thyme
Zest of 1 lemon
Salt and pepper
1 rasher smoked bacon
1 small/medium raw chicken
2 shallots
2 celery sticks (plus another celery stick for trimmings stock)
150ml white wine
150ml water
1 bay leaf

The Butterbeans

1 tbsp extra virgin olive oil
6 spring onions, sliced
1 rasher bacon, finely chopped
1 tsp herbs du provence
2 tins butterbeans, drained and rinsed
2 tbsp diced roasted red peppers (from a jar)
200ml water
Juice of ¼ a lemon
Salt and pepper to taste

Leek Gravy

1 tbsp butter
1 large leek, finely sliced (the dark green ends kept for chicken trimmings stock)
1 garlic clove, crushed
Pinch sugar
100ml white wine
400ml chicken stock (made from the chicken trimmings)
1 tsp corn flour, mixed with water

1. Preheat the oven to 180. Soften the butter, and mix it with the olive oil, 1 clove of garlic, thyme, lemon and seasoning. Prep the chicken- cut the strings tying it together, and chop off the wing tips, the bottom of the legs, and part of the tail. Put these trimmings in a pan, with a the green bits of the leek, a celery stick, a crushed garlic clove, a bay leaf, a sprig of thyme, and some seasoning. Fill this pan up with water, bring to the boil, and cook for 30 minutes (to make a temporary stock) and set aside.

2. Put 2 celery sticks, a garlic clove, and shallots in a deep roasting tin. Place the prepped chicken on top of this. Rub all over with the garlic/herb/lemon butter, and put a rasher of bacon on top. Pour the wine and water into the roasting tin, and put in the oven for about 1 hour/ 1 hour and a half (depending on how large the chicken is). Remove the chicken from the oven half way through cooking, remove the bacon rasher, top up with water/wine if necessary, and put back in the oven.

3. In a medium saucepan, fry the spring onions and bacon for 5 minutes. Add all the other ingredients and cook on a high heat for a further 5 minutes. Season to taste, and set aside.

4. Remove the chicken from the oven, lift it from the roasting tin onto a plate, and cover it with foil to let it rest. In another saucepan, fry the leek, garlic and sugar in butter for 5 minutes, stirring often. Add all other gravy ingredients and all the scraped juices from the roasting tin, and cook on a high heat until thickened (takes about 10 minutes). Season to taste.

5. Carve the chicken, and serve this with the hot butterbeans and gravy.

The calm before the great excitement!

Taking a brief Easter break before the big stuff happens!

Regular readers of the Rubbish Diet will probably recognise that nervous grin by now.  It's the one that says 'oh heck, it's too late now, it's happening and there's no going back now'. 

A bit like this one, taken in January 2008, when I signed up to St Edmundsbury's Zero Waste Week, agreed to become their community champion, panicked and then set up this blog.

Yes, this old blog, with just me and my bin! 

Then you and your bins....

It really has been fun and I am truly grateful for everyone who has followed and interacted with the blog over the last five years.

But things are about to change bigtime!

So, please hang onto your seats for the next stage of The Rubbish Diet adventure, because very soon it's not going to be just me and this little blog anymore.  There's a whole team of people behind the scenes, who have been working hard to take the bin-slimming experience to an all new level. 

And over the next week, we will be announcing a brand-spanking-new Rubbish Diet website (yep - a proper website - at long last!) and the very exciting launch of The Rubbish Diet challenge which will soon be taking place across three counties (Shropshire, Suffolk and Powys).

I would love you to be a part of that too, whether it's following the story, tweeting the new links or encouraging your friends to get involved.  There will be lots of stuff happening with some fantastic local projects, including teaming up with BBC Radio Suffolk to launch the BBC Radio Suffolk Rubbish Diet in my own area, which is both very exciting and equally daunting. 

We are really just days away from the launch of the new website, followed by the actual Rubbish Diet challenge which launches on 15th April, inviting participants to slim their bins over 8 weeks.  There will be new blogs too, enabling local followers to keep up with stories from their respective counties.

But there's no rest for the wicked!  There's much to do between now and then - including another visit to landfill, delving into some prestigious bins around the county.... and judging by that photo, I'd better fit in another haircut as it looks like a spider has landed on my head! 

Well there's definitely no going back now!  So do watch out for imminent announcements and all those luscious bin-slimming links coming VERY SOON!

Meanwhile, if you are on Twitter, do follow @TheRubbishDiet, which will feature all the latest news as it happens. Local updates will also be available via @RDShropshire, @RDSuffolk @RDPowys.

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Restaurant Review: Yak Yeti Yak, Bath

I will start this review with the point that this used to be my utmost FAVOURITE restaurant in the whole of Bath, if not, the entire country. This is why, very unfortunately, I was so disappointed in my last visit to this little Nepalese restaurant, Yak Yeti Yak.

The “occasion” for this meal was I had this friend that really really needed cheering up, so I decided I would take him here for a treat, as he loves his food almost as much (I say ALMOST, I don’t know anyone that loves grub as much as me- I ruddy live it!) as I do, and he had never tried this place before.  My friend was running a bit late, so I waited at the bar area for about 20 minutes and ordered a nice cup of chai. Chai is Nepalese tea- it’s not to everyone’s taste, it’s traditionally very sweet, quite weak, but spiced (cardamom, saffron, cinnamon etc.) milky tea. This place used to do THE BEST cup of chai, all frothy and scented and just the right amount of sweetness- beautiful. However, the cup of chai they served me on this occasion tasted like an overly sweet cuppa that at one point flirted with a cardamom pod.

My mate arrived, we took our seats- there are certain tables where you can sit on the floor with cushions and everything but I’ve never really liked that whilst eating. I mean its cool and informal to  do that with cocktails or wine with friends but not in a restaurant- even a chilled out one. Plus when me and my family used to eat there all the time, theres no way we could have done that anyway because my dad can’t cross his legs, haha!

Anyway, after having a nice cold Nepalese lager, we decided to order. In this place, theres a choice of about 6 starters- I recommended the “Momos”- which are traditional spiced dumplings. I had the vegetables ones whilst my friend had the pork variety.  Normally I love these little things- however, I felt that my vegetable ones had a slightly too hard texture (like they had been steamed a little too little or a little too long?).

Main course-wise- generally the way you order in Yak Yeti Yak, that if your’e super hungry, you each order either the “Dal Bhat Takari” or the “Dal Bhat Masu” set meal-  the masu is meaty and the takari is veggie- you basically choose one of the meat dishes off the main menu, or the veggie ones, and you choose between the orange or black dahl (black one is brilliant!), and this comes with loads of steamed rice, aloo channa, and achar (a type of tomato chutney). I decided against this (it is a big big meal!) and ordered the “Muglinko kukhura”- described as “Chicken stir-fried on the bone with our own blend of spices tomato, onion, garlic and ginger.”, the chamsur sag (stir fried watercress and spinach in curried spices- luuush!!!) and some rice.

 

Normally, I really don’t mind my meat on the bone. I know, like anyone else, that often meat on the bone can taste much nicer- the closer the meat is to the bone, the more flavour you will find- I don’t mind picking the meat off! However…..when this dish arrived, despite being very flavourful, was almost utterly impossible to eat. It was basically like they had smashed a load of whole chicken up, spiced it, cooked it, then shoved it in a bowl. Meat either has to be off the bone, or obviously on the bone- I found myself trying to eat this dish, but constantly picking shards and little fragments of bone out of my meal/mouth/teeth! Hardly very polite! The chamsur sag was allright, and the rice, well it’s just boiled rice- it’s hard to get wrong! During all of this it was also hard to get any of the staff’s attention , they all just seemed to be hanging out at the bar, looking vaguely pissed off. It’s so sad- the place looks so cool and and unique/authentically Nepalese, and the staff used to be so friendly, but the new lot seem so miserable.

I decided after that disappointing main course, that I wasn’t going to order a pudding. However, if this place get’s better, I would very much recommend the “Gajaarko Tartlet”- a rather unusual but delicious dish, a sweet spiced carrot tartlet, served with either cream or ice cream. An absolutely stunning dessert. Luckily, even if things don’t improve there, I can recreate this at home, as I very fortunately went to catering college with someone I found out who worked there- and I made him promise to write me this recipe down- a promise that the boy kept! Shall have to write it up on here one day (with my own adaptions of course!).

Anyway. Gosh. A thoroughly unfortunate visit to the place I used to adore. I have to hope that they’ll get back to their old ways- that the food will be out of this world, and the service warm, however, at this current state, I would have to rate the food as 2/10, and the service the same! Know that I don’t mean to sound harsh, but this place really need to pull their socks up, if they want my (or anyone else’s for that matter!) repeat visits.