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How To Lose Weight And Keep It Off Permanently - 5 Top Tips Show You How

Updated on May 9, 2014

Have you been searching for the ways on how to lose weight and keep it off? In this article I will reveal 5 top tips that you can start to apply immediately and stop you from becoming one of the 95% re-gainers who put it all back on within 5 years.

Time unfortunately plays a role in this process too. After the age of 25 we naturally start to lose muscle tissue and the result of that is a slower metabolism.

Research shows that by the age of 50 years old you are likely to burn 1,000 calories a day less than you did in your early 20’s. So by following the 5 top tips in this article we can readjust your body composition and get your body into a permanent fat loss and maintenance healthy state.

Tip # 1 – Do a weight/resistance training workout 3 x every week for 30 -45 minutes. Done in the correct manner weight training will burn more calories than any aerobics class you attend. This is a win – win situation. By resting only 30 seconds between sets and doing reps of 20 per set you will put your metabolism into a turbo charged state and it will stay that way for hours afterwards.

The biggest plus for this kind of workout (including women and pensioners) is that it will hold onto your muscle mass whilst you melt off the fat. This is paramount to having a healthy body composition for burning more calories even when you are resting and sleeping.

How To Lose Weight And Keep It Off Video

Tip # 2 – Getting sufficient protein daily. This is hugely connected to Tip # 1 because without enough daily protein you will need this to build back your valuable lost muscle tissue. Once that tissue is lost your metabolism slows right down and so will your weight loss. With the combination of weight training and adequate protein you can 100% readjust your body composition for permanent fat loss.

Tip # 3 – Having a cheat day or cheat meals. Fat loss and maintenance is very hormone dependant, especially with your anti starvation hormone called “leptin.” As you reduce calories your leptin levels will naturally think you are starving your body and start to store fat. So by having a cheat day or cheat meals you will raise your leptin levels back and start to burn fat again.

A good rule of thumb is the 90 -10 rule with cheat eating. Either have one full day where you eat pizzas, burgers, chocolate & ice cream etc (with portion control, don’t abuse it!). Or split it up over the course of the week, some do 2 half days instead of 1 full day which mentally and physically works really well too.

How To Lose Weight And Keep It Off Video

Tip # 4 – Add high intensity interval training (HIIT) to your routine. Drop those long and boring cardio sessions for 20 – 30 minutes of blasting out some intervals. You will burn more calories as you are performing this exercise, plus your metabolic rate will be on fire for hours afterwards. This does not need to be done in the gym either. You can apply it to swimming, running, cycling and even walking too if you are a lover of the great outdoors.

How To Lose Weight And Keep It Off Video

Tip # 5 – Include some negative calorie foods into your eating plan. There are certain foods that take more calories for your body to digest than actually are contained in the food itself.

Apples are a great example of this. If eating your apple is worth 75 calories to your plan then digesting it uses up 100 calories so you are 25 calories ahead of the game.

This is why I love apples as a starter before a main meal or eaten as a snack between meals for excellent fat and inch loss results. Do some research as there are lots of negative calorie fruits and vegetables you may not be eating yet can still enjoy for a faster fat burning experience.

How To Lose Weight And Keep It Off Conclusion

As you can see, your body composition plus the way to eat and train are the vital ingredients in how to lose to weight and keep it off. No matter what your current condition is like at the moment it is 100% possible to turn it around for the better. Take action on the above 5 tips consistently and you will achieve amazing results.

How To Lose Weight And Keep It Off Video

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    • BarryCross profile image

      Barry Cross 6 years ago from York, UK

      Thanks SiddharthaChouhan for your positive feedback, very much appreciated! Cheers, Barry :)

    • SiddharthaChouhan profile image

      SiddharthaChouhan 6 years ago from Dehradun

      nice tips, thanks for the share