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

Choose the end result you want to create at the end of your program

This is the first, and definitely the most important weight loss advice I can give you. The reason for this is simple: without knowing where you are going, you will have trouble getting there. So, at the beginning of your weight loss journey, make a decision about exactly what you want to achieve by the time you reach the end of your weight loss program.

The bottom line I wanted to produce at the end of my weight loss program was this: a lean, healthy body with 10% body fat and ripped abs.

Considering that in 1994 my total body weight was 285 pounds and my body fat was over 44%, to be honest, I didn’t think I would ever reach this important health goal that I set for myself.

But this is what I really 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’ve chosen your end result, your next step toward creating permanent fat loss is to look at where you are in the present moment relative to your primary goal. Of the 5 weight loss tips, this one is important because it can help you understand the starting point of your program.

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

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

I also wrote down the most important lessons I’ve learned from eight years of using low calorie diets, fad diets, and many other weight loss approaches that couldn’t help me create permanent fat loss.

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

Once you have decided where you are going and have looked at where you are in the present moment, your next step should be to make a list of the steps you will take to get from where you are today to where you want to be in the future. near future when you create your end result.

Of the 5 weight loss tips, this third one will help you stay focused on the next step you need to take toward your ultimate health goal. Mine was permanent fat loss. This was the main goal that kept me motivated throughout the weight loss phase of my program.

Considering that I weighed 285 pounds and wanted to get down to 10% body fat, I calculated that I would need 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 drinks would equal the amount that my body could realistically burn during the day.

My second step involved using cardio training four times a week. This was very important because she knew that in order to lose 110 pounds of unwanted body fat, he would have to burn that fat. Dieting without exercise didn’t produce results in the past, so I opted 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 expend energy (calories) to maintain it, which means that during the weight loss phase of my program, weight training would help me keep my metabolism elevated and would be easier for me to lose unwanted body fat.

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

Use an effective nutrition strategy to create a small calorie deficit.

Of the 5 tips to lose weight, this one can help you create the necessary caloric deficit without resorting to low-calorie or fad diets. This is very important because these ineffective nutrition strategies lead to increased appetite and massive food cravings.

Since I already knew that a low-calorie approach won’t work long-term and won’t help me create permanent fat loss, I chose to eat 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 of my meals were created using only natural food sources, and the only processed foods 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 avoid cravings for my favorite foods.

Another important element of an effective nutrition strategy is drinking plenty of water throughout the day. I calculated how much water I should be drinking 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 consuming the optimal amount of daily calories and started providing my body with all the macronutrients and micronutrients it needed to function properly, the level of energy that was produced is simply amazing.

Doing cardio four times a week was always super easy, 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 mainly because I used a very simple approach. I lifted heavier weights with fewer reps. My workouts were always 20 to 25 minutes and after that I felt very energized.

The combination of cardio and weight training produced magic. Within twelve months I reached my goal weight of 175 pounds and had 10% body fat.

And for the last 15 years I’ve maintained this ideal body weight using these same 5 Ultimate Weight Loss Tips I’ve written about!

If you have a true desire to create permanent fat loss, you can achieve this health goal by following the same steps I took and you can produce a similar result.

But I have to warn you that 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, the weight will most likely go back up.