6 Steps To Fat Loss Forever
Losing fat is hard when you don’t know what you are doing. Luckily, these simple 6 Steps To Fat Loss Forever, make it easy to lose weight and keep it off for good! Get ready to start burning fat and losing weight, like never before!
Step #1: Take a multivitamin and drink more water!
First, start by simply taking a multivitamin every day and drinking more water. This may seem simple, but it can greatly improve how you feel. Plus, vitamins, minerals, and water all help with fat loss by regulating your metabolism and helping you feel full.
Choose a good multivitamin that has about 50% Daily Value for most vitamins and minerals, and try to work your way up to drinking 0.7 oz x Bodyweight (lbs) in water each day.
Do this for 1-2 weeks before continuing to step 2.
Step #2: Exercise More!
Next, you absolutely need to exercise if you want to lose fat. Your diet is important, but exercise is much more valuable, as it affects how your body reacts to food.
However, it is vital that you maintain a regular diet as you increase your activity level. If you start out by increasing your daily activity and cutting calories at the same time, then your body will not have the energy to exercise. Eat clean, but eat enough to be full and energized for your workouts.
You should do 90 minutes of moderate intensity exercise 5 days per week OR 30 minutes of vigorous intensity exercise 3 days per week OR a combination of these two.
Do this for 0-4 weeks before continuing on to step 3.
Learn more about these Exercise Guidelines.
Step #3: Improve Your Diet!
Before we cut out calories, we need to make sure that you can maintain a proper diet to fuel your increased activity levels. By improving your diet you will begin to improve your body composition, even if you maintain the same bodyweight.
Maintain this improved diet for at least 4 weeks before moving to the next step.
Step #4: Build Muscle!
In order to maintain your valuable muscle, it is important that you do a good amount of strength training while trying to lose fat. If you don’t, then you will lose that valuable muscle and have to work even harder to get it back.
Also, if you do some strength training, you do not need to do nearly as much cardio exercise.
Do this until you have built a solid base of muscle and strength before moving onto step 5.
Recommended Strength Programs:
Step #5: Cut Calories
If you are exercising regularly while maintaining a regular nutrient dense diet and have stopped losing weight, then you should start to cut out calories. NOT BEFORE!
Again, you need the energy to fuel your increased activity, then you can cut back when it stops working.
I recommend you only cut out 200-500 calories from your daily intake and stick with that until it stops working. Then repeat. For most of us that is just cutting out one snack or part of a meal.
Learn more about modifying your caloric intake with these articles:
Step #6: Be Patient!
Unfortunatley, fat loss just takes time. If you have built up many bad habits over the years, it is likely going to take a year or more to correct them.
Progress may seem slow, but any progress should be viewed as a success. This is not easy! So, be proud of yourself every day for taking on the challenge!
Other Fat Loss Articles:
- JACKED (How to Build Muscle)
- SHREDDED (How to Get Leaner)
- Summer Abs!
- MOVEMENT-Why You Should Be Moving Everyday!
- Hydration (What You Don’t Know)
- Stronger Dieting (Optimizing Your Diet)
- The Truth About Protein
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