Wouldn’t it be wonderful for someone to wave a magic wand to help you achieve fat loss forever? In this article, we explore the different ways you can achieve permanent fat loss. We will talk about what methods will work best for you based on your body type and individual goals – from traditional workouts to the latest in technological fitness gadgets. We don’t prescribe any quick fixes though. Fat loss forever is a tall order and only the people with the strongest wills and motivations will achieve. Do you have what it takes?
Have you been fat and lost the weight only to regain it?
This article is the summary of a talk Dr. D’Adamo gave to a room full of doctors and medical professionals in 2002 at Acadia Hospital in New Jersey, which has been published in his book, Eat Right for Your Type.
His eight tips for permanent fat loss are:
1) eat a healthy, balanced diet;
2) drink plenty of water;
3) exercise regularly;
4) don’t skip meals or allow yourself to get too hungry;
5) eliminate all junk food from your life;
6) keep a positive mental attitude every day;
7) take care of your body with good nutrition and regular exercise – it’s the only one you have!
8) stay away from all sugar – it’s poison.
The trouble is when your body has learnt a new normal of being fat. Say for instance as a teeneage your were always 9 stone, but then at age 40 you ended up at 11 stone. Even if you work really hard to get back down to 9 stone, your body is always now striving to get to its bigger self.
The best exercise to achieve fat loss forever
Exercise is one of the best ways to burn fat. That said, it doesn’t matter what kind of exercise you do as long as you are doing it often enough. Walking, running, cycling, swimming – all are great at burning calories. But if you are looking for a more targeted approach, lifting weights is your best bet for targeting your muscles and building muscle will help burn fat.
If you are constantly looking at a number on the scales – do remember that muscle weight more that fat. You can be ripped and lean at 10 stone or skinny at 8 stone. The likelihood is that the body with more muscle and tone will be the one which looks better to you in the mirror.
So to build muscle and have a body that burns more fat at rest is really going to be the best way to achieve fat loss forever. Imagine being all muscle and knowing that you can eat the occasional pizza? Knowing that when you are sat down because you have so much muscle your body is burning more calories at rest than it used to!
The Squat for fat loss
The squat is a great exercise for fat loss. It strengthens the muscles in your lower body and increases the number of calories you burn. To perform a squat, stand with your feet shoulder-width apart and bend your knees until you’re parallel to the floor. Return to your initial standing position and repeat.
Deadlifts for fat loss
Deadlifts may be the single best exercise for fat loss. Deadlifts are a compound movement, which means they work multiple muscles at the same time. They also involve a lot of large muscle groups, including 2 of 2 most important muscle groups in your body: your glutes and hamstrings. Deadlifts activate these muscles to a much higher degree than other types of exercises.
Bench press for fat loss
If you want to lose fat without losing too much muscle, then it is important to do compound exercises like the bench press. Bench pressing also allows for maximum calorie expenditure.
Barbell overhead press for fat loss
One of the best total-body movements to get rid of fat? The barbell overhead press. This compound exercise not only strengthens your upper body, but also helps to burn calories.
Want fat loss forever? What should you eat?
To have fat loss forever there is always the question of what on earth should I eat? Do I have a life of misery and restriction ahead? Can I just eat salad and vegetables? I am here to tell you that if you want to have fat loss forever you can really eat whatever you want! Now in the future it might be that with med bed technology you just have to take it easy and get in your med bed – but until then you are really going to have to do the work!
Eating in a calorie deficit
This bullet point discusses how to eat in a calorie deficit. When you eat less food than your body needs to function but still get enough of the right nutrients, it will start burning off fat instead of muscle. If you continue this process for a long time without overeating, your body will burn away the fat stores that are taking up space in your belly, hips, and thighs.
Once you have had a period of time of eating a little less each day that you burn off and all of your fat is gone, you can begin to learn how to eat for maintenance.
Eating for maintenance
Eating for maintenance is one of the most important strategies that you can use to maintain a healthy weight. This means eating the right amount of food to keep your body fueled but not putting on additional pounds. It’s important to know how many calories your body needs each day and what a good balance of nutrients looks like. Unfortunately, this type of eating plan isn’t sustainable because it never gets easier and you never have a break from being hungry.
Keep exercising everyday. Value muscle building weight lifting exercises as more valuable than cardio. Learn to enjoy a take away at the weekends but don’t overeat and go crazy every day. If you have a big takeaway on a Saturday night – get up the next day with no breakfast and exercise. View your body like a car – don’t keep putting fuel in it if you are not going anywhere. the more you move the more fuel you get to eat too!