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Home » Lose Weight » How to lose weight and keep it off- even if you have a slow metabolism – Huffington Post

If I had to list three things everyone wants, Id say:

I cant help you with the first two items on that list- but I specialize in the third. As it happens, you can slim down, flatten your belly, and fit into your old jeans- and it doesnt have to take years. In fact, it is entirely possible to lose more than ten pounds a month if you now what youre doing.

Just take a look at Anthony, who lost over 200 pounds in one year by cutting calories and following the Nerd Fitness workout plans. Or Desiree, who lost 200 pounds by finding ways to make fitness fun and encouraging. And then theres Jesse Shand, who lost over 350 pounds with the help of the Bodybuilding.com community.

At the end of the day, fat loss is just a matter of burning more calories than you consume. Since a pound of fat contains somewhere between 3000 and 3500 calories, losing ten pounds a month requires a caloric deficit of 10001200 calories a day.

To lose fat quickly and safely, and avoid rebound weight gain, you just need to do four things:

This doesnt require a starvation diet. In this article, Im going to show you exactly how to cut calories without starving yourself, burn more calories without spending hours a day in the gym, and prevent yo-yo dieting before it happens.

Count calories and macros. Youll need to track calories and macros (grams of fats, protein and carbs) religiously, at least for the first month. First, use this calculator to determine your body fat percentage- and dont suck in your gut when you measure your waist. Then, use this calorie calculator (be sure to select the lean mass formula) to determine your Total Daily Energy Expenditure.

Your daily calorie targets are 1000 less than TDEE on days you lift weights, and 1200 under TDEE on days you either dont work out, or only do cardio. On all days, eat at least 30 grams of protein with every meal and 10 grams with every snack.

Eliminate sugar and liquid calories. In addition to the obvious culprits, watch for hidden sugars in things like fruit, sauces/condiments, and healthy foods such as protein bars.

Drink a lot of water. Staying hydrated is a great idea on general, but dehydration also sends thirst signals to your brain that can get misinterpreted as hunger. Drink at least a gallon of water a day if youre male, or 3/4 gallon if youre female, and have a glass before every meal.

Practice intermittent fasting. Skip breakfast and compress your daily eating into a smaller window of time. If youre a man, fast for at least 16 hours and eat in an 8-hour window every day- noon to 8 PM works best for most people. If youre a woman, fast for at least 14 hours and eat for 10. In either case, this means youre having two small meals and one smaller low-calorie snack each day.

Eat slowly and stop eating as soon as youre not hungry. Theres a delay of up to a half hour between when you eat something and when it makes you less hungry- and thats a half hour in which you can end up eating food your body doesnt need. To make sure that doesnt happen, spend at least ten minutes eating every snack and a half hour on every meal.

Finish your meals in thirds, starting with the veggies, then eating your protein, before finally getting to the carbs. Take 5-minute pauses between each third of the meal to give your brain time to catch up to your stomach. As soon as you no longer feel hungry, stop eating- and dont confuse not hungry with full.

Drink sugar water once a day. This brain hack works by suppressing production of the hunger hormone ghrelin and is a small exception to the no sugar rule above. It was discovered by the late Dr. Seth Roberts, and tested and verified by Drs. Stephen Dubner and Steven Levitt, of Freakonomicsfame. Done properly, it has a dramatic appetite-suppressant effect, making your diet much easier to follow.

Once a day, during your fasting period, drink one to three glasses of ice water with a tablespoon of sugar dissolved in each glass. This sugar water should have little or no taste. You should also consume nothing else other than water for an hour before and after doing this- its important to separate the calorie consumption from any sensation of flavor (usually easiest to do in the evening). Remember to include this sugar in your calorie count.

Make workouts short, intense, and frequent. Work out six days a week, for 2040 minutes at a time. Your workout split should be as follows: 34 days of circuit-based weight training workouts like this one, and 23 days of high-intensity cardio workouts like these.

Exercise on an empty stomach. Workouts performed on an empty stomach have been shown to burn more fat. Either first thing in the morning or right before breaking your fast are the best times to work out for fat loss. If timing workouts during your fasting period isnt feasible, at least time them to be a few hours after your last meal.

Burn more energy as heat. Expose yourself to cold temperatures regularly to make your body burn off more energy as heat. Drink ice water, take cold showers, keep your bedroom cool, or hold an ice pack to your upper back. Eating spicy foods also makes you produce more heat- having a slice of cold cut meat sprinkled with cayenne pepper right before a cold shower can significantly accelerate fat burning.

Get moving after every meal. After eating, either take a short walk or spend a couple minutes doing air squats and pushups. This activates the GLUT-4 receptors in your skeletal muscles so that more of the food you just ate goes to your muscles, rather than fat stores.

Sleep at least 7 hours a night. Eliminate all sources of light from your bedroom. Get to bed at least 8 hours before you expect to wake up, and spend the last hour before that relaxing with the lights turned down.

No alcohol. Alcohol contains more calories than carbohydrates, disrupts your sleep, and raises estrogen levels so that your body stores more fat. Cut it out entirely until you reach your goal weight.

Remind yourself of your mission. Take a set of before photos, print them off, and post them somewhere youll see them every day- such as your bathroom mirror.

Surround yourself with encouraging people. Your social environment has a huge impact on your success, so make sure the people you talk to are encouraging you to stay fit. Ideally, you should have a few friends who are losing weight or have done so in the past. Note that friends who want to lose weight but have never done so may not be supportive- look for successful people who will bring you up with them.

If you dont have friends who can fill this role for you, start taking a fitness class, or talk to people online in places like the Bodybuilding.com forums or reddit.

Keep public logs of meals and workouts. Get a workout app such as JEFIT, GymHero or Bodyspace and record all of your workouts with it. Snap a photo of everything you eat before you eat it. Upload the photos to a dedicated Facebook folder or Instagram account, and post your latest workout stats to Facebook once a week.

Schedule workouts and meal prep times. Keep your workouts in your calendar. Additionally, schedule two blocks of time each week to prepare meals in bulk, so that you have healthy food in the fridge ready to eat at all times. Set reminder alerts to go off an hour before each workout and meal prep, and treat this as work- only a real emergency should stop you from getting it done.

Yes, it will. It will work as long as you actually do it.

Your body doesnt violate the laws of physics. If you cant lose weight, the reality is that youre eating more calories and/or burning fewer than you think you are.

Dont have time to work out? Do 20-minute bodyweight workouts at home, and interval sprints in the street outside your home. You can find the time.

Worried about hunger? Drink caffeine in the morning to kill your appetite until lunch, eat a lot of vegetables and protein, drink a lot of water, and make sure to have your sugar water at night. The first few days can be tough, but the hunger goes away a lot faster than youd think.

Rapid weight loss isnt easy, but neither does it have to be a grueling exercise in self-torture. With commitment and discipline, you can get healthy and build the body youve always wanted- and you can see a difference within weeks, rather than years.

If you want to lose weight and keep it off, download my free fat loss ebooks, Lose 2 Inches in 2 Months and 12 Simple Fat Loss Workouts. Like most things in life, losing weight is just a matter of changing a few of your habits. If you need help building healthier habits and making them stick, download my Habit Change Cheat Sheet.

Before you go- If you enjoyed this article, please share it using the buttons on the left side of the screen, so that your friends can benefit from it too.

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How to lose weight and keep it off- even if you have a slow metabolism - Huffington Post

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Home » Lose Weight » How to lose weight and keep it off- even if you have a slow metabolism – Huffington Post