How To Lose Weight For Free – And Keep
It Off For Good!
Most people have no idea how much money
the diet industry rakes in each year. Think $65 billion and you’re
in the right ballpark – and the figure’s climbing exponentially. The
reason so much money is being by spent by men and women around the
world is because only a tiny percentage of them ever achieve their
goals of losing weight and getting fit. We’re talking less than 5%,
that means that out of every one hundred people who try to lose
weight, less than five of them manage to do it AND keep it off for
more than a few weeks or a month.
So what’s the deal? Why are so many people trying and failing to
lose weight? Is it really that hard? The answer is a resounding no.
It doesn’t have to be hard if you know what you’re doing. Forget the
short-cuts, the fad diets and the fancy exercise machines. If you
want to transform your current body shape, size and appearance into
your perfect physical form, you need to go back to basics. You need
to return to the roots of natural, sustainable body improvement.
That means diet and exercise in VERY specific types and quantities.
If that sounds like hard work to you, like the long way round and
something you can’t deal with, you may as well forget about
achieving that perfect body weight and shape you’ve dreamed about
for so long – because you’re not going to get it any other way. If
you’re okay with that, however, then great! You’re ready to begin
learning what you need to, not do, and how you’re going to use a
special plan to transform your lifestyle and, as a result, your
body’s weight and appearance.
Let’s start with a few of the basics:
Forget right away about cutting all fat out of your diet – it’s just
not a good idea. Your body needs fat to work properly, without it
you’ll feel deprived. What you should do instead is control the
kinds of foods you eat that contain fats. Choose monounsaturated
fats wherever possible. You’ll find these in olive oil, rapeseed oil
and nuts. Avoid saturated animal fats such those found in butter,
cheese and meat.
You’re going to be cutting out a big chunk of the calories you
usually eat each week, it’s this main change – combined with
exercise – which is going to make you lose weight. So you don’t feel
hungry or starved all the time, eat lots of multicolored vegetables
and protein. Keeping your diet high in protein will help you feel
full for much longer throughout the day.
It’s okay to eat carbohydrates, but remember to balance your intake
of high-carb foods. As a general rule, cut right down on
carbohydrates such as white bread and white rice. Eat unrefined
carbohydrates instead, such as whole-wheat pasta and brown rice. I
recommended eating no carbohydrates after 5 PM each day, especially
if they’re of the refined kind.
If you need more advice on how much of this and how much of that you
should eat, remember these general guidelines. Approximately 30
percent of your daily calorie intake should come from healthy fats,
25 percent should come from proteins and the remaining 45 percent
should come from carbohydrates. Once you’re within those guidelines,
control the portion sizes you eat. Eat three square meals a day,
snacking in between them on healthy foods such as berries, nuts and
cups of vegetable soup. It’s okay to mix up the foods you’re eating,
just make a mental note of the number of calories you’re consuming
each day.
If you want to lose 2 lbs a week, every week, you need to eat 500
calories per day less than your BMR (Basal Metabolic Rate). Once you
know this figure, which sums up how many calories a day your body
needs to function and maintain its weight, you need to eat 500
calories less than it each day. Click this link to use the ‘Perfect
Body Plan’ BMR calculator to work out yours now.
At the same time, you should be doing regular exercise. Playing a
high energy sport twice a week is a good way to start. Try badminton
or squash – playing each of these sports for a total of two hours a
week will burn approximately 2000 calories. Add that 2000 to the
3500 calories you’ll be cutting from your new eating plan (500 less
a day) and you’ll lose almost 2 lbs of fat a week. Combine those
changes with extra daily exercise, such as walking and housework and
you’ll lose even more.
Just remember that to lose a lot of weight over the long-term, and
keep it off, you need to make permanent changes to your lifestyle.
They don’t have to be boring changes, though. A really well designed
body improvement plan can actually improve your diet and widen your
culinary tastes as well as give you the fitness and exercise
instruction you need WITHOUT it being a chore or impossible to
maintain.
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‘Perfect Body Plan’ is a brand new e-book that has been designed in
a special way. It allows anybody who reads through its pages –
regardless of what their specific, individual goal is – to achieve
their perfect body. It only uses tried-and-tested techniques that
fuse diet advice, multiple fitness and weightlifting programs that
anyone can perform, and psychological guidance that MAKES SURE you
achieve your goals. Whether you want to lose weight or gain it, get
fit or simply look good naked, ‘Perfect Body Plan’ has the answers…
Take a look now at
www.perfectbodyplan.com
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