The Basics to Creating A Successful Diet;
Results start with your diet. These are a few simple things that will set you in the right direction for success. Many people do not grasp the key fundamentals in fat loss and lose motivation, or lose too much lean mass and eventually fall off the plan.
- Have a 2 week grace period;
Take two weeks and continue to eat normal. The only extra work is counting your calories and macro nutrients each day. While doing so you will want to see how much your body weight fluctuates over these weeks. It will serve as a guide for your starting point. You will know how many calories you need to maintain your weight and then you can begin chipping away little by little.
- Eat as much as possible while losing weight;
A great way to ruin your diet is to crash diet. I would not recommend losing anything more than two pounds a week. To keep your body muscled or for the ladies, toned, you will want to slowly drop calories over the course of your diet. Crash dieting also burns out the metabolism. You can virtually be eating little to nothing and still making no progress, and then you come off of your diet and gain all the fat back. Not good!
- Take in a little more on the days you work out, less on the days you take off;
It just makes sense. Have a higher carb intake on the days of your most vigorous workouts. You?ll need the energy. Lower your fat intake on these days, but a couple hundred extra calories won?t hurt you when the exercise is there. On the same token, eat less on your off days, lower carbohydrates and increase healthy fats. It?s a good way to keep from burning out during your workouts and also to keep the fat loss rolling by eating less on days you do less.
- Have a variety of food in your diet;
I was told something that made a lot of sense. When you ingest food your body has no idea what it is, whether it?s rice or ice cream. It?s ok to have a variety in your diet. It?s actually recommended because eating only chicken and broccoli and rice will cause you to fail and definitely gain a lot of weight when you stop dieting. Figure out your calories, protein, fat and carbohydrate intake and fulfill it. You will realize 95% of the food you eat will be the stuff everyone considers healthy, but it?s ok to fill in 40 grams of carbohydrates with a pop tart. It?ll only keep you on track and reduce cravings.
- Limit Alcohol Consumption
No brainer, binge drinking doesn?t have a place in a successful diet. I?m not saying that having some wine with dinner or a beer with friends is going to kill you, but over consumption of alcohol will make you fat, bloated and not lead you in any good direction. Take it from me; I transformed myself very quickly when limiting how much I drank. Wouldn?t you rather stop drinking now, so when summer comes and you?re at beach parties you have the best body on the beach and you can relax a little more and party then?
- Calories burned vs. Calories consumed;
Ultimately this is the most important thing. If you eat too much and don?t burn enough you will never lose weight. I don?t care if all you eat is fish, rice and spinach, consume too many calories and you will not lose weight. Exercise daily. Strength train 3-5 days a week. Cardio can be done every day if you want depending on the type.
Will power will determine your success. Dieting to get in great shape is not easy. It hurts sometimes, takes sacrifices. Anything that will make you successful in life takes work. If it was easy everyone would be in shape, but nobody is! So why don?t we all get there? Get motivated, stay healthy, Grow! Being passive leads to depression and regret, being active builds confidence and unleashes your potential. Be active!