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kay so you need a weight loss program to lose weight? Let’s start with the facts. Your goal is not really to have the scale show a lower number, your goal is to lose fat, burn off the belly, look better, wear smaller clothes, etc… Now that being said, the scale is a good way to monitor progress but during the course of this fat loss program be sure to keep all the other important factors of a weight loss plan in mind.
Other things to monitor
- Waist, hips, chest measurements
- Body fat percentage
- Pants and shirt sizes
- Appearance in the mirror
- Comments from friends , family, and co-workers
- How you feel
Some of these things are just as important, if not more important than the number on the scale during a fat loss or weight loss program.
The Weight Loss Program
This program is different than most you see circulating on the internet or in books or magazines. My main goal of this program is to provide you with a simple and easy to follow weight loss program that will help you to burn fat and look better. I have intentionally left out all the science and explanations so that you can focus on what to do instead of why to do it. If you are one of those people who need explanation and all the details then please browse the rest of the site there is an abundance of information here that is free. If you need proof, check out the Burn Belly Fat Homepage. I have lost over 100 pounds and this is basically the way I did it.
Okay so let's get on with it.
1 - Set Clear Goals
Goal setting is perhaps the most important thing you can do if you are starting a weight loss program. Don’t write this off and skip this step. You absolutely MUST write down your goals if you ever expect to achieve them. This is simple and easy to do but is so important that I cannot stress it enough. Write Down Your Goals!
What makes a good goal statement
- Write your goal as a positive statement. - Write what you want not what you don’t. For example instead of “I want to lose weight” you would write “I now weight less than XXX lbs.
- Be Detailed - Be a specific as possible but don’t set limits on yourself. “I now have less than 15% body fat” is much better than “I’m thinner”
- Write in the presence tense - You might have noticed that in the previous examples. Speak as if you already have done it. This might seem silly at first but you will get used to it and it will trick your subconscious mind into believing it.
- Reflect on your goals often - I tape mine to my bathroom mirror so I can read them every morning and every night. When I read my goals I stop to think about them and make sure that I do something toward achieving them each day. It is even better if you carry them with you.
2 - Eat Every 3 Hours
Eating frequently is the key to success. When you eat every three hours you accomplish quite a bit.
- You keep yourself from being hungry because you are always eating
- You elevate your metabolism by constantly feeding your muscles
- You don’t feel like you are on a diet
- You are get to constantly reflect on your goals
- You end up eating less because you are not letting hunger control you
3 - Drink Plenty of Water
If you have been trying to lose weight for any time now you have probably heard about drinking water and weight loss being related. Well they are. Drinking water flushes out toxins, keeps you feeling full, and helps your body operate efficiently. The rule of thumb is 8-8oz glasses a water a day, but on a weight loss program you typically need more than that. I personally carry around a gallon jug and sip on it all day but if you are not willing to do that, then just make sure you are getting about 1 oz per 2 lbs of body weight.
4 - Do Weight Training
Weight training is essential to a weight loss program. If you really want to burn fat you need to pick up some heavy weights. A weight lifting program will not make you big and bulky and will help you in numerous ways.
- Increases your metabolism
- Tones up your muscles (muscles take more energy to maintain)
- Makes you feel good
- Burns a bunch of calories
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