5 Tips For Weight Loss Transformation

Shrink your body to lean with the right plan, a weight loss transformation plan. You don't have a plan? Get one ASAP!

Don't confuse a fat loss diet with a quick weight loss diet. They are totally different animals. How different? Check this out:

a. A quick weight loss diet leaves you hungry and sometimes starving. You might lose weight in the beginning but you will have low energy, slowed metabolism, a weakened immune system and your body will begin to store fat (starvation mode).

Ultimately, you will regain more weight than you lost when you start to eat normally again (yo-yo effect). You don't want to live like that, right?

b. A fat loss diet will help you maintain your energy. You will never be hungry or starving because you will eat every 3-4 hours. The food items will be whole, natural and nutritious and help you burn fat.

You will eat enough to fuel your intense weight training and interval cardio workouts. Without these workouts, its impossible to build muscle mass and lean out your body.

If your basal metabolic rate is 1800 calories a day, 1000 calories of food intake is not enough food for you to function properly. Doing this will turn your body into a total wreck! Having a healthy body at a healthy weight and acceptable body fat percentage is the most important.

The only way to improve is to know where you went wrong (if that's the case). The truth behind your weight loss and subsequent weight gain can sometimes be painful.

If you want a healthy, lean body that will give you the best chance to live healthy for a long time, you need to know the reasons why your weight loss and fat loss efforts failed.

As a personal trainer, I have seen many reasons why people fail at weight loss and fat loss. Here are 5:

1. You MUST make a real commitment to change eating habits and exercise habits. A real commitment always includes "your why" to succeed. That means you won't quit even if you lose some battles along the way because you have a reason "why you want this.". One bad day or bad week won't stop you---you will get back up and keep trying. Its also called perseverance.

If you have low self worth, it will affect everything you do, including your efforts to change your body and lose weight. Somehow, you must eat right and workout because you're worth it and its good for your health and lifestyle. This is a very positive behavior and will lead to permanent lifestyle changes.

2. If you are afraid to set goals for fear of not reaching those goals, then you will find some way to sabotage your efforts. For example, you set low goals or no goals and that's what you achieve---very little!

3. Don't try to burn fat and lose weight all by yourself. You need help to accomplish your body shrinking goals. Research proves that those who have weight loss buddies are more likely to succeed.

Here are four forms of good social support:

a. Getting support from a spouse, friend, workout buddy or personal trainer has been proven to work again and again. Use them.

b. Fitness bootcamps remain popular as a form of group exercise. My question to anyone thinking about participating in a bootcamp is this: What are your fitness goals? Your answer will tell me whether a bootcamp will have long-term benefit for you. What's your plan to continue exercising and eating right after the bootcamp?

If your bootcamp experience isn't part of a permanent commitment to a fit and healthy lifestyle, then you are not going to get the permanent fitness results you want, a lean and toned body. Permanent fitness results take longer than any 1 or 2 week bootcamp. The bootcamp will just be a quick fix for you. That sounds harsh but I see the quick fix scenario too much out there.

c. Online social networks are also an option and enable you to seek help for your particular weight gain situation.

d. Social weight loss contests can also succeed for 2 reasons:

Accountability - A little healthy weight loss contest never hurts a long-term fat loss cause.

Its important to keep in mind that you are trying to change your lifestyle to one of health and fitness. The weight loss contest is just one tool to help you get it done. Stay committed through the ups, downs, successes and failures.

Its a long, never-ending road to burning fat, losing weight, changing your body and maintaining weight. Support from someone going through the same thing is very important.

Also, inform family members and friends early on what your body-changing intentions are. The more support, the better. On the opposite end, avoid people who will have a negative attitude about your weight loss intentions. There are many would-be haters out there to help you fail.

4. Don't depend on a fat-burner supplement, powder or weight loss pill to change your body. Stop wasting your money!

5. If you experienced quick weight loss without exercise and without fat loss, that's not the type of shrinkage you want. In other words, you still have high body fat. You didn't build muscle. You lost muscle mass. The weight came back on with a vengeance when you started to eat again (and not starve yourself).

You can write down your own weight loss and weight gain adventures. It will be well worth your time. Ultimately, you will succeed if you learn from your failures and successes.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workout Book below and start shaping your body faster! There are 3 levels: beginner, intermediate and advanced. You will also get fat-burning menus!

About Mark

Hi, I'm Mark Dilworth, Nutritionist, Dietary Strategies Specialist, Nutrition for Metabolic Health Specialist and Lifestyle Weight Management Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes which includes body transformation and ideal body weight.