How to Lose Weight and Keep It Off

So, are you losing and regaining water weight or burning body fat and losing permanent weight? When you gain weight without exercise, the weight gain is usually fat and water retention.

One big cause of water retention is too much salt consumption (sodium). 
If you eat many processed foods and not many whole, natural foods, your salt consumption is too high---and you will take on more water weight.

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When you have rapid weight loss through severe calorie restriction, much of that weight loss will be water weight and some muscle mass.  You don't want to lose muscle mass because it is your top fat burning tool.  An example of severe calorie restriction would be eating 900 calories for the day.

So, you find yourself regaining this weight quickly when you begin to eat the carbohydrates, proteins and fats that your body needs. Why? Because you will also replenish water stores in your body's cells.

You need to lose your weight the right way to avoid the "yo-yo effect" of rapid weight loss and even more weight gain. You must maintain a caloric deficit on most days to lose weight.  A deficit of 300-500 calories is enough.

Severe calorie restriction for too long will lead to a damaged metabolism and other health problems.

So, what are you to do? Lose as little water weight as possible so your body will burn more body fat.

To burn body fat, lose weight and transform your body:

1. Eat small meals of whole, natural foods every 3-4 hours. Also, eat protein with every meal.  Protein will help you feel full for a longer period and help repair and rebuild your muscles.

2. Exercise regularly with strength training (3 days a week) and short interval cardio sessions (2-3 days a week). Too many long, slow cardio sessions will eat away at your muscle mass.

Do as many compound strength exercises (with weights or bodyweight) standing up as possible. These types of exercises work major muscle groups and many times are full-body strength exercises. Squats, deadlift, lunges, standing bentover rows, squat-to curl-to press and bench press are great examples. Full-body core exercises like planks and side planks work well also. Spend less time posing on "mirror exercises" like bicep curls, calf raises and triceps extensions.

3. Never do crash diets or severe calorie restriction. This will usually lead to yo-yo dieting and even more weight gain.

4. Don't lose any more than 2 pounds per week (on average). At the beginning of a new exercise program, you will probably lose 6-8 pounds the first week (especially if you are obese). The weight loss will even out over time.

Don't become frustrated when one week you lose 5 pounds and the next week you lose no pounds. Growing your muscles increases lean body weight. More lean body weight increases your metabolism which helps you burn fat and keep the weight off long-term.  If your body is shrinking (lost inches), you are making progress.

Be patient, eat right, build muscle, burn the fat and lose the weight! This process will keep the weight off and you will keep your lean body!    

Do you want to:

  • Eat Better to be Healthier, Burn More Fat and Lose Permanent Weight?
  • Have Your BEST Looking Body Naked or in Smaller-Sized Clothes?
  • Feel Better than You have Felt in Months or Years?
  • Have the Energy to Accomplish Your Daily Goals?

Be sure and sign up to start my 5-Star Body Transformation Plan for Free Today!

YOU are the main STAR in the process.

I will coach you to transform your body and its definitely not just about weight loss.  You will learn what it takes to change your eating habits and lifestyle and start remaking your body a healthy, energized and lean fat-burning machine!

About Mark

Hi, I'm Mark Dilworth, Lifestyle and Weight Management Specialist and Myofascial Release/Self Massage Specialist.

Since 2006, I have helped thousands of clients and readers make lifestyle habit changes with my 5-Star Body Transformation Plan, where YOU are the main STAR.

The 5-Star Plan helps you to achieve better long-term health, which includes body transformation and ideal body weight.

I do not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.

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