The goals you set should be realistic and quantifiable, and you should also set short term and long term goals. For example, "My goal is to lose 50 pounds", versus "My goal is to lose 1 pound per week over the next 12 weeks by improving my diet, and weight training 4 times per week. I will continue to exercise and maintain a good diet after I achieve my 12 pound weight loss goal." Which do you think is more reasonable, realistic, and quantifiable? The first goal simply has a weight loss target of 50 pounds, with no defined time frame or method to achieve that lofty goal. Compare that to the second goal. Losing just one pound per week is very reasonable. It has a short term goal of losing one pound per week, and a medium term goal of losing a total of 12 pounds over a 12 week period. More importantly, it also has a longer term goal of maintaining a good diet and continuing to exercise regularly after the initial weight loss goal has been achieved.
Once you've set your weight loss goals, the next step is to decide how to achieve those goals - figure out what you need to do, and what it will take for you to succeed. Start off by evaluating your current situation and objectively assess your lifestyle, eating habits, and your level of daily physical activity. You need to know what you are feeding yourself, how much calories you consume each day, and where your calories are coming from. Keep a food journal for a week or two, and this will give you a good idea of how good your diet is, and what improvements are needed.
Next, based on your goals set, you need to come up with a training program that involves working out several times each week. Every weight loss program needs to include a weight training component, since it is absolutely one of the most effective methods to burn fat and lose weight. Each pound of lean muscle you gain will help you burn an extra 50 calories per day, and that doesn't even involve you doing anything. If you were to just put on five pounds lean muscle, that would translate to an extra 250 calories burned every day - this is roughly equivalent to running (at 6mph) for about 23 minutes. The more lean muscle you gain, the easier it becomes to burn off fat.
Your workouts should focus on compound exercises where multiple muscle groups and joints are involved in the lift. Aim to use a heavy enough weight that allows you to perform 6 to 8 reps. I won't go into any more details here since we have plenty of weight training articles and guides here.
Easy Way to Lose Weight - Not as Easy as It Seems
Losing weight and keeping it off is not as easy as it sounds. As long as you can set achievable goals, craft a plan to achieve those goals, and a stick with your plan, you will achieve success. Stop wasting your time looking for the miracle diet pills, amazing weight loss gadgets, or other fast easy ways to lose weight. These are simply a waste of time and money. The real time tested method to lose weight and lose fat is through a combination of having a sound diet, a good weight training program, and a cardio training program.
Two weight loss programs that we recommend are Tom Venuto's Burn the FAT and also the Fat Loss for Idiots Diet plan. Both are excellent weight loss programs that have helped many overweight individuals achieve their weightloss goals.
The Fat Loss for Idiots diet is a straight forward and easy to understand diet plan based on calorie shifting. It provides you with all the essential knowledge to make your fat loss a success. The Fat Loss 4 Idiots diet program has gained immense popularity because it works, and followers of the Fat loss for Idiots diet have written very positive reviews and feedback. If you have failed at weight loss before, and if you're searching for a diet plan that works, then you should consider trying the Fat Loss for Idiots diet.