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One of the biggest secrets to losing weight is boosting your metabolism. What this means is that you should be burning fat even when you are not lifting weights and doing cardio. If your metabolism is naturally increased, then you WILL burn fat. This also explains why some people can lose weight much quicker than some people. There are three classes of body types in this world; ectomorph, mesomorph and endomorph. Ectomorphs are thin people with very fast metabolisms, and they find it very difficult to put on weight. Mesomorphs have a medium build and have a slightly slower metabolism than ectomorphs. Mesomorphs can gain weight easier than ectomorphs, but they can also lose weight just as quickly. People with this body type are usually the ones you find in magazines. They have a natural tendency towards building ideal body weight. Endomorphs are larger framed people, and have a difficult time losing any weight at all. They also have a very slow metabolism, which is the reason why it’s easier for them to store fat as opposed to burn it. They find that’s it’s an uphill climb in order to lose weight. Most people these days find themselves as endomorphs throughout North America, and this is becoming more of an epidemic as obesity rates are increasing more and more every year.

Now if anyone is serious towards losing fat, they have to speed up their metabolism. There is absolutely no way around this! This is especially true for people who have an endomorph body type, and find it difficult to lose body fat. The question is, how do you trick your body into boosting your metabolism like that of an ectomorph? The key is to do short intense periods of cardiovascular endurance 3-4 times per week, and only 15 minutes per session. This is absolutely critical. Doing any more or any less is counter-productive. 15 minutes of intense cardio, 3 times per week, will give your body the necessary push required in boosting your metabolism so you can burn fat even when you’re not in the gym!

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Is it possible to acheieve our weight loss goals? Is there really a mindset for weight loss? Or is it something you just want so badly that you just do whatever impulse arises at that moment? Well I’m here to tell you there IS a difference between wanting something, and actually getting it.  There really is a mindset for losing weight, and it doesn’t require just mere wishful thinking and sub-par attitudes.  It requires serious committment and persistence. And of course the more weight you want to lose, the more persistent you will have to be.

When starting any type of weight loss program, you must really get organized first and foremost.  You HAVE to write down your goals.  I emphasize this point!  Don’t even think about starting a weight loss routine if you don’t have any short term and long term weight loss goals.  Not writing down goals is kind of like having a ship in the middle of the ocean; if you don’t have a clear direction you want to go in, then the ship will drift off in whatever direction.  Is this really what you want? The sad truth is most people start weight loss routines without any clear-cut goals written down.  Then 3 months after they are left scratching their heads as to why they haven’t made much progress, if any at all!  This is why the first step in any successful weight loss program is to write down your goals.  Start right now!

Also, when writing down your weight loss goals don’t just write something like, “my goal is to lose weight”.  Duh! … Isn’t that what everyone wants?  You have to be highly specific.  Meaning you must use exact numbers and exact dates.  So if your goal is to lose 10lbs in the next 4-5 weeks, then write down, “I will lose 10lbs by June 21″.  Notice how I use “I will” and not “I want”.  There should be no element of doubt!  Don’t be afraid to lose weight!  That is what is holding you back in the first place.  Fear is our biggest obstacle.  We mustn’t be afraid to be strict and direct with ourselves.  Just think about this statement for a second; “I want to lose weight in 4 weeks”.  Do you see something wrong there?  You’re basically telling your subconscious mind that you want lose weight at a LATER date and time.  So you’re subconscious will just relax and say, “Hey cool.. I got 4 weeks to relax!”.  So this is why it is important to be exact, specific and direct with your goals.

Now to eloborate a little more about goal setting: in the end its not just about whats written on paper, although that is a crucial first step, but you must also embody those goals within yourself.  That means you must live and breathe those weight loss goals daily.  It has to become a part of you.  You can’t just write something down and expect it to magically come about.  You have to be able to really sit with those goals and affirm them to yourself daily that they are true.  You should also do this until it has become subconscious and that there is a knowingness that you WILL achieve these highly specific goals. 

Also, don’t put your affirmations as a future tense.  When you affirm these to yourselves daily, act as if you have already achieved your weight loss goal.  That is the key!  The secret is that you want to make your subconscious mind believe that it already has accomplished its goal.  So say something like, “I am fit and have achieved my ideal body NOW”.  Say this until you feel it and overtime it will become a knowingness.  You won’t double think yourself.  You will feel the reality of it, and because of the hard work you’re putting in, your body will reflect your state of mind!  After all, aren’t we what we think about all day long?  Think about it!

In later posts I will get into very specific details about the mind and body and how it relates to weight loss.  Don’t over look this part please!  It will make or break your weight loss goals and dreams.  Anyone that tells you otherwize, either hasn’t accomplished any serious goals themselves, or they just don’t know what they are talking about.  This is our foundation. And we will build from here.  This will be OUR secret….

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If one wants to lose weight efficiently, it is better to eat 6 small meals a day rather 3 large meals per day.  The reason is because six meals a day spaced out 2-3 hours will speed up your metabolism and also give you the necessary energy to burn fat.  However, it can be quite time consuming to prepare all these meals everyday.  This is why it is recommend to take a nutritional supplement such as whey protein isolate, which can be bought at all nutrition stores and some grocery stores.  It can save a lot of time and provides enough protein required for each meal.  It’s not necessary to take these protein powders, but it can be extremely helpful, especially right after a workout when post-recovery meals are of utmost importance.  It’s easy to just pack a serving of whey in a small container or a Ziploc bag, and mix it with water in a water bottle once the workout is over. 

We have to be careful also and acknowledge that these are just nutritional supplements and are not complete meal replacements.  You cannot just drink 6 shakes a day and expect to lose weight safely.  This will only cause you to be extremely hungry throughout the day, and feel quite ill, as you are not receiving the right amount of nutrients.  Nothing in this world can replace whole foods, as they are in their natural state, and our bodies love it.  Whole foods also give us that satisfaction of being full and give us energy.  If you don’t believe that then try working out with 100% maximum intensity while surviving strictly off 6 protein shakes for the day.  You won’t feel at your best, and will probably give out the first 15 minutes if you are doing high intensity cardio or weight lifting exercise.  

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Some healthy food choices for a lose weight diet are fresh fruits and vegetables, nuts, lean meats, brown rice, whole grain bread, olive oil, egg whites, lentils and beans.  Instead of the standard 3 large meals per day, eat 6 small meals instead.  This will ensure that you have the energy needed throughout the day to carry out basic tasks, as well as constantly supply nutrients to all body cells to keep the body in top shape. 

Also, remember that when on a lose weight diet you must burn more calories than you consume throughout the day.  So if you are consuming 1500 calories per day then make sure you burn off eat least 250 of those calories through exercise such as weight lifting or intense cardio such as HIIT (High Intensity Interval Training – this is where you go on something such as a treadmill and do interval training for a set period of time.  So for example, if you decide to do 20 minutes of cardio, then you can do 1 minute of sprinting and then 1 minute of jogging, and then 1 minute of sprinting, and so on, until you reach 20 minutes.  If you are fairly new to HIIT then you can alternate between walking and jogging instead of jogging and sprinting, and slowly build up to sprinting over a period of a few weeks).  However, since we must strive to maintain as much as muscle as possible while maximizing fat loss, we must also do some sort of weight lifting exercise.  If you neglect this part, then you will be in an endless cycle of weight loss and weight gain, as are most people who enter the gym.  Weight lifting exercise and a lose wieght diet will allow you to minimize muscle loss and burn fat, since one of muscle’s functions is to burn fat.

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There are many people struggling to lose weight these days. This is true for most, more than ever in the history of mankind. The majority of our North American population is overweight and it doesn’t look like that will stop anytime soon. Most of us are depressed and lack the self-confidence to achieve our goals in life. Some people try, and some people fail, but those who are truly successful in looking and feeling their best are the ones who are truly sick and tired of being stuck in the same patterns over and over again. However, in order to truly achieve lasting change we must completely take a completely different approach to losing weight. The problem with our society is that we think that there is a quick fix for everything. We think that whenever we get sick, we can take something over-the-counter and then we’ll somehow magically be healed. Or if we acquire a disease, we mask the symptoms by taking a drug prescribed by our doctors. The same goes for losing weight. We think that because we are overweight, we must somehow take a drug, herb, or do a countless amount of crunches in order to lose the fat. Unfortunately things aren’t so easy. There’s a reason why we got this in the first place. Any disease or sickness, including being over weight is just a symptom of something much deeper. And if we wish to reverse such a state, then we must totally change our mindset. Quick weight loss can occur, but only if we decide to work hard and take things seriously. A real lose weight diet requires will power as well as sticking to a routine of some sort. You must also conform to a strict exercise regimen and adopt proper eating habits. There’s no way around this!

What generally comes to mind when one mentions a “lose weight diet”? The most essential fact one needs to know in order to lose weight safely is that they MUST burn more calories than you consume throughout the day. The opposite is true if you want to gain weight. Calories are energy that we get through our diet. You can calculate your caloric intake by looking at the package that your food initially came in. If you are ignoring this one simple rule, then you will never be able to lose weight because it is physiologically impossible. However, not all calories are created equally and if you want to safely lose weight, you cannot just munch on potato chips and chocolate. These types of processed foods are what some people refer to as “empty calories”. Most people think that just by eating less, and not consuming proper foods consisting of healthy proteins, carbohydrates and fats that they can lose weight. You will still lose weight this way, but you won’t lose much fat. You will mainly lose lean muscle mass since the calories you are consuming are mainly from saturated and trans fats. Even if you are burning more calories than you are consuming, this is a very dangerous way to lose weight. You must eat small meals regularly every 2-3 hours throughout the day in the right ratios of carbohydrates, proteins and fats. A good ratio to eat would be 40% protein, 40% carbohydrates and 20% fats. Don’t fall for the myths out there that you must cut out all fats and carbohydrates out of your diet in order to lose weight. Not only is this ineffective but also extremely unhealthy and dangerous. Our bodies are made up of these macronutrients and micronutrients (carbohydrates, proteins, fats, vitamins, minerals and water), so it is essential that we get these through our diets to sustain optimal health. When your body is receiving the right nutrients in the right ratios, then your body will naturally go to its natural ideal body weight. We just have to feed it correctly!

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