This guy called Aaron Bleyaert recently posted a honest post on his Tumblr blog on how he managed to lose 80 lbs during the last year. And the post has gone absolutely viral. Without too much explaining here is his post:
I’ve spent the past year losing 80 lbs and getting in shape. A lot of people have been asking me how I did it; specifics like what diet I was on, how many times a week I worked out, etc etc. So I thought I’d just answer everyone’s questions by giving you guys step by step instructions on how you can achieve everything I have… IN JUST 4 EASY STEPS! Ready? Here we go!!!
1.) NO BEER
This is a big one, and one that you’ve probably heard before. Every time you drink a beer, it’s like eating seven slices of bread. That’s a lot of bread!
2.) PORTION CONTROL
This is especially true when you go out to eat at restaurants. A good trick to do is when your meal comes, cut it in half and right away ask for a takeout container, so that you can save the rest for later – and even better, if you start your meal out right by ordering lean meats and veggies, you’ll slim down in no time!
3.) HAVE YOUR HEART BROKEN
And not just broken; shattered. Into itsy bitsy tiny little pieces, by a girl who never loved you and never will. Join the gym at your work. Start going to the gym regularly, and even though you don’t know that much about exercise and you’re way too weak to do pretty much anything but lift 5 lb weights and use the elliptical machines with the old people, do it until your sweat makes a puddle on the floor.
Then go home and go to bed early and the next day do it again. And then again. And then again.
4.) NO FRUIT JUICE
Too much sugar!!!
This is how Aaron lost 80 lbs in the few years but if you want to accelerate your fat loss then
More tips for losing weight
· Cut Calories, but Not Too Much
Eating in a calorie deficit is the no 1 on the list.
Without calorie deficit you can’t lose weight. The only way to lose a significant amount of fat is to eat less energy than you burn. Yes, calories in vs. calories out matters. A lot. When you eat fewer calories than you burn, you’re creating an energy deficit that must be filled, and your body turns primarily to its fat stores to accomplish this. Keep your body in this state for long enough, and your fat stores get smaller and smaller. This way you will lose fat.
No caloric deficit = no fat loss to speak of, period.
Make sure you don’t cut down calories too much.
One popular approach is to reduce your daily intake by 500–1,000 calories to expect to lose approximately 1–2 pounds (0.5–1 kg) per week.
That being said, restricting your calorie intake too much can be counterproductive.
Eating too few calories can cause a major decrease in your metabolic rate, or the number of calories you burn on a daily basis
Also check out these article
- Eat a High-Protein Diet
Protein is an extremely important nutrient for weight control.
High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness. Protein also raises your metabolic rate and helps you retain muscle mass during weight loss.
High protein foods, such as fish, lean meat and beans, are ideal if you’re trying to shed some extra pounds around your waist.
If you can eat to much protein i would suggest having whey protein powder
- Commit to a physical lifestyle
The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle.
For both men and women, the first fat you lose when you exercise is visceral fat.
In a way, moderate-intensity physical activity is that “magic pill” a lot of people are looking for, because the health benefits go beyond keeping your waistline trim: Not only can it reduce your risk of cancer, stroke, diabetes and heart attacks, but studies have shown that physical activity can significantly improve the moods of patients with major depressive disorders.
- Don’t forget weight training
Regular exercise is essential for getting a flat belly, particularly if you’ve already got sleep and good nutrition down. But the type of exercise will have a big impact on how long it takes you to blast that belly.
Researchers at Harvard University found that the best way to cut belly fat is in fact weight training, according to a study published in the journal Obesity.
‘I’d recommend a traditional strength training programme for the first 4-6 weeks’. ‘I don’t mean cross fit – it’s not about doing as many bench presses as you can in a minute, as that’s more intensity.
- Get some sleep
A recent study of 70,000 individuals showed that those getting less than five hours of sleep were more likely to gain 30 or more pounds.
Sleep is important for many aspects of your health, including weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
A lack of sleep can really throw your hormones out of whack and increase levels of the stress hormone cortisol, so sleeping through the night is key in learning how to lose belly fat.
‘The best tip I can give isn’t new, but do stop looking at your phone for two hours before you go to bed’ Lee advises. ‘If you do have to do it because of work, for example, then put your phone into night mode to dim the blue light emission form your phone.
‘More and more of our sleep issues are related to constant exposure to blue light from our laptops, tablets and phones, so two hours before you go to bed put your phone away so you’re not exposed.
- Train using moderate to heavy weights
- Reduce your overall training volume & frequency
- Don’t use more than a moderate calorie deficit
- Eat enough protein
- Don’t overdo the cardio
Lastly, be kind to yourself…. Weight loss is hard enough, putting yourself down certainly does not help! Stop calling yourself fat, you have fat, you are not fat. Be kind and patient with yourself, remember stress causes weight gain!
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.