How to get rid of body fat once and for all

A full 4420 words guide on how to get rid of body fat once and for all: easy and simple.

Keep reading until the end.

Dear reader, I want you to listen to what I say carefully before starting to incorporate a dietary regimen or visiting a fitness enthusiast. I thought the process of losing fat is dependent on genetics but that was not the real case, I wish I knew this formula when I started:

Calories deficit + good nutrition + lifestyle habits + HIIT cardio and resistance training = fast fat loss

I will explain in a moment how it works but let me tell you first that when I started I didn’t have a guide, I didn’t know my own body chemistry, if I studied biology or had knowledge about the endocrine system i would lose fat without harming myself, if you live in a country with a good medical system I encourage you to study biology or read about the endocrine system so you will gain a ton of information that make you feel happy when you understand how your own body works. I don’t know about you but reading about science everyday make me feel alive, I can’t spend a day without reading at least 2 studies with their details, that’s a passion, you know it, some people like drawing, other people like writing or singing, everyone has a passion that he discovers in a moment of his life, finding your true passion and working on it will make you a better person, it also expands the creative half of the brain, I never knew my passion until I started feeling bad about my 120 kg weight and I decided to read about fat loss in the internet until it became a passion for me, the passion of learning new things by reading and I was inspired by the methods that everyone write about, I have read a lot of pages and I spent months doing it, it became a habit for me to read about fat loss every night when I came back from school and have dinner, I passed 5 months reading until the month of June when I started to take actions, I just wanted to try what they say in the internet instead of listening to a gym trainer in my country, I check the source when reading and see they had a good knowledge about what they say, but the big surprise is I lost about 45 kg in just 5 months, yes you heard that right, 5 months of reading about fat loss and losing a great amount of weight in 5 months, it was the hardest thing ever that I did, my brain was saturated with a lot of ideas and I tried them all, some of them were right and some were not, some benefited me and some harmed me, so after trial and error and trial and error I arrived to lose 45 kg in 5 months at the age 17, I will write an article about the benefits of losing fat, because we see a lot of images in the internet with the title “before and after” but I will cover the physiological and psychological levels of it and discovering your new you, i will even tell you how it feels before losing weight, I love my new found health and my cognitive function and mental sharpness make me remember many acts in my childhood and teens so I can write a good stuff about the difference between having a high body fat percentage and a lean muscular body, you want to find a quick answer and this is my quick answer, you will not have to spend 5 months reading about fat loss like me and you will not use the wrong tricks that will harm your body too, you just have to trust me because if you are in your 20’s you are lucky my friend, your metabolism is high and in fire during this stage and you will lose fat faster than anyone in his 30’s or more, older people still can benefit from what I say but they need more patience than people half their age but eventually your goals will be attend so just don’t give up, I personally believe that I lost this amount of weight in a record rate because I was 17 in my prime years, some strangers who see me every day started to look at me with respect and others asked me for help, they were nicer than the so supposed friends that were telling me I’m a loser who used anabolic steroids to attend my goal, I was clean but they didn’t trust me, but I just ignored them and continued to think about my future goals and facing life problems, you trust me that’s why you are reading this article, I’m writing my knowledge for free instead of selling you an eBook with false ideas, I will tell you what went wrong with me when I tried the tricks and what went bad so you can learn and apply the right things and keep repeating until one day you wake up and see the six packs of your dream.

So as you still reading, I can tell you how ridiculous it was to listen to many ideas, I was told that if I wanted to lose fat I need to exercise on an empty stomach, I was told that if I do intermittent fasting I will lose weight, I was told that If I keep drinking more water I will lose weight, I was told that if I sleep more I will gain weight but also I will lose weight, I was told that if I cut pasta and carbohydrates from my diet I will eventually become thin, I was told that if I exercise in cold weather or using Cryotherapy I will lose more fat, I was told that if I wear a bag to sweat more I will lose fat, I was told that I can’t gain muscle when eating low calories, I was told that if I do resistance training and cardio at the same time the muscle will stick to the fat and I will have an ugly abnormal body look, I was told that the only way to lose abdominal fat is to exercise it regularly, I was happy when I have heard that having a cheat day (eating everything you want and a lot of calories once a week will make me lose weight), I was told that if I can trick my body to think that I’m not obese by using Hypnosis I will lose fat, I have heard about something called the afterburn effect.

I had nothing to lose.

I tried them all.

I went to many professional trainers in the gym and they seem to not understand how their own body works and they told me what I listed above, one of them suggested that I do a cardiovascular test and one told me to do cardio for the first 6 months and then the next 6 months start resistance training, damn, how bad was it to listen, they made it more complicated to me, I just ignored them and I decided to buy some heavy dumbbells so I can lift at home and as I live next to the beach I started running every day , I was shy at first, I made it a habit to wake up every morning to exercise on an empty stomach in the sun, after all it was the summer and excess sweating is a common thing for many people, I ran and I walked at the same time for about an hour and I finished every jogging session with a plunging in the cold sea water and then I used ice cubes to bathe and I was very hungry so something was working for me and I made an effort to not eat many food when I’m sitting in the table with my family, I was following an idea which says to put the meal you want in a white plate so you can eat less and control your appetite, have 1 glass of water 30 minute before a meal and make a dish with different colors because the multi colors means a lot of nutrients in different ingredients, for example white onion and red tomato and green pepper and red meat and orange juice, I ate no more than 50 grams of bread and pasta a day and I stayed away from vegetable oils, fried foods and fast foods except once a week, I embarrassed my fears and I forgot everything I have read in the internet, the cheat day was sacred for me, I ate around 5000 calories and sit all day long at home playing video games, I just leave the house to buy 10 croissants and 5 mille-feuille and sometimes a big pizza with a lot of cheese and tuna, I had considered pizza the least of the junk foods available out there, I really was happy to follow this idea because if I didn’t do I could end up more overweight than before I lost weight so this high calories once a week made me more satisfied and would not worry about my strict routine and I still lost a lot of weight, my understanding is that if you are strict every day about what you feed yourself and how you exercise and when and where you will find it less stressful to have a cheat day once a week, after all that’s your body craves after food deprivation which are stressful for the body and can make you over eat and even stopping what you were after in the beginning, that’s why a lot of people who lose weight gain it back in a short period of time because they were not strict about their plans before and they were running on stress hormones , one of the stress hormones is called cortisol which is what make you eat more and gain weight when it’s chronically elevated and the problem when losing weight everyone starts to deprive himself, go and make laparoscopic surgery and visit weight loss centers, listen to every lie in TV about tricks to lose weight fast, you and I probably know what they show you: a fitness model body physique and make you believe what they say and show you a link of their cream products so that you can apply and watch the belly disappears, what a logic and what a funny things, I didn’t watch these things for a very long time but I’m sure they are still using it in internet advertising so don’t fall into the trap and whatever happens losing weight slowly and not gaining it back is thousand times better than losing it fast and gain it back, I think you choose the first option. Unfortunately, my uncle’s son did a surgery for weight loss and it made him gain all the weight he lost back, I advise you not to follow their ideas, they are hypnotizing you to believe in what they sell, my blog is not about learning psychological tricks to manipulate someone but it’s a good idea to know what they are using to control your thoughts and how they convince you to believe in them, so here it’s a quick definition to hypnosis:

Hypnosis is when you make someone’s conscious brain dormant (trying to distract it somehow) and make direct suggestions to the subconscious brain and keep repeating until you convince someone with your idea and change his old thought about it.

In fact you get hypnotized daily when you watch TV or see an ad in the internet, it’s easy to make your conscious brain dormant by showing you a picture of a lean muscular body, keep relaxing seeing it and at the same time show you their cream products filled with plenty of toxic chemicals and how much effective it is to achieve that body type, after keeping repeating the same idea by different words you get hypnotized and now you will buy the products, how much it hurts huh?

Enough talking about hypnosis now, just keep in mind that there is no secret miracle cream that will make you lose weight, think well before putting your money in something that doesn’t exist, your money is valuable, save it and buy heavy dumbbells instead or just get a gym membership, buy and make nutritious foods, lift rocks, do calisthenics, do body weight exercise, YouTube has a lot of videos that will help you, it’s okay you can hear them, fitness coach and personal trainers can show you how to lift weights if you are a beginner, yeah It’s true that I said don’t follow their diets and exercise routine but listen to them when they show you how to lift so you don’t injury yourself, pain can either make you stronger or make you weaker and stops you from achieving your dreams, they have knowledge about that, you should listen to them and then come back to me to see which exercise will help you lose weight and build muscle. Keep it simple and now let’s come back to the formula that I mentioned in the beginning of the article:

Calories deficit + good nutrition + lifestyle habits + HIIT cardio and resistance training = fast fat loss

Keep this in mind and write it in a big paper with bold letters and put it in your room desk so you can read it every day when you wake up in the morning.

But what does it mean?

Ok hear me out; I’m explaining it for you:

Calories deficit is when you eat less than your daily requirements, assuming that you need 2000 calories everyday to maintain your weight, to lose 1 kg per week you need to create about 7700 calorie deficit, so if we divide it by 7 we obtain 1100 so if your body needs 2000 calories every day you feed it with 900 calories and so after 7 days you will lose 1 kg.

Good nutrition means that you follow a strategy to control your appetite and at the same time eat high nutritious meals, yes you don’t need fast foods or unhealthy snacks to feel satiated, there are many nutrient dense foods that are incredibly satiating that you can include in your diet, potatoes for example, one of the devil foods you hear about but potatoes are very healthy when peeled and well cooked, the unhealthy thing about it is when you fry it in toxic vegetables oils like soybean oil or safflower oil, boil it and enjoy it, combine it with protein and some fat and you will stay satiated for hours, you have to avoid the sugary snacks, again the problem is not with the sugar but the harmful additives added in these snacks that harm your gut and slow you down and make it harder for you to lose weight, the gut Is the second brain in the human body and you are responsible of what goes inside it, remember that I warned you, It’s good to eat well in the breakfast as it’s the most important meal in the day, high protein will control your hunger too.

The next thing is knowing how to control your appetite, get used to eat in small portions and use the white plate example I mentioned in the beginning of article, another suggestion is when you are watching TV or doing something you like don’t eat at that moment so you can forget your plan and eat more than you thought without realizing it, when you feel hungry go and drink a cup of water instead, replacing your bad behavior with a new behavior will make you success faster, you become adapted to your new “healthy behavior” and you do it without realizing it, it’s like finishing a meal and then you go and brush your teeth, you do it without realizing it because it became a habit for you, do you remember how was it to fill yourself with unhealthy snacks every time you were hungry? You do it without realizing because it became a habit for you, so replacing the old bad habits with newly made habits will make you more in control, now ask yourself these questions: why are people addicted to those fast foods? How many people smoke? How many people use cannabis? How many people drink? But how many people stop doing these bad habits? A few of them do, but what is the connection between drugs and food? Simply fast foods are like drugs for most people, it makes them feel good like drugs do, yet if you advise them about stopping it they will ignore you, they have eaten more than enough to arrive in an addiction state, that’s why stopping eating junk foods is like stopping drugs, you can’t quit at once, that’s why the best thing to do is replacing bad behaviors with a new ones slowly, how many snacks do you eat a day? Ok I will say 5, eat your 3 snacks if you want but replace the others by drinking water and by time increment and now you will be able to replace all the 5 snacks with water, that’s a good strategy I used and it worked for me. If you have friends and meet up with other people then fix it once a week in the weekend and eat the damn junk food you want to eat, make it a habit, I also know that if I can make you eat your family meals in a white plate and replacing your bad behavior with a new healthy behavior you will lose weight, it doesn’t matter when the results come, they will come because you tried to change your lifestyle, you will be better and healthier than 90 % of people by doing that, I promise.

Lifestyle habits can be critical when it comes to weight loss, some habits can help you to achieve your goals and some habits may refrain or slow you, the key here is to reduce the stress you face in daily life, lowering and managing stress is very important to good health and not only weight loss so here are some things to mention: sleep, meditation or breath exercise, sunlight exposure, spending times with people you love, and make some time of your day to enjoy your passion.

If you don’t like yourself image then try to forgive yourself for now and start taking actions and avoid loneliness as much as you can and you will feel better even if you fail.

Excess stress + lack of sleep = overfeeding => weight gain.

Stress can make you eat more without realizing even if you are not hungry at the first place so if there are things in your life that are stressing you I suggest that you start counting to 10 slowly whenever the stressful thoughts comes to your mind or just do a positive thing quickly, wash your face with warm water or listen to music, whatever thing makes you feel better. Stress is your enemy my friend so be careful, there are some studies that linked lack of sleep with increased cortisol levels which make you eat more of the bad stuff and thus slowing your progress.

Good quality sleep means that you sleep every day for 7-9 hours in a restful room, do meditation if you can, if you can’t then close your eyes and take deep breaths with your nose and exhale slowly, you will feel relaxed and in peace instantly, take a warm shower before bed if you want and put your phone and other device that you use regularly outside your bedroom, sleep is the most important thing for a great health and especially quality sleep, when I started I didn’t know about that, I harmed myself by exercising at late night and eating low calories and then I tried to sleep and I got insomnia for hours, if I could back in the past I would not do that, I would exercise in early afternoon and eat small meals every 2-3 hours and finish the last meals 2 hours before bed, you are born to sleep at night, night is not for productivity, it’s for rest and emptying the mind from the negative thoughts, the productivity is in the morning, the body has its own circadian biological clock, live your life in the day and sleep at 10 pm, make it a habit, many successful people sleep early, don’t do something opposite to how nature works or it will harm you, you will sleep and dream and lose the fat away.

Sunlight is one of the greatest doctors in life, increases dopamine and serotonin, increases productivity, makes people feel energetic, increases steroidogenesis, lower stress and improves well-being, look at the sky and raise your arms like a champion, think of yourself as the leader of the army force, do it for minutes, and you will feel better, your mindset affects your behavior, you will always feel that you are more ready to achieve your goals in life doing this move.

HIIT cardio or resistance training for fat loss means that you do a workout routine that will help you build muscle when you are in a calorie deficit, jogging was the first exercise I did but maybe you will not? You are lazy to go out and run in public for 1 hour, maybe it’s the winter and it’s raining every day, maybe you are afraid of what people think of you, maybe you don’t have time to start my “eliminate the fear when you exercise in public program”, maybe you are in school or at work and don’t have time to run, but what if I tell something that is much better than that and will save all your time? It’s called High Intensity Interval Training (HIIT), I want to tell you that I kept running every day in the summer for two months before I bought the dumbbells and discovering HIIT, I wish I knew about it when I first started so that would save me from feeling anxious when exercising in public. HIIT accelerates fat burn really fast, it works like magic, I really got bored from running the first two months and if I didn’t discover HIIT maybe I would give up my weight loss goal, and at that time I was reading a lot about it and I have heard about something called the afterburn effect, but don’t worry you will not burn yourself with fire, the idea of afterburn effect is related to HIIT, when you do a steady work out like walking or running you burn calories at that time up to 30 minutes but when you do HIIT you burn calories for 24-72 hours, amazing huh? Wait a second, don’t jump and search for HIIT type of exercise in youtube right now, please don’t open youtube before you listen to this, I must tell you that when I discovered HIIT and tried some of the best exercise my muscles were very sore, hell I couldn’t even move from bed for 3 days, I was stupid and I threw myself to it because I wanted to see faster results, this is the value from my article, is to show you that fast and rushing are not always a good idea, you may injury yourself and regret it after, have patience, start walking 15 minutes every day, combine it with jogging, do this for a few weeks and see if you are adapted or not? If yes we can start doing HIIT slowly, go In youtube and type female Tabata workout (if you are a woman) or male Tabata workout (if you are a man), you will find a lot of exercise that you can try, I list a few that I did: jumping jack, jump squats, sprints (the hardest and the best), jumping rope, jumping lunges and burpees. Weight lifting can be classified as a type of HIIT too.

So what do you do exactly? Instead of doing a jogging session for 1 hour, HIIT will save your time and it’s much more effective to burn fat, you do any of the exercise in 20-30 seconds as fast as you can and with 80-100 % of your maximum effort, rest for 1-2 minutes and repeat for 5 more times, do this for a few weeks and make sure to increment the number of times and intensity slowly, if you don’t understand and can’t do any of it ask your personal trainer to help you, I promise you that if you combine HIIT with resistance training you will be able to lose fat and build muscle at the same time, I will make a good workout routine for the week combining them together and I will always write more in details about resistance training.

Finally, take notes on what you do every day and memorize what went good and went bad so the next day will be better and with a fewer mistakes.

Pour conclure

Some people have excess body fat that they had gained in the last few years and some have been obese since the teenager years.

Some people believe it’s a complicated thing to lose weight and the internet is filled with a lot of bad theories that make it seem more complicated than it actually is.

The promotion of fad diets to be healthy and the quick weight loss miracle products are common nowadays.

Many people want fast results and that’s okay, but ask yourself first if those common tricks are helpful in the long term or not?

Be vigilant and don’t listen to the rumors you hear everywhere.

Don’t fall in the traps and some myths they say.

You are going to lose weight with the scientific proven safe ways and getting advice from my actual real experience.

The best time to start is now.

I made the guide easy for you to understand, so please keep it simple:

Calories deficit + good nutrition + lifestyle habits + HIIT cardio and resistance training = fast fat loss.

Do you have any questions? Feel free to ask me below and i will answer you.

Aymen is the founder of Fat Loss Master, this blog is created to help anyone to achieve his fitness results faster and more efficiently, by providing my experience throughout the years and giving the best opinions to facilitate the route of getting the desired fitness results and maintain them for a lifetime, Fat Loss Master is the tribe of all students who learn from my experiences, get motivated by my stories and teaching them the mindset they need to achieve their fitness goals.