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  • Writer's picturelemonfrogfitness

The Only Way To Lose Fat and Keep It Off

So you want to know how to lose fat and keep it off for life? Well you have come to the right place in this blog I’m going to share with you the only way to lose fat and keep it off. If you are ready to learn it then lets dive right into it.

The key to losing fat and keeping it off is………… Adherence with a calorie deficit, that’s it…….. no really that’s all. Doesn’t sound very sexy though right? If you are thinking, well if that’s it why does every company and person you know tell you that you have to buy this latest pill, do this “fat burning” workout or cut carbs from your diet because they are evil. Its because simple doesn’t sell but sexy does, these people and companies just want your money and will scam you into believing there is some magical way to lose fat. When really they are just making a calorie deficit sound sexy and they fail to educate you that you are in a calorie deficit. They do so because when you stop following their plan and you try it on your own you don’t have a clue what it is your doing. You put on weight and jump back onto their “magic” way because that’s how you got results.

Lets put it this way if you were looking for a fat loss plan and you came across these adverts which would you buy?

  • sign up to my new fitness plan it’s designed with workouts and foods that melt away fat and boost your metabolism sky high.


  • sign up to my fitness plan designed to help you move more and eat less.

Surely you find the top one more interesting and appealing right? But the problem with all these plans is they are to hard to stick to for life which leaves you in a vicious circle of signing up to their plan, losing weight, coming off their plan because its too expensive and hard to stick to, you put weight back on, believe its because you don’t do that magical plan anymore, buy it again and you keep going around and around. When all you needed to do in the first place eat less calories and move more.

Lets take Joe Wicks for example he has been selling that calories don’t matter and HIIT workouts are the superior way to burn fat. Now after making millions he finally admits that as long as you in a calorie deficit by the end of the week you’ll lose weight. Funny that, he’s made his millions and now has only just admitted it doesn’t matter what you do along as you are in a deficit you lose weight….. no shit!!!

As humans we like to think we are special we believe that if we cant lose weight it’s because of a certain reason that no one else in the world suffers with. Truth is your not special and you are eating more calories than you burn. Its a harsh reality to comes to terms with but it’s the truth, if you aren’t losing weight it’s simply because you are eating too much and you aren’t exercising enough. The sooner you realise this the sooner you can make changes and start seeing results.

Here are some quick tips to help you make sure you lose weight continuously and stay at a healthy weight.

  1. Count your calories - If you are over weight then its a calorie issue, people tend to underestimate their calorie intake by 400 calories. So if you think you are only eating 1800 calories a day chances are you’re eating 2200. It may be boring and time consuming to count them but you need to educate yourself on how much you are eating if you want to see results.

  2. Move more - Being sedentary is a nightmare for weight loss and makes it 10x harder to diet. Being sedentary means you have to eat around 400-600 calories less, so whilst your friend is enjoying losing weight and feeling great at 1600-1800 calories you are miserable and feeling awful at 1200 calories. Moving more allows you to consume more calories whilst still losing weight. Simply achieving 8,000-10,000 steps a day can burn an extra 300-500 calories and that before you step into the gym.

  3. Don’t ban any foods from your diet - You want to enjoy life and what you eat right? So why completely ban your favourite foods from your diet it doesn’t make sense. If you are following a plan that says you can’t eat out with friends or you are not allowed to eat an ice cream because it contains carbs, what kind of existence is that. You will need to consume these on a less regular basis but you can still enjoy them and lose weight.

  4. Train with weights - You can lose weight without training with weights but I wouldn’t recommend it. Weight training helps maintain muscle mass which is crucial for long term fat loss and health. “If you don’t use it you lose it”, this is especially true when losing weight. Leaving muscles unworked whilst in a calorie deficit will cause muscle wastage, the less muscle you have the less calories you burn every day. Maintaining muscle mass doesn’t just allow you to burn more calories it also helps prevents osteoporosis, reduces risk of injuries, improves posture, reduces postural pain and helps you look better naked. Try training with weights a minimum of 3 times per week.

Sexy may sound fun an exciting but often its high maintenance and too hard to stick with long term. Taking the simple approach will make sure it’s more enjoyable and sustainable.

Remember we are all unique in what we enjoy and thrive in, just because one plan works for someone you know doesn’t necessarily mean it will for you. We all have different personalities, some programmes fit them some don’t. Find one that fits yours and you’ll be able to stick to it for the long run.

If you are having trouble finding one to fit you please feel free to get in touch with me.

I hope you have enjoyed this post and thank you so much for reading :)

If you have any other questions you can contact me through my facebook page The Lemon Frog Fitness Company, my Instagram @lemon_frog_fitness or email


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