If you're like most people, then you have probably asked for advice on how to lose weight in the past and been baffled by the many contradicting answers you have heard. Today we will be looking at five proven factors which will help you to remove doubt from your diet plan and get some serious results.

Once you have laid down the foundations of your diet with the 5 rules given to you here, you will then learn how to combine each of them with hiit sessions in order to push your fat loss results to a whole new level. []

Today we will cover a few proven principles as well as running you through how to get the most from high intensity interval training. We will begin by looking at the five most important factors when trying to drop unwanted body weight:

* Work out your calorie consumption.

* Your protein/carbohydrates/fats ratio must be optimized.

* Get enough water throughout the day.

* Learn how to use protein to eliminate junk food and snack cravings.

* Discover the best time to consume carbohydrates for fat loss results.

The first rule, before you do anything else at all, is to change your daily calorie intake. If you carry on eating the same volume of food you will find it harder to drop unwanted fat. Write down a food diary over the next couple of days and you'll get an idea of how many calories you are currently eating at the moment. Then simply take 200-300 off this target. If you want to drop the total by a large amount it would be best to do it in gradual stages over the course of a couple of weeks, so you don't shock the body into starvation mode.

Once you have done that, you can then look at where those calories are coming from. Without changing your calories too much, you can generate great results by simply ensuring those calories are arriving in your body from better sources. For example, somebody eating 2000 calories from junk food would look far worse than someone getting 2000 from healthy foods, despite the fact they are eating the same overall. A good way to get this balance in check is to use the 4-4-2 concept, which is 40% protein, 40% carbs and 20% fats. []

Third on the list is water. If you don't think you drink enough water than the chances are you're right. Your muscles are mainly made up for water, so in order to get that lean, full look to them you need to ensure your water consumption is on point. To do this, fill two one liter bottles at the start of the day and work through them as the day progresses.

Snacking on protein instead of sugary carbohydrates can be another important step to eliminating the common problems which cause diet failure. You can try this by packing some small protein rich sources into some small snack tubs and taking them to work with you.

Not only will you stop craving junk foods, you'll also have far more energy.

To ensure your carbohydrates are consumed mainly as fuel, rather than stored with the potential to be claimed as fat, you should consume your main carbohydrate intake around your busiest portion of the day. You don't need to pay attention to myths which state that you need to stay away from carbs at night, the fact is you can consume them at any point throughout the day if you are keeping active.

To get the most from these tips, you will already be seeing positive results. But the next step is to combine them with high intensity interval training. The most proven method of interval training is to combine four minutes of moderate activity and then thirty seconds.

Learning how to lose weight is an often confusing subject. With so many people giving different opinions on both diets and hiit workouts, sometimes it pays to put your faith in the latest science rather than following whatever the latest magazine trend is.