While many people have found their weight loss goals to be stifled on past attempts, the following tips can help you start losing weight immediately. All you need is a little willpower and some good advice to get you started on the path to the body you’ve always wanted.
What you won’t find as you read this is the typical “Lose weight eating as many calories you want” or “Just 10 minutes of exercise a day and you’ll be on your way” kind of stuff.
That’s all nonsense, and you’ll pretty much always find that kind of advice attached to an expensive weight loss product. To make matters worse, those products rarely work and almost never help you lose any more weight than you would have had you just skipped your morning trip to McDonald’s, and applied the following knowledge – information that’s readily available to anyone who wants it.
Make a decision and stick to it.
Not to get all Tony Robbins on you here, but you need to decide that you’ve had enough of being unhappy with yourself. Just watch an episode of The Biggest Loser on television, and you’ll find several people who’re likely much more overweight than you, who have finally decided enough is enough.
Many of those people go on to lose hundreds of pounds in a short time because they’re committed to losing weight and will stop at nothing to make it happen.
Exercise with weights 4 – 5 days a week, preferably in the mornings.
Resistance exercise serves a dual purpose in weight loss. First, it builds muscle; the more muscle mass you have, the more energy your body will burn. Second, your body uses nearly the same number of calories while performing resistance training as it does doing cardio, but will continue to burn much more during the recovery process afterward (learn more).
The very best time to burn fat is in the morning, before you’ve consumed any food. At this time, blood sugar levels are at their lowest, and the body will use stored body fat for energy. Also, exercising first thing in the morning revs up your metabolism for the rest of your day. Getting your workout done first thing also serves as a reminder of how important it is for you to stick to your weight loss plan for the rest of the day.
For even better results, perform a 30-minute resistance workout in the morning, then match that with 30 minutes of moderate to intense cardio exercise in the evenings after eating your last meal.
Sugars and starches have to go.
When you eat sugary, starchy foods, they cause the body to release insulin: The body’s fat storage hormone. Your body will use whatever energy it can from these foods immediately, if it can, before storing it as fat. However, the window for burning off this food energy is very small, since any sugars we eat go straight into the bloodstream, and the body has to regulate sugar levels to prevent the many problems associated with high blood sugar.
If you’re not a professional athlete, lumberjack or construction worker, your body isn’t likely to use very much of these excess sugars you eat. This is why obesity is such an epidemic everywhere, and why diabetes is now so prevalent in developed countries. We all eat WAY too many sugars and starches – which by the way, are the exact same thing once they enter your digestive tract!
Nobody has to tell you that cookies, cupcakes, potato chips, pies, ice cream – etcetera, etcetera – are full of sugar and unhealthy fats. While everyone may love how junk foods taste, we all know the temporary euphoria they offer will translate to a bigger waistline. If you can muster the willpower to avoid such foods, you’ll be well on your way to weight loss heaven.
However, the second biggest enemy is sugar’s cousin: i.e., food starches. Starches hide in what many health experts would tell you are healthy foods such as rice, whole grains, fruits, root vegetables, beans, and many others you can learn about here. Many of these healthy foods contain just as much sugar per ounce as the junk food mentioned in the last paragraph.
Eat to live instead of living to eat.
Getting sugars and starches out of your diet is 3/4 of the diet battle when it comes to weight loss and maintenance. Next, you’ll need to train yourself to eat foods that nourish the body rather than tearing it down and making it fat. You’ll want to eat high-quality protein, healthy natural fats, and lots of low-carb veggies packed with vitamins and minerals.
High-quality protein sources include:
- Lean Beef
- Lean Pork
- Egg Whites
- Tuna, Halibut, Salmon
High-quality natural fat foods include:
- Coconut Oil
- Olive Oil
- Grass Fed Butter
- 100% Natural Nut Butters (Peanut, Almond, Walnut)
High-quality low-carb vegetables include:
- Leafy Greens (Spinach, Kale, Lettuce, Chard, Collard Greens, Cabbage, Watercress)
- Brussels Sprouts
- Peppers (Sweet and Hot)
- Many Others
Finally, one you’ve got your routine settled and your diet in order, it’s important to be patient with your body. Everyone loses weight at a different rate, but if you stick to the plan you will slim down.
Don’t listen to the people who claim to have done everything they can to get trim and fit, yet couldn’t lose more than a few pounds. Those making such claims will always leave out crucial details such as all the late night feeding frenzies they gave into, or the fact that they never worked out after the first day.
Make a plan and stick to it. Then never turn back!