Watch Your Diet.
About 70% of this whole
weight-loss fiasco depends not only on how much you eat but on what and when you eat.
WEIGHT LOSS SUCCESS. How You Can Lose That Weight AND Keep It Off. Kindle Edition. |
You should consider
healthy food swaps, especially those that are higher in fibre and protein, and
lower in calories.
Also get in lots of fruits,
veggies and water, ditch the snacks, alcohol, and binge-eating.
Lift Weights.
Yes, women as well, don’t
be afraid to lift, you won’t get bulky, instead, you’ll tone up those sexy lean
muscles and keep the fat off!
Avoid Long Hours Of Cardio.
Cardio is great, but for
3–4 hours, 7 days a week?
NO! Not a great idea!
Cardio 2 or 3 times a
week for 20 to 30 minutes is okay, and even better, is performing intense
cardio circuits for shorter periods.
De-Load.
While you may increase
resistance every other week, it’s advised to take the load off every now and
again.
De-loading is essentially
dropping from say 60 pounds to 20 pounds or performing body-weight variations.
Try to work a de-load
routine into your overall yearly regimen so that you can give your body a
break, and prepare for another series of resistance.
Take Time To Recover.
It’s tempting to work out
every day, however, take a day or the weekend off so that you can recover
properly and so that your efforts will be more productive.
Get Enough Rest.
Do try to get
uninterrupted sleep for at least 7 hours a day.
This should help you
combat stress since stress is an anti-weight-loss demon.
Enjoy Recreational Activities.
These are also great, and
if you have kids, have their grandma watch them every now and then, or send
them over to a play date, so you can get some ‘alone time’, or some time out
with good friends.
Have Patience.
Don’t compare yourself or
compete with anyone, especially the fitness models and gurus you see popping up
everywhere.
You need to understand
that these people do this for a living, they work at it night and day and have
done so, often, for many years, comparing yourself to them is only setting
yourself up for disappointment.
Find the line between
motivating yourself and competition then make sure you don’t cross it.
Be Disciplined.
Make a plan and determine
to follow through.
If you don’t master
self-discipline, I’m sorry but you’re never going to lose weight.
Don’t be dependent on a
friend or mentor, find your own strength from within, otherwise, the day your
friend loses focus, you too will!
Finally, Stay Healthy, Mentally.
Don’t nurse bitterness
against anyone.
Laugh more, forgive all
the time, hang out, ditch that life-draining party, dump that annoying
boy/girlfriend, keep visioned company, just be happy!
NOW ..
Following on from that
here are some more tips to help you stay on track toward your weight loss
goals.
In simple terms, weight
loss = more calories expended that calories taken in so here are some easy ways
to reduce your overall caloric intake:
•
Reduce your meal portion size
•
Fill your plate with more vegetables (majority)
•
Think of meat as a garnish rather than the main
meal
•
Eat more lean meats e.g. Poultry and fish
•
Eat less processed carbs such as white bread and
replace them with whole grains
•
Incorporate more fibre into your diet - it keeps
you fuller for longer so you won’t feel the need to eat as often
•
Drink a cup of water before each meal - it
tricks your brain into thinking you’re fuller
•
Drink at least 2 litresl of water daily - helps reduce
bloating and aids in easy digestion
•
Ask yourself - am i hungry or am i just bored?
·
Drink some water - if you’re still hungry, have
a light snack or chew gum to keep your mouth occupied.
•
Don’t eat two hours before bedtime - you need
time to digest your meal properly
•
Don’t skip meals! This makes you hungrier and
you may gain weight more easily in the long run. It is not a sustainable weight
loss method.
•
Exercise for 30 minutes at least 3 times each
week. If you can, do it the morning as you get it out of the way and it
increases your metabolism so you can burn more calories throughout the day.
•
Rather than boring cardio, try high intensity
interval training - it’s shorter, harder, but burns more calories overall as
you will find your metabolism increases afterwards.
Lastly, believe in
yourself, you’re worth it.
PS Do you have a weight loss story to tell, please share it below, we'd all love to hear it,
John.
