Are you looking to shed some of that extra body fat? Have you fallen victim to those ads about a magic pill or fancy diet which promises to solve your weight loss problems?
I have bought into these fads in the past and ended up wasting more money and time…I was disappointed in the way I look and was desperate to make a change. I soon learned there are no shortcuts with weight loss. It takes time, dedication and discipline.
If you’re looking for a foolproof way to melt away that unwanted body fat, keep reading…
Here is my quick breakdown of the tips and tricks I used to develop healthy eating habits and lifestyle changes which have forever changed my life.
Remove All Junk Food
Temptations for something sweet and sugary is my number 1 enemy when it comes to losing excess weight. In order to minimize my temptations, I remove all the junk food I have in my pantry. I also clean out my desk and drawers at my office job as well. When the day gets busy, I tend to munch on chocolate bars to give me energy.
Sugar is highly addictive and I recommend reducing the amount of sugar you have each day. By removing the problem, it decreases the temptation of having it. Try having fruit instead.
Plan Out Your Meals
It’s challenging at first but once you start, it becomes very easy and your body will thank you in the long run. The internet is full of healthy recipes which you can find and implement into your diet.
I like to write down all the meals and times throughout the day where I would most likely need food in my system. I use the old pen and paper method.
It sounds simple, but this has made it so much easier for me to figure out how much food I need to purchase and prep.
If you’re like me who gets bored of food easily, try to stick to a 2-week cycle. 1 week you will have recipes A, B and C. Week 2 you will have recipes X, Y and Z.
Remember to keep it simple and switch it up so you are always eating healthy.
“Ab’s are not made in the gym, they are made in the kitchen.”
Know When to Eat
It’s important to know when you need to eat and what type of foods you should be consuming. Think of your body as a car. Would you put poor quality gas in your vehicle? Ofcourse not! This same concept applies to your body.
In order for the body to run efficiently throughout the day, you need to fuel your body with the right types of nutrients. Stick to the good types of carbohydrates, fats, proteins and a lot of fruit and vegetables.
Before you begin your day, breakfast is the first meal you shouldn’t skip especially if your goal is to lose weight. People think by skipping breakfast it will help them lose weight even faster. I found it actually does the exact opposite.
When you skip a meal, you’re more likely to overeat in your next meal. Your body goes into starvation mode which tries to conserve energy.
I’ve fallen in this trap for a while and never realized the effects it has on my body. I recommend having a light breakfast and keeping it simple.
I personally enjoy boiled eggs or a shake/smoothie containing fresh berries and leafy greens. When I’m running low on time, I’ll use a green juice supplement which I can quickly down with water.
It’s always a great idea to drink water upon waking up since we are dehydrated from the long hours of sleep. In the past, upon waking up, I would head straight to making a coffee. However, coffee made me feel even more dehydrated and more tired by the time I got to work.
Keep lunch light. Many times I’ve had a heavy lunch it never ended well. Most of the time I’m battling myself to stay awake at my desk. It’s embarrassing when your work college catches snoozing.
I always make sure to have some type of fruit to balance out the carbohydrates and protein intake.
Dinner time is family time. One of my favorite meals. I try my best to have dinner around 7-8pm. This allows my body to digest all the food that I have consumed before heading to bed.
Also, try to avoid anything with caffeine. When your body is awake, you’re more likely to snack on things you will later regret. Try your best to minimize the consumption of sugar.
Ignore The Scale
Hopping on and off on the scale consistently can have negative effects on your willingness to lose weight. One day you lose 1 pound and the next day 1 gain it back again. Out body weight can fluctuate depending on what we were eating and drinking throughout the day, this can be an unreliable source of indicating your current weight.
Instead, use a tape measure to measure your chest, high thigs, and biceps to get the best reading of your hard earned results. Tape measure provides a more accurate indicator that you’re losing the excess weight.
Remove The Toxins
As we age, it becomes more difficult to lose weight especially if your metabolism has plateaued over time. In order to lose weight fast, you must be healthy first and then lose weight second.
Why do we see so many people get excited to start a new diet program, lose a bit of weight and end up quitting? This is because they’re choosing the incorrect diet program to follow.
Certain diets can cause spikes of insulin, making you retain weight instead of losing it. Insulin is a hormone which triggers weight gain. It is a fat storage hormone which blocks out the fat burning hormones your body needs in order to lose weight/
By having a glass of juice or piece of fruit can easily prevent you from losing any weight in the next 48 hours. When you’re insulin levels go up, you gain weight.
So how do you lower insulin?
- Cut out carbohydrates and hidden sugars e.g bread, pasta
- Avoid combining protein and sugars in one meal
- Try to limit the amount of protein you consume
- Avoid MSG. MSG can spike your insulin levels up to 200%
- Do not stress. Stress increases cortisol and blood sugar levels
- Spread out your meals. Frequent eating also leads to weight gain if you have a sedentary lifestyle
Too much insulin can also cause dangerous long-term effects such as:
- Heart disease
- Fatty liver
- High blood pressure
- High cholesterol
One of the most important pieces to the weight loss puzzle. The more exercise you do, the more it benefits your body and overall life. If you’re coming from a very sedentary lifestyle, I recommend just going out for a walk. Yep, just walk around your neighborhood for at least 30 minutes a day.
30 minutes may sound long but it’s not. I love to listen to podcasts or audiobooks when I’m doing some form of exercise. It keeps my mind off the time and I’m also learning new things. How great is that!
The key to an effective workout is to do at least 30-40 minutes which keeps your heart rate up and makes you sweat.
You don’t need to sign up to a fancy gym in order to exercise daily. If you have the space at home, you can invest in an exercise bike or treadmill. I prefer an exercise bike since it doesn’t take up much room.
Yoga, swimming (if you have a pool) and kettle-bell raises can all be done in the comfort of your own home. If you have stairs, awesome! Run up and down the stairs for a few minutes and I guarantee you will start sweating and your heart rate will skyrocket.
Remember to start off small. Don’t push yourself too hard if you’re just starting from a sedentary lifestyle. Always warm up your muscles before performing and vigorous activities.