Truth is...weight loss isn't easy. The weight can come on in the blink of an eye. Ever feel like you look at a cheeseburger and gain 10lbs? You get it, lol.
Getting rid of the fat... not so easy.
But, several small changes can make monumental changes in our health and fat loss journey. Begin implementing these into your life and see the pounds drop!
1. Consume Proper Vitamins, Minerals, and Nutrients.
80% of Americans are vitamin and nutrient deficient. This is why illnesses, diseases, and obesity run rampant in our country. There are many different reasons for this. However, it's our responsibility as consumers to educate ourselves on what we consume. There's just one problem...we constantly receive opposing information that has us straight-up confused.
There are a few things that science and studies cannot disprove or disagree with. That is that low-sugar fruits and vegetables ARE great for our bodies. They are nutrient-dense and provide essential vitamins and minerals to help our bodies run properly. We actually NEED them!
If you don't consume enough fruits and vegetables, an excellent second option is taking a multivitamin and a greens powder. These options deliver the vitamins and minerals you usually get from your diet. Filling these gaps will help improve your immune health, reduce body fat, and help prevent disease.
2. Eat More Protein.
Protein is the most critical nutrient for weight loss and a better-looking body. A high protein diet boosts metabolism, reduces appetite, and changes several weight-regulating hormones. Additionally, a high-protein diet reduces hunger, leaving less room for bad carbs or sugar. Your body will use protein to build muscle tissue, so calories won't go to waste being stored as fat.
I recommend eating 1g of protein per pound of body weight. Give this diet shift a try.
3. Drink More Water.
Drinking water is highly essential to your fitness and weight loss goals. Without the proper amount of water, the body cannot metabolize stored fat or carbohydrates. Drinking lots of water also helps prevent the storage of toxins.
I recommend that you drink half your weight in ounces of water daily.
4. Lift Weights 4-5 Times Per Week.
Did you know that you burn calories for up to 3 days after lifting weights?!? It's no wonder that lifting weights helps tremendously with fat loss. Additionally, lifting weights helps add more muscle mass to your body. Increased muscle mass leads to a higher Basal Metabolic Rate (BMR). The more muscle you have on your body, the higher your metabolism. It doesn't mean that you have to look like hulk. But the goal is to add muscle to our frame and replace the fat that we currently have. Then we reap the rewards of staying lean because of a higher metabolism.
5. Minimize Refined Carbohydrates And Sugar.
If there is one skill every human should learn, it would be to learn to read labels and understand what you consume daily. Many of the foods we eat, even the proclaimed "health foods," are the ones that are leading to weight gain, disease, cancer, and many other health problems. Refined carbohydrates and sugar are two different foods that are destroying your shot at losing weight.
Refined Carbs and Sugar: These ingredients have been stripped of all bran, fiber, and nutrients. They're essential empty, but filling calories. Examples are white bread, pizza dough, pasta, pastries, white flour, white rice, desserts, cereals, table sugar, agave, etc.
There are many reasons that these ingredients are unhealthy. The most important reason is that they are high glycemic index foods. These types of food cause rapid increases in blood sugar. The result is frequent mood changes, low energy, and increased fat storage and disease.
6. Have a Plan.
Maybe you've heard these quotes… "A dream without a plan is just a wish." "Fail to plan, plan to fail." All-in-all, these are entirely true. Success in anything takes proper planning, strategy, and effort of thought. If you think you can go through the week and "wing it," you'll likely have limited success. We suggest that you create a plan for the week on Sunday. Here are some things to think about.
What will I eat this week to keep me on track?
When will I work out, and what will I do during my workouts?
Even if you are not "calorie-counting," just having a basic plan will help ensure success. Using the tips above for healthy dieting, map out most of your weekly meals. This will also help prevent going rogue on your plan or getting so hungry that you binge on a random afternoon.
This type of planning does take time and intentionality. If you don't know how, or don't desire to learn, it may be easier to consult with someone to help you design this. This saves you time, research, and frustration.
We highly recommend you download our Transformation App. This App will take your goals and current metrics and turn them into complete workout plans, meal plans, and recipes made specifically just for you. This bulletproof plan ensures you have Success in your planning and execution.
7. Cut Liquid Calories
In my 15 years of training clients, the #1 reason I see people struggle to lose weight is due to overconsumption of liquid calories. Nearly everything you love to drink (soda, coffee, alcohol) has a substantial amount of calories. These calories are usually from bad fats and sugar. As stated above, one of the quickest ways to gain fat is to overconsume sugar. Just cutting liquid calories could significantly affect your weekly fat loss results. Your body needs more water and fewer sugars, chemicals, and sweeteners.
Takeaway: I hope that these 7 tips will help you make progress towards your fat loss goals.
My biggest piece of advice is to take your goals one step at at time and don't defeat yourself before you get started. Simplicity is the key. Complexity will keep you from moving forward.
Take 1, 2, or 3 of these things from above and get better every day, every week, and every month. Before long, you'll see the results you've been longing for!!
- Nathan Mansfield, CEO SPN