Hey Joe, how do I Lose Weight?
I get this question a lot.
and if you're concerned or unhappy about your weight and how you look in the mirror, the good news is you're not alone.
The bad news is...Losing weight is hard.
So, today I'm going to share some tips to help you lose weight the right way.
If you find it helpful, share it with someone who needs it!
Alright, here's what you'll learn today
- Why You need A Plan to lose weight
- you are What you eat (the 80/20 rule)
- Eating To Lose Weight
- Exercising to lose weight
- why having support helps you lose weight and keep it off
Of course, if you want a personalized online diet and training program using our elite health and physique app, click below to take our health and physique quiz and find the best program for you.
why you need a plan to lose weight
The first step to lose weight as quickly as possible is to have a plan.
why?
Because a plan will outline your specific goal and break it down into a system of actionable steps that help you build momentum to sustain the habits you need to successfully lose weight, achieve the body you desire, and take control of your health.
When you follow a plan, it helps...
- reduce Overwhelm
- remove confusion
- and keeps you on track after the initial emotional excitement escapes you
More importantly a plan allows you to make changes one at a time and helps you lose weight consistently by avoiding weight loss plateaus.
So, before you start your journey to lose weight...
- Make a plan
- write down your goals
- stick to the plan
remember, Even losing a small amount of weight, as little as 5-10% can improve health problems like diabetes, high blood pressure, and heart disease.
You Are What You Eat (the 80/20 Rule)
The next important step to lose weight is to understand an aphorism called the 80/20 rule.
This principle says that 80% of your results will come from 20% of your efforts.
If you want to lose weight and you apply this principle, it would mean that 80% of your results will come from 20% of the activities that help you lose weight.
the two activities that help you lose weight are
- diet (80%)
- exercise (20%)
so, with this in mind...you should focus heavily on your food choices and pick the ones that have the most nutrients and contain the fewest calories.
this means you should be eating more...
- Fruits
- vegetables
- plant-based Protein (beans, legumes, soy, etc.)
- or Lean Animal Protein (turkey, chicken, Fish, Etc.)
Conversely, you should be limiting foods like...
- full-fat Dairy products
- fatty foods (fried)
- fast foods
- heavy salad dressings
- butters
- and oils
Another good tip is to limit your liquid calories.
yeah, That means chill out on the...
- fruit juices
- regular sodas
- alcohol
- and creams in your coffee or tea
Don't fret, it's not a forever thing. Besides, do you really need that extra empty calorie drink?
Eating TO Lose Weight
you now know that you are what you eat!
That's the 80/20 of this weight loss equation.
Now Let's talk about How you should eat to lose weight.
understanding and Paying attention to how you eat will give you more control over your meals and ultimately how you feel.
So, I'm going to give you some quick tips on how to eat so you can get some quick wins and lose weight fast
Don't skip meals
my first tip for you is do not skip meals.
This sets you up for failure.
why?
well, it's a double edged sword actually because skipping meals leads to both over and under eating.
on one hand if you're not eating enough food, your metabolism slows down and it can prevent you from losing weight.
on the other hand, if you're eating too much food and not burning enough calories it's impossible to lose weight.
as you can see, by not skipping meals, you minimize your chances of falling victim to either undesirable swipe of the sword.
Slow Down When You Eat
I know some professions may not provide the luxury of eating uninterrupted for an extended period of time.
but, you should try to Take at least 20 minutes to eat a meal (yea, no I'm serious...time yourself).
and If you're eating too fast...
- put your spoon down between bites
- drink some water between bites
- or engage in a brief talk with a co-worker between bites
It's important to eat slowly because when you eat too fast you tend to over eat.
this is because it takes a while for your brain to realize you have actually eaten enough food.
so when you're in doubt...Stop eating before you're full.
Why Are You Eating?
DO you know why you're eating?
if not, it's something you should think about.
Are you eating because you're...
- lonely
- bored
- stressed
ideally, The best thing to do is to eat when your body needs the energy.
but If you find yourself eating for any of the above reasons, that's okay.
Once you're aware of it, you'll be able to make the necessary changes to avoid it in the future.
yup, That's right, it pays to pay attention!
Success in the prep
Remember the last time you took a test that you really studied for?
how did you feel when the teacher was about to hand it out?
you were most likely giddy and thinking...
- Hurry up and pass out the test before I forget all the answers
- If I get an A, mom and dad will get me the new phone I want
- Damn it feels good to know I'm going to get a good grade
now, think about the last time you took a test that you didn't study for.
Completely different feeling, right?
You were most likely...
- Anxious
- Stressed
- Upset at yourself
If you want that same pre-test "I studied" feeling on your weight loss journey,
you'll have to prepare by...
- Planning your meals at home
- Planning your meals at work
- Planning your meals when you travel
- and planning during social situations
Essentially, you want to do all you can to prepare your meals in advance so you're ready for any of life's tests.
Exercise to lose weight
If you want to lose weight fast, adding exercise will rapidly accelerate your results.
Apart from helping you get the body you desire, Exercise makes you feel great and gives you lasting energy throughout the day.
So, if you're just starting out Try these simple ways to get more exercise and burn more calories...
- park your car further away from your destination and walk the rest of the way
- Take the stairs instead of the elevator
- walk your dog, don't just let her out!
- take the longest route when navigating the office.
- get off the bus a few stops early and walk the rest of the way.
- buy an online program and do it with a friend or family member.
remember, whatever you choose, it's important to be consistent!
Why having support helps you lose weight
while there's no doubt you can go it alone to get started, research shows that Guidance and support are necessary to prevent rapid weight regain.
in a weight-loss study, it was found that those participating in internet-based coaching program through an app or e-mail regained less weight over two years than those who were tracking on their own.
study results aside, having other people encourage and support you will help you lose weight with ease.
so, even if it's your 99th attempt, tell your family and friends that you're on a weight loss journey and ask for their support.
and if you want more help and guidance to lose weight you can click below to sign up for our ELite Summer Shred 30-day challenge that starts on April 12th!
I'd love to hear your thoughts on this article, was it helpful?
what other articles would you like to read about?
drop a comment below and let me your thoughts.