Why we need to lose weight?
Even a modest weight loss of 5 to 10 percent of your total body weight is likely to produce health benefits, such as improvements in blood pressure, blood cholesterol, and blood sugars. For example, if you weigh 200 pounds, a 5 percent weight loss equals 10 pounds, bringing your weight down to 190 pounds.
Unless you have a medical condition, losing weight is fairly easy. What makes it hard is the discipline and consistency needed to stick to the plan long enough to see results.
Being overweight for me was like being a prisoner in my own body. None of my clothes looked right on me. My knees a back would always hurt because of all the extra weight. Most physical activities were a challenge; I also battled depression and self confidence issues because of it.
In my case, I’ve always been a sucker for pizza and french fries. With that being said, it’s ok to have a cheat day once “maybe” twice a week as long as you don’t over indulge. Plain and simple, if you really want to lose weight you have to change the way you think about food. Personally, I stick to the 80/20 rule. Meaning, I eat healthy and clean at least 80% of the time.
Here are 3 simple things you can do to help you get your weight under control.
You should be drinking water most of the time. There’s a lot of hidden calories in sugary drinks like soda and fake fruit juices. Water obviously has no calories and it helps optimize your metabolism which helps you burn fat. Green tea and black coffee (no cream or sugar) is also great for weight loss. Use a little honey in your tea and coffee instead of sugar.
The foundation of your daily diet should be lean meat, whole grains, fruits, vegetables, nuts, and berries. Stay away from fried foods and processed foods as much as possible if you’re really serious about losing weight.
It’s not the best idea in my opinion to cut carbs totally out of your diet, but you definitely need to minimize your consumption of things like white rice, bread, and pasta. Potatoes are fine as long as they’re not fried or loaded; sweet potatoes are also a very good option.
Personally, I only eat cards with breakfast or lunch, never at dinner. Example: instead of eating rice at dinner eat an extra vegetable.
Bonus Tip: Jump start your metabolism by incorporating a morning workout routine.
(no weights needed)
Here’s a quick 4 minute workout routine:
Set a timer -
Air squats - 1 minute
Rest 10 seconds
Jumping jacks - 50 seconds
Rest 10 seconds
Lunges - 50 seconds
Rest 10 seconds
Push ups or Plank - 50 seconds
Done or Rest 1 minute and repeat.
Note:
Once the 4 minute routine gets easy for you rinse and repeat this routine 2 or 3 times preferably before breakfast.
Try to train yourself to workout on an empty stomach (if you’re medically able). This hack forces your body to use and burn your unwanted fat to fuel your workout; it also puts your body in a caloric deficit to start the day which helps you maintain a healthy weight. If you’re not physically able to do this yet, a brisk morning or evening walk will do. The most important thing is to find 20 to 30 minutes a day to exercise.
Hopefully this helps you in your weight loss journey. You can do this! you just have to get started and stay consistent. If you’re looking for a fun and easy way to help you jumpstart your weight loss goals check out the short video.
Click Here => 21 Day Smoothie Diet Challenge - YouTube
Saw this old thread and couldn’t resist adding something. What helped me most was picking one habit to stick with for a month, like a daily walk or cutting sugary drinks. Small wins kept me going and made the whole thing feel less overwhelming. Did anyone else try breaking things down into tiny steps instead of doing a full lifestyle overhaul at once?
I totally get how staying consistent gets harder if pain keeps getting in the way. I had a rough patch with joint stiffness that made even light workouts feel like a chore, and checking out the website actually helped me sort out options with my GP so I could move more comfortably again. Once the pain settled a bit, sticking to my routine felt way less like pushing a boulder uphill.