We all know losing weight is hard. But we do not have to make it harder by making things more complicated for us everyday.
Take Weight Watchers for example – it’s a great weight loss program, don’t get me wrong, but do you think you can keep counting “points” forever? And what the heck is a point anyway?
That’s why more than 80% of the women I’ve interviewed who have stopped the Weight Watchers program gained ALL their weight back. And more often that not, they gain back MORE than what they had lost.
So, let’s not go the fad diet route. Let’s lose weight by adopting simple tips that you can seamlessly weave into your day-to-day routine.
Here are 10 tips to get you going. Incorporate them into your daily routine to maintain your ideal weight or if you are currently overweight, these tips will help you significantly shrink your waist size.
1. Eat More Veggies
Not only are veggies low in calories and packed with nutrients, but they also have a high thermic effect, meaning they use a lot of energy just to digest (particularly if eaten raw or as close to raw as you can manage).
2. Train with challenging weights – in the 6 to 12 reps range
Adding lean muscle (called hypertrophy) is achieved with challenging weights in the rep range of six. Hypertrophy is the process of increasing the number of cells within an organ or tissue (such as muscle tissue), thereby increasing its overall size. If you train with higher reps, you surpass this stage and train your muscles for endurance rather than lean muscle gain.
3. Eat Plenty of Protein
Protein is the building block of muscle tissue (among many other tissues in the body). When you are training hard, you need to ensure you are getting enough protein to aid with recovery and repair of your muscle cells in order to achieve hypertrophy. Protein will also help keep you fuller for longer and it has a thermic effect, meaning that it takes additional energy/calories to digest, so it’s also great for fat loss.
4. Reduce Carb Intake
You can’t burn fat in the presence of insulin and every time you ingest sugars or carbohydrates, your body releases insulin. Yet carbohydrates are beneficial for brain fuel and your body’s preferred energy source, as well as for muscle recovery – so don’t eliminate them. The best time to eat carbohydrates is around your training times – before, and especially after, a challenging workout.
5. Eat Enough Food
One of the biggest mistakes women make is not eating enough to fuel their body and assist with their fat loss and lean muscle gain goals. You need to eat regular meals packed with protein, some complex carbs, lots of vegies and some good fats. Starving yourself is only going to slow down your metabolism and see you gain weight long term, making it harder to get it off and keep it off.
6. Train minimum once a week with weights
Muscle growth occurs through adaptation. You need to stress the muscles often enough to elicit the adaptation response. The muscle gets stronger and bigger due to the stress placed upon it. Training also needs to be challenging.
7. Get Enough Rest and Sleep
Many overlook the importance of sleep, but if you don’t get enough sleep, you can’t function properly and this has two negative outcomes. The first is that you are unable to work to your full potential or hard enough in your training sessions. The second is that when you are tired, it messes with your hormones, making it much harder to resist cravings.
8. Don’t overdo the Cardio
If you want to lower your body fat and gain lean muscle, too much cardio is counter-productive – especially the popular long, slow kind such as long-distance running or cycling. Muscle wastage occurs when performing a lot of long-duration cardio, so instead try two to three short, high-intensity sessions and only add longer, more moderate sessions as a last resort. The aim should always be to do as little cardio as possible if body recomposition is your goal.
9. Hide the Scale
When you change your body recomposition for the better, you add lean muscle weight (while reducing fat weight) so you may not see a huge drop on the scale but you will definitely see it in the mirror and by how your clothes fit.
10. Stay Motivated
Body recomposition takes time. If you are looking for rapid ‘weight’ loss, you will find yourself losing precious muscle tissue instead of fat. Stick with it and you’ll see results!
With weight loss, always remember, simplicity is best.
If you are determined to lose weight this year—and you want to do it the right way, then check out the 1-Week Diet.
The 1-Week Diet is a weight loss program created by Brian Flatt, fitness trainer to the celebrities.
At the onset, you may think because of the name, the 1-Week Diet is a another quick fix and a fad diet. But that is where everyone gets it wrong.
With the 1-Week Diet, there are no “gimmicks” or “tricks”. You lose weight by learning to use your body’s own natural bio-chemistry. Your body will condition to naturally jumpstart your metabolism and you’ll burn more fat at rest.
The 1-Week diet does not add more stress to your life with grueling cardio sessions and endless gym time. It does not force you to cut out carbs, cut out fat, starve yourself or make you feel miserable.
With the 1-Week Diet, you follow a specific meal plan for 7 days with a list of foods that you should eat more of and foods that you should avoid. You can even continue to eat the foods you love (think ice-cream and chocolate cake), although it is not recommended that you binge on them.
Women who have been on the 1-Week Diet have reportedly lost up to 10 pounds in the first 7 days, and have continued to lose up to 29 pounds in a month—all in a safe and healthy manner.
If you’re ready to start transforming your body, life, and future in the next 7 days, click here to watch the presentation on the 1-Week Diet now.