Everyone claims to have the WAY to lose fat right? Most of them want you to buy their program that they’re giving to everyone with total disregard to everyone’s individual needs. Below is a REAL list of proven steps that you must take to lose weight if you want it to be lasting and effective.
How do I know they work? Because I’m doing them all myself right now. It doesn’t matter how stuck you are or how long you haven’t been able to lose weight, if you follow all these rules, you’ll break past that nagging and terrible plateau you’ve hit.
I’m gonna lead off it with a big uppercut and make my case for it…
1. Hire a Fitness Professional
When your car needs new brakes, you take it the mechanic. When you wake up with a fever and sore throat, you go to the doctor. When your hair gets too long, you go to get it cut. When you need to reduce body fat, you…try to do it all on your own? That makes no sense. Or, what about this… Are you a fitness professional that needs to lose weight? Hire another fitness professional. Do doctors operate on themselves? Hell no.
If you’re tired of not losing weight, take yourself out of the equation. A fitness pro will hold you accountable, keep you safe, listen to your concerns and adjust accordingly. Most people spend years trying to lose weight, thinking that it will finally work next month or this time. Every second you spend away from a qualified coach is another day you live a half-life of true happiness and potential.
2. Cut out Processed Junk
The first thing I recommend, and my coach told me, was this- make quality food choices. This is one of the easiest ways to quickly and effectively reduce body fat, and yet it is met with such resistance. Why? Why is it so difficult for us to give up our packaged, processed snacks and treats? For me it was convenience. Eating clean requires times and preparation. This is one obstacle that prevents most people from achieving the body that they want.
The best tip for successfully getting processed junk food out of your life is to have wholesome alternatives on hand while removing the junk food from your home. If you’re a late night snacker, then be prepared by having fresh fruit, sliced veggies, plain Greek yogurt, popcorn or rice cakes on hand. When your belly is full of wholesome snacks, it’s hard to care too much about the processed junk you missed out on. And soon you’ll learn to love how lean and energetic these healthier foods make you feel.
3. Lift Weights
You might consider this to be pretty obvious, but many people are still resistant to the idea that resistance training leads to fat loss. If you find yourself puzzled by the idea that lifting heavy things will reduce the layer of fat on your body, then allow me to explain.
The act of lifting weights causes those targeted muscles to stimulate new muscle tissue growth. Now this doesn’t mean that your muscles are going to get noticeably larger (relax, ladies!) but it does mean that your muscle tissue will become tighter and more toned. The increase in muscle translates to a higher metabolism, which means that your body will naturally burn fat faster and more efficiently.
When people start our trial program, I personally schedule a two week check-in to see how everyone is doing and discuss what they can do to see better results. Nine times out of ten, the men and women I meet with have already started losing weight from only lifting weights in our sessions with no change to their meals. Hows that for proof?
4. Use HIIT
High Intensity Interval Training is a method that has been quite popular in the past decade – and for good reason. This advanced form of aerobics, when done correctly, is one of the most effective methods for burning fat- which is why we utilize it in our S.W.E.A.T. Bootcamp.
HIIT is achieved by performing short, intense burst of aerobic intervals between less intense bouts of aerobics. For example, 2 minutes of walking followed by a 30 second sprint, done for 20 minutes.
5. Track Food
Knowing the composition of the food that goes into your body is extremely important. Understanding the relation between food and fatloss is too. Download MyFitnessPal or the LoseIt! app and start tracking EVERYTHING you put in your mouth. You don’t even need to have a clear cut goal at first- the second you have to log what you eat, you immediately make better choices.
6. Schedule Something Bad
One of the biggest regrets I hear in client meetings is that most people think that they have to give up their sweets when they start a diet. This isn’t true. Whether you’re doing our Game Changer Program or even adhering to personalized macros, it’s extremely important to schedule in healthy sweets and cheats to find balance. One of my personal favorites is The Complete Cookie! It satisfies all my cravings and even has some great nutrition too (not to mention it being gluten free and vegan).
Pro Tip: Learn how to season your food! There’s no reason to eat tasteless bland boring meals!
7. Be Patient
It’s in our nature to want everything immediately, and technology has heightened that even more in the last ten years, but here’s the thing- doing things right has and always will take time. When you first start a program the worst thing you can do is expect immediate results. When starting my current program is took a full 3+ weeks to not only find the right set of macro-nutrients but to also start seeing results on the scale. Take it day by day and the give yourself 30 days to start seeing lasting results. It’ll go a long way to keeping you on this journey another six to twelve months (which we all know is the real timeline that you need to be open to). This is a lifestyle change and not a quick fix. If you don’t get that through your head, you’ll lose those results (whether its ten pounds you want to lose or sixty).
Look, we all have our expertise, and we rely on each other when in need. My expertise is fat loss. When people in our community need a new and improved body they come to me. I’m passionate about getting my clients results, and my programs have been proven effective. As always, call or email us today to get started on a fat loss program that really works.