Published on: August 04, 2019 at 7:43 PM
In this episode I cover the 10 biggest things you need to do to lose the unwanted fat.
1) Know your numbers – How many calories do you eat on a typical day? You have to know where you’re starting from to know where you’re going.
2) Set your expectations for how you much weight you should lose each week – 1-2% BW loss per week, starting with a 500 cal deficit each day.
3) Don’t drink your calories – Calories from drinks are mostly empty calories. You’ll get more nutritional benefit and SATIETY from real food.
4) Cut out sugar/empty calories – Think about the nutritional value of what you’re eating. Weight loss means eating on a budget which means you have little room for unaccounted for splurges.
5) Stop Snacking – Calories add up quickly and you’re rarely eating quality nutrition in snacks. Remember that real food is hard to package long term. Stick to meals for your main source of food
6) Build in fasts – Setting boundaries about when you eat can make it MUCH easier to stay out of trouble. This also is great practice to help you deal with breaking the bored eating habit. Eating bigger meals will keep you fuller longer. AND you will get better at using your own body fat as a fuel source.
7) Sleep More – Sleep is your body’s way to naturally deal with stress and cortisol. When you sleep more you have more energy, you’ll eat less because of this. Also, when you sleep enough your body will hold on to muscle and let go of body fat easier.
8) Move after eating – Blood diverting glucose to the muscles will keep that from going to fat. A little movement mitigates a big insulin rush and energy crash.
9) PLAN a cheat meal once a week – Once a week, having a caloric surplus keeps your metabolism from dropping to compensate for long periods of caloric deficit and gives you a mental break!
10) Understand the plateau/body readjustment process. You need to spend about 4-6 months at a new set point before your body will readjust to that weight. So don’t be upset when you plateau after a significant weight loss – it’s part of the process!
AND LASTLY, REMEMBER – It’s not about how hard you work, it’s about how much your willing to sacrifice!!!
PLEASE, Please, Rate and review!! Thank you so much! Also, share this will someone who needs to hear it. Love you all, take care.
