Losing weight, especially effectively, does not need to be tough. A good amount of plans, diets, or training programs out there may give you effective results, but often times you’re fundamentally starving your body and can lead to sadness. Most training plans similar to this are difficult to keep up with. If you are trying to lose weight effectively, it’s better that you get something that you can do consistently each day, and that you aren’t completely starving your body. This way you will have the motivation to stick to your plan and once you lose the weight you will keep it off.
Here we have put together a guide on how to shed weight effectively.
Be Realistic and Focused
The first thing we’d like to go over when it comes to dropping a few pounds effectively is to be realistic. Don’t begin with the goal of dropping 45 or 105 pounds in a 2 – 4 months, this is extremely difficult and almost definitely unsustainable. Instead, set a few small goals for example dropping 2 – 3 lbs bi-weekly. Doing this you can focus on short term milestones. Every time that you hit your fat loss goals you will become even more focused on reset your goals and achieve them again the next week.
Put down on paper your concrete goals on post-it notes and place each around your house – your on the counter, etc. Doing this will keep you on track when it comes to your goal and continuing to be dedicated at all times.
Another thing to consider is limiting meals or finding some sort of diet program – be realistic as to what is consistently doable. Cutting out candy or a few food groups for one month can give you the quick weight loss effect you’re looking for but it will not carry on in the future.
Cut The Carbs – More Protein and Healthy Fats
A big problem that people working to lose weight effectively have is carbs. Refined sugars like sweets, colas, and pasta are the one of the biggest problems when it comes to losing weight effectively. Although sweets and soda seem like trivial things, they’re basically packed with things that are only bad for your health. Simply limiting these types of drinks and food will have a really big impact on your fat loss targets in as short as a week.
Eating a good portion of protein everyday is extremely helpful. Protein will help you build lean muscle and boost your metabolism that will not only destroy your fat but help you keep fat off. Foods such as chicken, fish, and eggs, are good nutritious foods that will fill you up while providing you with the protein you need to fuel your body for fat loss. Aim – 33 grams of protein per meal, and only having 23 – 55 grams of carbohydrates each day.
Contrary to many people’s belief, it’s not necessarily that fats that are bad – you have to control your carb intake. Some great sources of fat include olive oil, avocado oil, and even butter.
For effectively weight loss in particular, pair your fats and proteins with low carb vegetables like kale, spinach, and tomatoes.
Exercise – Weights and Cardio
While exercising isn’t the most important part of weight loss it generally helps you reach your goals quicker. Losing weight isn’t the only benefit working out wil l help you sleep, give you more energy, and decrease stress. The easy formula for weight loss is to expend more calories than you’re taking in – healthier eating helps, and exercise get your metabolism going in turn helping you lose weight faster.
It’s important that even though you are looking to lose weight effectively that you don’t overdo it on the exercise especially the first days. Really it’s important that you find a few things that you can do regularly each day and not over work your body and get turned off with one insane exercise session.
If you’re working towards losing weight effectively, aim to exercise 2 – 4 times a week. Even just 12 – 30 min can be extremely beneficial for your weight loss and overall health. A mix of weights and cardio can make a huge difference. Cardio doesn’t mean hundreds of jumping jacks – find what works for you. Other forms of cardio include:
- Brisk walk around the neighborhood
- Cycling / biking
Weight training doesn’t necessarily mean massive weights or lifts. If you’re just getting into it, find a couple of small dumbbells and grip them while you do squats. Use the same kettlebells to practice deadlifts and many other workouts. In general as long as you get some sort of workout in it’s very beneficial.
Refeeds and Cheat Days
Going on a low carb, healthy diet will definitely help you lose weight effectively, but understandably we’re all human and you deserve a carb loaded cheat day or meal. Set aside 1 day a week or 2 – 3 meals a week to have a cheat meal. If you’ve made good progress with your workouts and diet every week these refeeds are both motivating and rewarding.
You may gain some weight back on these days, but don’t get discouraged because you’re consistent with the rest of your diet you’ll shed the gained pounds a day or two after, fairly quickly and easily. The weight put in is probably just water weight.
6 Simple Tips
To boil this down, here are 6 easy things you can do to lose weight effectively.
- Drink 18 oz of water 20 – 30 min before you eat. Water is not only great for you, but having this much water before a meal will make you feel full helping you with portion control, in turn helping you lose weight effectively.
- Cut refined sugar, soda, and juices. Cut pasta, bread and other refunded sugars. These are essentially empty calories.
- 23 – 38 grams of protein per meal. Larger protein means more lean muscle and the more calories you get from protein, less you’ll crave from carbs to feel full.
- Weigh yourself every day and write it down. This will keep you both accountable and motivated. Weigh yourself at the same time everyday as your weight will fluctuate based on how much you’re drinking and eating throughout the day.
- Sleep. Sleep is essential in proper metabolism and hormone production and function. Not getting enough sleep can destroy your ability to burn calories and process food.
- Workout 3 – 5 days a week. Exercising regularly will help you regulate your metabolism, help with sleep and burn extra calories.
If you’re sticking to a consistent, healthy, weight loss plan you can definitely expect to lose weight effectively. The first month of your program you will likely lose the most weight as you’re making dramatic changes to your body. You can lose up to 4 – 7 lbs the first few weeks, a lot of which is water weight. After that, expect to lose 3 – 6 lbs each week, but don’t get discouraged. As long as you are regularly shedding pounds and feeling good, you’re doing great. This is a normal/healthy way to lose weight and any more can be unsustainable and even unhealthy.
In the end weight loss is a way of life, and you should feel motivated doing it. Find a plan, stick to it and you’ll hit all of your weight loss goals, effectively! Happy health!
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