Losing weight, especially now, doesn’t have to be tough. A decent number of training programs, diets, and plans out there can provide fast results, but often times you are for the most part starving your body and you may not feel happy. Many training plans similar to this are difficult to keep up with. When you’re working towards to lose weight now, it’s better that you get something you can stay on consistently each day, and that you are not completely starving yourself. That way you will have the motivation to stick to your program and once you lose the weight you will keep it off.
In this article we’ve put together a few steps on how to destroy weight now.
Be Realistic and Focused
The first thing we’d like to go over when it comes to dropping a few pounds now is to be sensible. Don’t start out with the thought of losing 60 or 105 pounds in a 1 – 4 months, this is very difficult and almost definitely unsustainable. Instead, set a few micro goals for example dropping 1 – 3 pounds bi-weekly. By doing this you will focus on realistic progress. Every time that you hit your fat loss goals you will feel even more focused on reset your targets and hit them again the next few weeks.
List out your concrete goals on sticky notes and put each all around your house – your on the counter, and so on. Doing this will help you keep track of your goal and staying dedicated every day.
Another thing to consider is limiting meals or selecting some sort of diet program – be practical as to what’s sustainable. Limiting junk food or a few food groups for one month may allow you to achieve the instant fat loss effect you’re looking for but it will not carry on after you get off your plan or diet.
No More Carbs – Healthy Fats and Protein
A big problem that people trying to drop a few pounds now have is carbs. Refined sugars such as soda, candy, and bread are the worst things to consume when it comes to losing weight now. Even though candies and drinks seem like small things, they only have things that are only bad for you. Just limiting these types of drinks and food can have a dramatic impact on your fat loss targets in as little as a a few weeks.
Eating a significant amount of protein everyday is really helpful. Protein will help you build lean muscle and increase your metabolism that will not only destroy your fat but help you keep fat off. Things like eggs and fish, are great foods that will fill you up while giving you the protein you need to fuel your metabolism for weight loss. 23 – 33 grams of protein in every meal, while only eating 25 – 45 grams of carbs a day.
Unlike what most people thing, fats aren’t necessarily bad for you – it’s the carbs you have to watch. A few great sources of fat include avocado oil, nuts, and olive oil.
Especially for now weight loss, pair your protein and healthy fats with very low carbohydrate greens like kale, spinach, and tomatoes.
Exercise – Weights and Cardio
While working out isn’t the most important part of weight loss it can definitely help speed up the process. Losing weight isn’t the only benefit working out can l help you sleep, give you more energy, and decrease stress. The golden rule to losing weight is to expend more calories than you’re consuming – eating healthier helps with this, and working out jumpstart your metabolism and make the weight loss process quicker.
One thing to keep in mind when you are looking to lose weight now 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 hurt yourself and get turned off with one hard workout session.
If you’re working towards losing weight now, aim to work out 3 – 5 times each week. Even just 10 – 18 min can be extremely beneficial for your weight loss and overall health. A blend of cardio and weights can make a huge difference. Cardio doesn’t mean hours on an elliptical – find what works for you. Other forms of cardio include:
- Brisk walk around the neighborhood
- Cycling / biking
Weight training does not mean weighted squats and bench pressing. If you’re a beginner, find a few light hand held weights and grip them while you do lunges and squats. You can use the same dumbbells to do deadlifts and many other workouts. In general as long as you get some sort of workout in it’s very beneficial.
Cheat Days and Refeeds
Healthy low carb diets will definitely help you lose weight now, but understandably we’re all human and you deserve a carb loaded cheat day or meal. Set aside one to two days a week or 2 – 4 meals a week to refeed. If you’ve made good progress with your workouts and diet every week these refeeds are both motivating and rewarding.
During these cheat meals you might gain some weight, but don’t get discouraged because you’re consistent with the rest of your diet you’ll shed the added weight a day or two after, fairly quickly and easily. It’s probably just water weight you gained.
6 Simple Tips
Now to simplify this guide, here are 6 simple things you can do to lose weight now.
- Drink 14 oz of water 10 – 35 minutes before you eat. Water is not only great for you, but it’ll make you feel full helping you with portion control, in turn helping you lose weight now.
- Cut juice, soda, and sweets. Cut bread, pasta, and other refunded sugars. These are calories your body will store in turning helping you put on weight.
- 23 – 45 grams of protein every 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 motivated and accountable. Be sure to weigh yourself at the same time each day 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 enough sleep can destroy body’s ability to burn calories and process food.
- Workout 2 – 5 days every week. Exercising regularly will help you help you sleep better, burn calories, and kick your metabolism into gear.
Once you’ve found a regular, healthy, weight loss plan you can most certainly expect to lose weight now. In the first few weeks of your training you’ll likely lose the most weight as you’re essentially shocking your system. You can lose up to 4 – 7 lbs the first few weeks, a lot of which is water weight. After this initial period, expect to lose 2 – 4 lbs each week, but don’t get discouraged. If you’re consistently shedding pounds and feeling good, you’re on the right path. This is a normal/healthy way to lose weight and any more can be unrealistic and even detrimental.
In the end weight loss is a way of life, and you should feel happy doing it. Find a plan, stick to it and you will hit all of your weight loss goals, now! Happy health!
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