Weight Loss Tips That Really Work – This is not because I think everyone should lose weight, but because it is one of the most difficult subjects.
How much should you eat? Should you cut out carbs? Should you take breaks early? How Much Cardio Should You Do?
Weight Loss Tips That Really Work
I could give you 100 tips on how to lose weight, but I leave it to my other blog posts to help you.
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Here I want to give you my top 10 weight loss tips to help make your journey a lot easier.
People love to fight this idea (not to mention it’s too complicated) because they think it means losing weight.
There are many different diet methods and we all have unique lifestyles that make our journey unique, but at the end of the day there will always be a calorie deficit.
I don’t know how many calories you should be taking in? Try my account! 2. Moderation is key
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As in the example above, if you like bagels and ice cream, low calorie muffins and ice cream can be a great addition to your diet. But these are not the ONLY options.
Our meals don’t have to be all or nothing. You don’t have to give up bagels or ice cream if you love them (who doesn’t?), but you can choose an alternative to help you stay on track.
Personally, I’m not trying to lose weight at the moment, but sometimes I buy pastries. Why? Because saving calories in certain areas allows me to allocate those calories to other foods.
But you can kick your carb-loving ass, if I really want a bagel, I eat a real bagel!
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A balanced diet sometimes requires sacrifices, but they don’t have to be the sacrifices that make you sad! You can “sacrifice” a bagel for breakfast and choose a thin bagel to enjoy a Strawberry Shortcake bar at night, knowing that your calories will balance out at the end of the day.
There is no exact amount of protein, fat or carbohydrates you should eat; this number depends on many unique factors.
If you’re tracking your macros, you’re probably looking for the exact numbers you should hit each day.
But I’m here to tell you that there are no perfect numbers. While someone can give you general guidelines to follow, there is no hard and fast rule that says you should eat EXACTLY “this much” protein each day.
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Try not to get too caught up in achieving super-specific goals, because it’s actually less important than you think.
There are definitely recommended guidelines worth following, and I recommend the calorie and macro calculator I created to give you recommended ranges of your macros (and explain exactly WHY I recommend these ranges so you can adjust to fit your life) . 4. Not every day will be perfect.
In most areas of our lives, we can understand that perfection does not exist. So why do we vary our diets?
This pursuit of perfection causes many people to give up. It’s so easy to give up when you feel like you’ve failed.
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Ask anyone who has successfully lost weight and they will be the first to tell you that not every day leading up to their goal was perfect. It’s about long-term consistency.
You will skip work, eat extra snacks, drink with friends, celebrate Taco Tuesday and Pizza Friday. It is the person in you. It doesn’t mean you’re a failure, it just means you’re living your life.
You need to stop striving for perfection and instead focus on the long term. Not a day, not a week or a month.
Consistent consistency over the long term will give you much better results than trying to stick to a perfect diet in the short term.
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Have you neglected your diet this week? Everything is fine! Get back on track and focus on the long term.
Life is not perfect. He will throw punches at you. Your food doesn’t have to be perfect either.
Stick to a program or diet that allows you to live your life and focus only on it in the long run.
As you read, I’m all for the 80/20 rule. Allow 20% of your life and diet to be less than optimal. It keeps you healthy!
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If you’re not familiar, the 80/20 rule means you eat “healthy” 80% of the time. The other 20 percent eat what they want without worrying about health. Of course, you don’t need to sit down and calculate exactly 80% of your total calories.
In general, if you eat 4 times a day (3 meals and 1 snack), leave one of the meals or snacks that may be less than optimal. Or set aside one day a week to eat some food you wouldn’t normally eat on a typical “diet”.
They happen if you are consistent over a long period of time, even if the diet is not perfect.
You have some bad days. You are human and it happens. But remember, you don’t need perfection. There is no shortage.
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So you want to lose fat but don’t know how much you should eat to maximize fat loss?
You may have heard about the amazing results people get from intermittent fasting and eating just one meal a day.
Or maybe you’ve heard that you should eat several small meals throughout the day to keep your metabolism going and burn as many calories as possible.
How do these very different concepts work? Because everyone has different preferences and meal frequency has no real effect on fat loss.
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If you want to snack during the day, then make sure you break up your day with 10 meals (or snacks). If you don’t feel hungry all day and want to eat a nice 1800 calorie meal at the end of the day, you CAN lose weight this way.
All you have to worry about is how many calories you’re eating (remember the idea of a calorie deficit we talked about earlier?)
If you know you need to eat 1800 calories to lose weight (just a math example), then it doesn’t matter how you spread those calories throughout the day.
You just have to eat so you don’t go crazy. The diet is already kind of scary. Don’t make it harder on yourself.
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You can’t trick your metabolism or do some kind of voodoo magic to speed up fat loss. Don’t worry Janet swears by intermittent fasting. Eat according to your lifestyle, not Janet’s.
Because at the end of the day, the only effective diet is the one you can stick to.
It’s safe to say that if you lose 0.1 pounds a day, you won’t notice any changes. Even if you do this every day for a week, you will not lose even 1 kilo.
If you go up the scale, nothing will be different. It will probably look exactly the same. It is easy to assume that you have made no progress.
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After two weeks, the scale will only drop one pound. At that point, most people assume they have reached a plateau and need to make a change.
But let’s look at the big picture. If this continues for a year, you will lose almost 40 pounds.
0.1lb is an improvement you won’t notice at all, but it still happens and can add up to some pretty significant results over time.
No matter how much weight you lose, you won’t see the same results every day – your weight will always fluctuate. But if you feel like you’re not making progress, there’s a good chance the progress is too small to notice right now.
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A year may seem like a long time to wait for results, but the years will fly by before you know it. 2020 seemed like forever ago, but here we are in 2021.
It may seem like you’re not making any progress, but wait. Flex your endurance muscles and watch it pay off in the long run.
Cardio is a great way to burn calories and is definitely a great way to improve your overall health.
I’m all for adding some cardio to your routine to burn extra calories on your weight loss journey, but I find that many people take it too far.
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If your calorie intake is already too low, adding a ton of cardio won’t help. In fact, too much cardio will make you feel terrible because it will drain all your energy.
I would never recommend more than an hour of cardio a day, especially if
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