- Many of us want to get into shape and lose weight, but between the insane amount of diet plans out there and everyone telling us do this, do that, and you will shed the fat and get into the best shape of your life, we tend to get overwhelmed, frustrated, and we tend to give up quickly. So, let's start out with 20 simple ways to lose weight.
1. Make goals
Take out two pieces of paper. Write, "One Month Goals," on the first sheet and "One Year Goals" pen the other. Then, for each, jot down ten goals you want to achieve in the first month and for the first year. After you have your list of goals for each, repeat the words, I can and I will, then read your first goal out loud. Keep repeating I can and I will, followed by reading each goal out loud.
2. Stay away from fad diets
Fad diets don't work! I think most of us already know that.
3. Eat 5 to 10 meals per day
Eating 5 to 10 small meals per day increases metabolism and builds muscle quicker. (See Do Resistance Training)
4. Do resistance training
What is meant by resistance training? It means don't just walk for 15 minutes a day and expect to lose weight! Lift weights, use an exercise band, or use a couple of cans of soup, as long as some sort of resistance is used to build muscle. Why? Because muscle burns fat!
5. Drink plenty of water
Consume at least 8 glasses of water every day.
6. Consume plenty of protein
Eat at least as many grams of protein per pound. So, if you weigh 180 lbs., consume at least 180 grams of protein.
7. Cut down the carbs
Don't count every little carb you eat! Be reasonable and make it a point not to eat a half a box of rice with lunch and dinner.
8. Drink a large glass of water with every meal
This will make you feel fuller faster.
9. Don't deprive yourself of sweets
Reward yourself! Have one cookie as a reward and to curb the sweet tooth.
10. Do 10-45 minutes of cardio
Anything that makes you move, do it for 10-45 minutes a day.
11. Plan your workouts
Set a time each day for each workout.
12. Stay off the scale
Weigh yourself once a week at the least.
13. Avoid soda
Everyone knows soda is not the best workout protein drink!
14. Find a partner to encourage yourself
15. Avoid fried foods
Grill or boil your meat.
16. Do cardio in the morning
Do your cardio workout, or one of your cardio workouts, in the morning before breakfast. Your body will use fat for energy, instead of food.
17. Plan your meals
If you go grocery shopping weekly, plan each healthy meal and avoid buying junk food!
18. Take one day off per week
Do not burn yourself out! Set aside one day a week to rest. Keep your diet, but relax and forget about resistance training and cardio for one day!
19. Don't over exercise
Do not attempt to lift weights 3 times a day! Your muscles need rest. Only perform resistance training 3 days a week, taking at least one day off in between workouts.
20. Never give up
Stick with it and you will receive amazing results!
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