Looking to lose weight? There is good news and bad news
The bad news: there is no quick fix or magic potion (legally, at least). However, the good news is that forming healthy habits can help you lose weight sustainably and in the shortest possible time frame.
With these five simple steps, you'll set yourself up for success - whether that's dropping a couple of jeans sizes, getting ripped for a holiday or just feeling fitter and healthier.
1. Regular resistance training
Many people make the mistake of thinking they have to chain themselves to a treadmill in order to lose weight. That is simply not true.
There's no doubt you need a degree of cardio in your plan for heart health and work capacity to stay top drawer, but make sure you prioritise weight training in the gym.
Weight training is one of the healthiest habits you can develop. Pumping iron protects muscle tissue and also burns a massive amount of calories - helping your weight loss efforts.
2. Tracking and monitoring progress
Religiously weighing yourself five times a day or after each meal is not necessary. It's also not going to help you succeed. However, monitoring your progress at the right time is certainly going to fuel some serious fat shredding.
Weigh first thing in the morning, every two to three days. Even better if you've got smart scales. In addition to telling you how much you weigh, smart scales will feed back markers of fitness such as your body fat percentage and level of water retention.
After noting your stats, record the weekly average and see how you're moving every seven days. This is a more accurate portrayal of where you're heading than, say, weighing yourself right after putting away two large burritos.
3. Consistent diet plan
You should know in advance what you need from each meal, but that doesn't mean you need to make do with the age-old boring bodybuilding meal of chicken, broccoli and brown rice.
With each of your meals, aim to consume:
- 20-40 grams of protein
- Two palm-sized portions of veg
- A palm-sized portion of starchy carbohydrates such as rice or sweet potato
- Thumb-sized serving of fat
Although this may seem a fairly restrictive diet plan, there is still plenty of room to accommodate different meats, fish, carb sources, fruits and veg.
By prepping your meals in advance along these lines, you form helpful habits which limit the number of awkward food-related decisions that could crop up.
'Where can I get a salad from around here?'
'Sh*t - what's the healthiest option at this fast food place?'
'Would it hurt if I had a donut with this?'
All of these dietary dilemmas become obsolete when you prep your meals in advance.
4. Keep a cap on hunger
Everyone gets hungry, but what you do next is a matter of choice. There are a number of ways to avoid pigging out when you're feeling peckish.
- Drink: more often than you'd think, thirst is often mistaken for hunger. If you're gulping down 3-4 litres of water a day, black coffee and green tea are also great options
- Consider what's around you: never go shopping on an empty stomach. That's because you'll buy crap, stock your fridge with crap, and lo and behold - when that craving kicks in, you'll opt for crap. Move those biscuits away from your desk and go shopping after dinner.
- Learn from the pros: Conor McGregor's nutrition coach mixes cinnamon with ground psyllium husk. It satisfies the Irishman's sweet tooth while also keeping him feeling full. An extreme example, but worth bearing in mind
5. Stay on track
There's no shame in having a cheat meal. They can add an element of psychological relief from dieting, plus there's evidence they help replenish levels of leptin and ghrelin. These hormones regulate hunger.
Don't take your cheat meal as a cue to binge for an excessive period. Develop healthy habits. Have your burger and chips or pizza by all means, but learn to leave the meal there when it's finished.
https://www.instagram.com/p/BrLn-Avh0cS/
As you can see, The Rock gets through an electrifying amount of sushi rolls for his cheat meal. But he knows when to call it quits.
Get back into the swing of things with your next meal and that way you'll smash your weight loss goals in no time at all.
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