The Five Things you MUST KNOW to lose weight
1) Stay hydrated
You’re going to want to keep drinking water. At least 6 cups of water every day. When you don’t drink water, your body bloats up storing all of the liquids it can because your body is trying to conserve as much water as possible. One of the best ways of ridding your body of this bloat is giving yourself the water you need – and that’s upwards of six cups of water every day. You can do this.
2) Cut out sugar
There’s sugar in almost everything so you need to be mindful.
- Fruit juices
- Cakes, donuts, ice cream, chocolate
Don’t get me wrong – a little bit of sugar is fine. In fact, sugar transforms into energy pretty quickly so the best time to have a sweet treat is before you work out – but only IF you plan on working out really soon after, meaning within the hour. If not, that extra energy will be stored as fat that you will need to work off later anyway. That doesn’t mean you can get away with drinking a liter of soda before a work out though. The amount of sugar in a couple of cookies would be sufficient to give you a boost you can use.
However if you want to have a more effective pre-workout boost, you can steer clear of sugary foods entirely and go straight to a pre workout supplement if you’re serious.
We have two great pre-workout articles here for men and women.
Bottom line – cut out or at least seriously minimize sugar foods.
3) Eat vegetables and protein
Vegetables need to be HALF of your diet. Chances are you haven’t been having enough. Vegetables are hard and boring at times but there are way to make it fun. For instance, if you cut up a cucumber, squeeze lemon juice over it, put a little salt and tajin – you’ve got yourself an incredibly healthy snack AND you’re knocking out a serving of vegetables in one shot.
Learning to steam vegetables is a great way to add veggies to your dinner or lunch. You can make a great meal out of steaming carrots, broccoli, cauliflower, zucchini and asparagus. This goes great with your side of protein foods such as steak, chicken, pork or fish.
Other protein sources include almonds, peanuts, walnuts, lentils, tofu and beans.
4) Lift weights and resistance train
I can’t stress this enough. You shouldn’t spend hours at a time on the treadmill. Don’t do that. When you eat correctly, have a sufficient amount of protein and avoid crap foods, you will burn fat like you wouldn’t believe when you lift weights instead of run for hours on end. Curls, pushups, pull ups, bench press, leg press – go nuts on the machines. Make sure your form is good. Remember – it doesn’t matter how light or heavy the weights are when you start. All that matters is that you improve over time, increase the weights over time and stick with it.
5) Stay consistent
This is the hardest part. It’s easy to be a fitness fanatic and eat healthy for a day and a half but actually sticking with it for an entire week can be daunting – let alone two weeks or even four weeks. That’s why we developed the Brutally Honest Four Week Habit Builder. It’s entirely free. It’s a system designed to track your habits (not your workouts or weight) so that you can see exactly how you’re doing, when you can deserve a cheat meal and when you are falling behind.
Because keep in mind, it’s good to give yourself some cheat meals every once in a while. It keeps us sane and gives us something to look forward to. The issue comes when we give ourselves cheat meals too early or if it’s poorly timed. With the Brutally Honest Four Week Habit Builder, you’ll be able to see specifically when you can afford a cheat meal AND you’ll be able to see if you’re doing well. If your number is in the green, you’re good! If it’s in the red, you need to change something about your habits. If you can keep your number in the green for four weeks in a row, you’re fast tracking your way to weight loss, fat loss, fitness and looking sexy.