Weight Loss In 7 Easy Steps

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Have you tried to lose that stubborn belly fat and you just can’t seem to get that six-pack you’ve always wanted?

Well, I am here to tell you that you’re not alone. The hardest and most difficult part about weight loss is following a good and enjoyable regimented meal plan.

Unfortunately, most people have NO CLUE what they should be eating. They certainly do not know when and when not to eat specific foods. 

Now, I’m not saying the workout program doesn’t play an important role in weight loss BECAUSE IT DOES!

Obviously having an awesome work out routine is vital to any successful fitness program.

However, in order to be successful in the gym, you also need to be even more successful with your diet.

You simply cannot be eating McDonalds and expect to get that beach body (except a select few with superior genetics).

Suggestion/Tip:

Eat more frequently!

This is the hardest part to implement into your program. I’ve heard every excuse in the book. I didn’t have time, forgot, it’s not going to work.

I always ask, how do you know if you haven’t tried it?

This was THE MOST common excuse I had heard from my clients ( Bet you would never have guessed I’m a personal trainer).

There are also many other factors that come into to play such as your basal metabolic rate (how many calories you burn at rest), body fat, and age. Let’s keep it simple for now and have you focus on frequency.

The reason I preach eating more frequently is because it helps with appetite control.

It helps to keep food cravings down…which in essence prevents you from snacking on unhealthy foods, thus creating fat loss.

Here are 7 vital MUST HAVES for improving your weight loss.

 

Protein

Every meal should incorporate high levels of protein.

So go and buy as much protein as this guy, KIDDING!

Protein is going to create a thermogenesis effect, which in simple terms means you are increasing the number of calories your body is burning.

Examples of this would be chicken, turkey, salmon, tilapia, tuna, eggs, greek yogurt, and lean ground beef.

For the Vegetarians and the vegans: natto, lentils, tofu, hemp seed, chia seeds, quinoa, and spirulina, are just a few of the many protein options. 

These are all going to be essential in weight loss!

 

Carbohydrates

Include more complex carbohydrates into your diet. Carbs are not your enemy!

 Despite what many people believe, you ABSOLUTELY need them every day for energy.

You just need to eat the correct kind.

Here are a few I urge you to start eating today.  Brown rice, quinoa (yes, it serves well as a protein and a carb), sweet potatoes, squash, oatmeal, pinto beans, and black beans. 

Try consuming these earlier in the day. They may be healthy but you shouldn’t be snacking on heavy carbohydrate meals later in the evening

Stick to the lean greens and non-starchy vegetables in the later hours of the day.

Fat

Yes, that’s right, you need fat in your regimen.

Not just any fats, the good fats (unsaturated).

Unsaturated fats keep cholesterol levels balanced, increase feelings of satiety (you feel more full), and provide you with more energy.

You can get unsaturated fats from peanuts, almonds, pepitas (pumpkin seeds), fish oil, flaxseed, and avocados.

You should ALWAYS be checking the nutritional labels on the foods you consume.

Chances are if its high in poly and monounsaturated fats (should be on the label), you’re on the right track.

Fruits & Vegetables

Both fruits and vegetables are low in calories and high in fiber (so you’ll feel more full).

They are both filled with countless health benefits, including essential vitamins, immunity boost, and of course, increased metabolism.

Also, because they are so low in calories, you will lose weight by incorporating, if not completely replacing, a meal with fruits and vegetables (be wary of sugar intake from too much fruit).

When consuming fruits, limit your self to two servings a day. Because fruits are naturally high in fructose (sugar), they should also be eaten earlier in the day.

Eat lots of vegetables!!! You need to eat 5 serving of vegetables a day.

 

Water

This may seem like a no-brainer, but water is THE MOST overlooked nutrient regarding weight loss.

It boosts your metabolism by increasing your overall caloric expenditure.

When you consume water, your body has to process it. Which means you are burning calories just by drinking it!

You should consume no less than 64 oz of water a day.

That’s 8 glasses MINIMUM!!

If you’re active that day or worked out, then you should consume much more than that.

Drinking more water also helps you feel full, which makes you eat less.

This will ward off hunger cravings.

 

Caffeine

Cheers to that morning cup of Joe!

I’m not talking about the caramel frappuccino overloaded with sugar.

I’m talking about black coffee, which will increase your energy levels, thus giving you better workouts. Yay!

It doesn’t have to be black coffee (Yuck). I myself, put stevia and sugar-free almond milk in my coffee to give it some flavor.

Coffee also boosts your metabolism, controls your appetite, and burns more free fatty acids.

But be careful, too much caffeine can have negative side effects if you have too much.

Some of these side effects are nausea, anxiety, shakiness, heart palpitations, and more.

I recommend no more than two cups of coffee a day. Always consult with your physician before consuming coffee.

 

Green Tea

Green tea can be incorporated with or even replace coffee.

Aside from the many health benefits of green tea, the catechins (antioxidants) and the caffeine assist in weight loss by regulating the hormones that enhance thermogenesis.

What the hell does that mean!?

It’s just another way of saying you’re boosting your metabolism and burning more calories.

You should drink one to two cups a day.

Because green tea does contain caffeine, you should always consult with your physician on this as well.

 

Alright, These are the 7 steps I recommend for weight loss.

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