If you’re like most people I work with, you’re probably frustrated with trying to lose weight. Nothing seems to work, exercise sucks, and you can’t just starve yourself forever.
I know what it’s like to go from overweight to being in great shape. It’s an amazing feeling, and I’ve helped thousands of people just like you get there.
It’s not as hard as it seems when you follow the right plan. If you start doing these 7 things today, you’ll be on your way to your goal weight before you know it.
“This strategy is exactly what I did to lose 45 pounds and fit into my high school clothes again.”
Let’s get started!
#1: Drink a Glass of Water Before Each Meal
Studies show that people who drink water 30 minutes before eating lost 44% more weight after 3 months (source).
Water helps fill you up and can even provide a small metabolism boost. And if you’re replacing calorie-dense beverages like soda or juice, the boost is even larger.
Drink one glass of water before you start cooking each meal. Add a little lemon or mint if you want some flavor.
#2: Follow my Beginner’s Fat Loss Diet Plan
Don’t know what to eat to lose weight? No problem.
My Beginner’s Fat Loss Diet Plan is a great place to start. It provides samples for breakfast, lunch, dinner, snacks, and beverages.
You’ll want to customize it to your individual needs, but it’s a great template to start with.
#3: Follow my Beginner’s Visual Workout
This is the easiest workout ever. No equipment is needed, you can start right now at home, and it will help get your blood pumping and develop lean toned muscle. Check it out here.
Once you graduate past all 3 levels, you can move on to my Intermediate Milk Jug Workout to get in even better shape.
#4: Track Every Calorie You Eat
People who try to count calories without measuring every bite typically end up logging at least 15% fewer calories than they actually ate.
This is a big reason so many people just can’t seem to lose weight even though they think their caloric needs are in order. Those unaccounted “ghost calories” keep you from reaching your goals.
Having a bowl of cereal? Get a measuring cup for both the milk and the cereal itself. Yes, it’s a bit of a pain until you develop the habit, but it’s less of a pain than staying overweight.
Track your calories, carbs, and protein in an app like Fitday, use a Notes app on your phone, or just write them down on paper. It doesn’t matter how, just log every bite of food (no matter how small).
Don’t know how many calories to aim for? This post will help you figure it out.
#5: Write Down 3 Physically Active Things You Love Doing
Our ancestors didn’t exercise, yet they were highly physically active through daily necessities like hunting and gathering.
It’s important to understand the difference. Most cardio exercise is boring and greuling. Did you know the treadmill was originally invented as a torture device for use in prisons? Not what I’d call fun.
Workouts like my Beginner’s Visual Workout are a great way to get into shape, but you should also find activities you could happily do for hours that will burn additional calories.
So go ahead and write down 3 physically active things you actually enjoy the thought of doing. Don’t hesitate, just name off 3 things right now.
Here are mine:
- Hiking in the forest.
- Martial arts classes.
- Playing Pokèmon Go outside.
Those are just my 3 things. Yours will be different, so go ahead and name (at least) 3 of them right now and try to do at least one of them on a regular basis (every few days).
#6: Zero Empty Calories
An empty calorie is something that packs on calories without helping you feel full. You should eliminate as many of them as possible.
You can eliminate 500 calories by not eating the following:
- 12 oz of orange juice — 162 calories
- 1 tbsp of butter — 103 calories
- 1 tbsp of mayonnaise — 90 calories
- 2 tbsp of ranch dressing – 145
Just cutting out these example empty calories each day is enough to lose around 1 pound per week.
#7: Get Realistic About Your Goals
Don’t kill the messenger, but most people can safely lose around 2 lbs per week (8.66 lbs per month) over the long run.
You may have started an aggressive diet and managed to lose 10 lbs in the first week, but most of that is water weight and reduced digestive material, not fat. In other words, it’ll pop back as soon as you start eating normally.
If you start with unrealistic expectations, you’re just going to get discouraged and give up. Even 2 pounds per week requires a 1,000 calorie per day deficit.
Goals are great. They give you something to aim for and provide a finish line in the distance. Just make sure they are goals you can actually achieve.
Even if your weight loss takes 6 months, a year from now you won’t care. You’ll just be happy you did it.
Do these 7 things to lose weight:
- Drink a glass of water 30 minutes before each meal.
- Follow my Beginner’s Fat Loss Diet Plan.
- Follow my Beginner’s Visual Workout.
- Measure and log every bite you eat.
- Write down 3 physically active things you enjoy doing.
- Cut out empty calories.
- Set realistic goals.
Of the thousands of people I’ve helped lose weight, it was those who followed these 7 steps that actually saw pounds fall off.
It’s not an impossible goal. You just have to get started today, stick with it, and believe with every ounce of your being that you will make this happen.