Unless you’re one of the lucky ones who seem to stay lean no matter what they eat, there will be a time in your life when you’re going to want to fight back against a flabby midsection or perhaps something more noticeable.
Now, it may only be a few unsightly pounds that only you seem to notice, but why should that be a reason to ignore it?
There’s a million reasons why you might want to lose weight but it usually falls into one of these three reasons:
- Fat is unsexy
- Fat makes you less athletic
- Fat is unhealthy
According to the , as your body mass index rises, so does your risk for coronary heart disease.
An increase in body fat adversely effects ALL of the following:
- High Blood Pressure
- Type 2 Diabetes
- Sleep Apnea
My goal isn’t to scare you but rather bring to your attention what an increase in fat tissue can lead to.
Before we begin I should tell you that my tips will only work if you do. If you’re looking for a weight loss pill or a hack to lose a quick few pounds, you may be disappointed.
My weight loss strategy centers around lifestyle adjustments that are designed to keep you lean and mean for as long as you’re willing to stick with them.
Before we dig into ways to lose weight, we first need to explore what I call MAJOR RISK FACTORS. These are lifestyle habits that you may not even realize are contributing to your body fat.
If we don’t consider these risk factors for weight gain, we are leaving ourselves in a vulnerable position to gain any weight we lose right back.
Do you suffer from any of these?
- Lack of Sleep: A chronic sleep deprivation can cause your hormones to fluctuate. Cortisol is one in particular that can lead to weight gain when in high levels in the body.
- Medications: Some medications can lead to weight if you aren’t compensating for diet or activity. These include hunger-suppressing medications and those make you tired.
- Family Lifestyle: The habits of those who you’re closest to influence you more than you probably think. Those who spend the most time together tend to have the same eating habits.
- Unbalanced Lifestyle: It’s much harder to prevent weight loss when you’re frequently on the go, always looking for quick and easy meals. I’m a bit Zen on this one, I believe that a lifestyle managed is a body managed.
I can’t stress enough the importance of honing in on these 4 risk factors. The more you work to minimize the impact they have, the greater the chance of keeping your weight off permanently.
Now to the juicy good stuff you’ve been waiting for.
Let’s take a look at some simple yet extremely effective tips to lose weight…
Did I mention that some of these tips are super easy and you can begin using them instantly?
My Essential Ways How to Lose Weight & Keep it Off
1. Drink COLD-PRESSED Juices
Most commercial juices like your V8’s and Tropicana’s of the world are advertised as healthy and proudly boast how many servings of fruit and vegetables they contain. What you may not realize is that these drinks are built with inferior ingredients. In most cases, they are processed to the point of a nutrition-less beverage that’s loaded with sugar.
A better solution is to drink a cold-pressed juice like Suja Juice. Cold-pressed juices are loaded with fresh produce and beneficial for nearly anyone trying to get healthy. They also avoid the use of cheap ingredients:
Why you should avoid commercials juices:
- Reconstituted fruits and vegetables
In a nut shell, fruits and vegetables are juiced and then reduced in high temperatures to create a concentration. This extends the shelf life of the product but unfortunately compromises nutritional quality of your juice. This process decreases the nutrients and enzymes.
- Preservatives like Soy Lecithin and Citric Acid
Commercialjuices often have to travel long distances and be able to withstand an extended shelf life. Because of this, these juices have preservatives in them that include GMO Soy Lecithin and GMO Citric Acid.
- High-Heat Pasteurized
This type of preservation kills key minerals, vitamins and live enzymes.
A final note on cold-pressed Suja Juice…
Cold-pressed drinks like Suja are a convenient source of nutrition and it’s a great way to increase your daily fruit and vegetable intake. Additionally, it’s an effective tool for those looking to lose weight.
2. Increase Dietary Fiber
Dietary fiber is an insoluble carbohydrate that our body can’t digest. This is an effective weight loss tool because it causes us to get fuller with less food compared to a fiber-less diet.
In addition to consuming less calories, less food means potentially less sugar and other processed snacks in your diet. If you currently don’t consume a lot of fiber in your diet, gradually incorporate it. If you consume too much too soon, it can cause gas and bloating.
3. Invest in a MULTI-FUNCTIONAL Tracking Device
If you’re serious about taking your body back, I highly recommend a multi-functional tracking device like . A digital tracking device will hold you accountable when you’re lacking the motivation to keep going.
Why it can be your greatest asset:
- It will hold you accountable (seeing your results goes a long way for motivation when you’ve realized you’ve missed your goal)
- It will count your steps (a fully functional pedometer is the easiest way to get you moving)
- It will track the calories you consume (An easy and simple way to track what you’re eating)
- It can measure your heart rate (Essential for a safe and effective workout)
Perhaps the most effective tool that has to offer is that it allows you to connect with other users who share the same goals as you. MyFitnessPal is a free application that allows you to integrate all of your information that your Fitbit records.
Many users join a team and connect with those who share a similar goal and support each other. A truly successful weight loss program is one that holds you accountable and is enjoyable.
ADDITIONALLY: If you’re new to working out or have been sedentary, I recommended selecting a model that has a heart rate tracker built in. The tracks continuous heart rate, all-day activity stats and sleep. This will allow you to workout out in your target heart rate, which ensures an effective and safe workout.
4. Increase Your Fruit and Vegetable Intake
I don’t know of anyone who ever lost a significant amount of weight without consuming a substantial amount of fruits and vegetables. These antioxidant rich foods supply our body with vital nutrients that allow internal systems, like weight loss to run at their best. A lack of fruit and vegetables can lower your immunity and divert your body’s priority for weight loss.
5. Clean Out Your Food Pantry
If you aren’t tempted with unhealthy food options, it becomes much harder to eat them. The cliché, “Out of sight, out of mind” can go a long way in this sense. If you’re serious about weight loss, I recommend giving away all of your junk food away to a friend.
I would say throw it away but I hate to dispose of something that I know will be someone else’s treasure. Practicality aside, there’s a Zen like feeling that comes with purifying your food pantry of inferior quality food choices.
6. ALWAYS Have 1-2 Healthy Go-To Snacks in Your Cabinet
Eating healthy is no easy task, especially when you have the choice to choose between a bag of open potato chips and something more nutritious that takes time to prepare. In order to minimize the chances of eating something unhealthy, stock your cabinet with 1-2 go-to snacks.
A good example of this would be:
- Hard-boiled eggs (crack and eat)
- Hummus (dip and enjoy)
- Fresh cut up apple with peanut butter (cut and go)
There are an unlimited amount healthy go-to snacks to choose from. Simply by having these options available will make the task of eating healthy a little less daunting and a lot more enjoyable.
7. Make a Grocery List Ahead of Time
Staying away from unhealthy food options becomes a lot easier when you write a food list ahead of time. Conglomerate companies gamble big bucks that their brilliant marketing campaigns will grab your attention between the time you enter the supermarket and checkout. Sticking to your list however, decreases the chances of buying unwanted food.
Environmental psychologist, Paco Underhill writes about the psychology of what drives us to buy things at stores. He suggests that the more we touch something, the more likely we’re to buy it. Removing the interaction of unwanted foods increases are chances of eating healthy.
8. LOAD UP on Coconut Water to Kibosh Sugary Cravings
Have a sweet tooth? I am willing to bet that coconut water will help you alleviate your temptation for sweets if you try it. I am truly a believer in coconut water because it is deliciously refreshing and satisfies any cravings for something sweet. Sugar lights our brain up with endorphins and makes us feel good.
Coconut water will give you the same pleasure that sweets do but in a much healthier way. Additionally, coconut water can help you lose weight because most coconut water contains a few grams of fiber. Fiber is our friend when it comes to weight loss because it makes us feel full and prevents us from over eating.
There are more than these 8 ways to lose weight, which is why I’m asking for your help. The ones I have mentioned are the ones I have seen the most success with and I know there’s more out there that I haven’t heard of. In the comments below, please tell me your number one go-to way to lose weight…