The #1 New Year's Resolution on everyones list is to lose weight. Maybe you're looking to lose some fat, get a little leaner, flatten those abs, and start to show those muscles that have been hidden by "winter's insulation."
Studies have shown that on average, individuals gain 5 pounds between Thanksgiving and New Year's. The scary part is that the weight gained is not lost, meaning year after year, this weight (and likely more) continues to add up.
This year's going to be different. It's time to end this vicious cycle and make your resolution happen. Here are my 7 tips to successfully kick start your I'm gonna buckle down, make no excuses, and stick to it weight loss plan.
1.
Set a vision. Keep it real and attainable. Instead of saying you want to lose weight, this statement should be a specific goal like 'i want to lose 10lbs' or "I will lower my body fat by 5%." Doing so will help you stay on track and will increase the chances of achieving it.
2.
Start with small changes. Rome was not built in a day and neither is the ideal body but by making a few small changes you will start to see results. Take things step by step and gradually make the necessary changes to bring yourself closer to achieving your goal. For example, instead of cutting out carbs altogether, try reducing your portion sizes, eat 1 salad a day, eat plain yogourt with fresh fruits instead of the sweetened fruit bottom ones, cut out junk food, etc.
3.
Workout regularly. Combined with healthy eating, exercise is an absolute essential to fat loss. Resistance train to build muscle tone & rev your body's metabolism and do cardio to burn the fat. If you're short on time, try incorporating the two into an efficient kettlebell workout which can be done at home or during those late nights at the office. Don't be afraid to work up a sweat. Sweat is fat escaping the body. If your goal is mainly fat loss, do 3 days of cardio and 2 days of weight training.
4.
Burn more calories than you consume. No matter what plan you're following, it all comes down to this one simple equation. In other words, you can cut carbs, eat low GI foods, and ban all the fat all you want, but you still won't trim down if you're eating more than you're burning. Incorporate lean proteins (ie: white meat chicken/turkey, egg whites, and soy) and lots of fruits and vegetables into your diet and be sure to keep blood/sugar levels in check by eating 5-6 small meals a day.
5.
Pack your lunch. Avoid the temptation of buying fast food or trips to the vending machine by planning and preparing all your meals ahead of time. Cook a little extra the night before or try preparing a week's worth of meals on the weekend. Keep some plain yogourt, berries, nuts, energy bars, and healthy snacks on hand to fill the hunger gaps and you are set!
6.
Spice it up. Season your meat and vegetables using herbs and spices instead of butter or other fattening sauces. This will save calories and makes food fast and easy to prepare. If you marinate your meats overnight, the flavours will soak in and make the food taste even better.
7.
Stay Positive. Negative thinking will only set you back. Throughout the process, it is important to maintain a positive mindset and believe you can do it. This is not going to happen overnight. The results you get are an accumulation of the effort exerted to drive yourself towards your goal.
There you have it, my 7 tips to successful weight loss. They worked for me and I guarantee that they will work for you too.
