Do you have a 25-pound weight loss goal?
Losing that amount of weight can make a drastic change in the way you see yourself. I know so because I did it myself.
A few years (and many pounds) ago I was overweight and out of shape. Then one day I’d one of those AHA moments everyone talks about. Within a few weeks, I made major lifestyle changes, and eventually, lost more than 37 pounds in six months.
Doesn’t sound that impressive, but it was a complete game changer for me. That’s when I learned that once I’m equipped with the right knowledge and motivation, achieving my fitness goals will be within my reach.
I know. I know. You’re not interested in hearing me blabber about my successes (ain’t nobody got time for that!). I mean, the internet is full of articles depicting weight loss success stories and promising overnight results. That’s not me by the way.
What you’re interested in is the good stuff—AKA the real-world and easy-to-follow steps you can take right away and make progress fast. When it comes to that department, today’s article got you covered.
This post gives you a long and exhaustive list of strategies to help you shed weight fast. Some are science-backed, and some are practical, but they’ll all help.
I don’t want to sound like a nagging blowhard (we all hate those!), but I believe this is the only weight loss guide you’ll ever need. It has just about everything you need to get rid of the extra pounds and keep them off for good. What not to like!0
Now you just have to do your part. That means show up, work your a$$ off, and be patient. That’s it.
Prioritize Exercise
Exercise. Whether it’s running, weight lifting, cycling, you name it, is the backbone of an effective weight loss plan.
But here’s the little caveat. To make exercise work, it needs to be a consistent part your life. To make that happen, you need to prioritize it.
Action Step
Choose an exercise that works best for your lifestyle, then commit to doing it at least three to four times a week. My weight loss journey took off with a few runs a week. Nowadays, losing weight is no longer an issue, I do all sorts of exercises, from biking, and trekking, to yoga and CrossFit. Talk about variety!
How do you do that? Start by putting your workouts on your calendar, the same way you do for meetings, doctor’s appointments, dates or family events.
What I’m trying to say here is, prioritize exercise, and you’ll quickly become consistent.
Try My Beginner Guide
If you’re looking for a simple guide on how to start running, lose weight, and stay injury free, then make sure to check out my Runners Blueprint System!
My system was specially designed for beginners who either want to start running or take their training to the next level, but have little clue on how to do it.
And don’t worry, my ebook is written in a conversational, jargon-free, style. All you need to do is download it, follow the simple instructions, then start seeing results ASAP.
Here’s what it includes :
- How to quickly and easily get started running (it’s indeed is easier than you’d think!)
- How fast (or slow) should you go on your first sessions
- The exact 13 questions you need to answer before you a buy a running shoe
- The seven most common running injuries….how to deal with them before they progress into major ones!
- The quick standing stretching routine that keeps you flexible even if you’re busy as hell
- The 10-minute warm-up you must do before any session to get the most of your training
- And much, much more.
Click HERE to get started with The Runners Blueprint System today!
Develop Healthy Habits
When it comes to losing weight and keeping it off for good, building life-long healthy habits is the way to go. When I was overweight, my lifestyle was a complete mess. I didn’t exercise. Didn’t eat well. Didn’t sleep much. It was awful. When you break down these to their basic elements, they’re nothing but habits—something we learn by repetition.
And truth be told, our habits define us. They can also make us or break us.
Here’s the kicker. You need to let go of what was to make space for what will be. Not only that, trying to change everything overnight breeds nothing but failure and setbacks.
So, what should you do? Good question.
Action Step
When you’re trying to swap bad habits for the good, change one habit at a time. That progressive approach works best.
Here are three simple steps to follow:
- Start small and set clear and concise rules for attainable habits
- Build a ritual around each new habit
- Stick to the ritual for at least a month
For example, if you want to eat more vegetables, add at least three different veggies to your menu each day. Then, shift your attention to the next habit, so on and so forth.
Note: For more tips, check out this excellent book: Healthy Habits: 13 Morning Habits That Help You Lose Weight, Feel Energized & Live Healthy.
Run Your Butt Off
As previously stated, my initial weight loss resolution consisted of simply running. Like. A. Lot. Of.It.
I committed to running for 45 to 60 minutes three times a week, and along with a diet makeover (saying no to “most” junk food), I was able to achieve my weight goal within six months.
Along the way, I also picked up tons of energy and vitality. Talk about a win-win!
Action Step
Read these five articles to help you start running the right way:
Lift Weights
To speed up your weight loss efforts, add strength training to your exercise program. Strength training builds muscles and boosts metabolism levels.
After a few months into my weight loss journey, I was fortunate enough to discover the power of lifting weights as a means for weight loss. Don’t get me wrong. I’m still a proud member of the running camp, but to make the most of exercise, you gonna have to back up your cardio with strength training. You’re missing out otherwise.
Action Step
Add at least three strength training workouts per week into your training program.
Make sure you include lots of total body exercises such as squats, deadlifts, burpees, push-ups, and pull-ups.
Exercise in the Morning
Studies show that people who exercise first thing in the morning tend to be more consistent with their training routines.
They’ve also found that people who exercise first thing in the morning train harder and longer than who work out later in the day. As a morning runner myself, I attest to the practicality of starting the day with a run.
Action Step
To achieve consistency, get your workout done in the early morning before the rest of the world—especially your kids—start waking up.
Here’s the full guide you need to start exercising in the morning.
Set Realistic Goals
Setting unrealistic goals is a recipe for disaster, both when trying to lose weight and in the rest of life too! How many times have you set yourself up for disappointment by expecting something “amazing” when “pretty good” would have been great?
There’s nothing worse than setting unrealistic goals. It achieves nothing but slow you down and hinder your progress. Not cool!
Action Step
Get your head out of the clouds and set weight loss goals based on reality. With small, achievable, benchmarks like losing a pound a week, you’ll be setting yourself up for success.
If you want to learn more about goal setting, be sure to check out The Fitness Expert Next Door. It’s a remarkable book that will teach you everything you need to know about the subject.
Build A Habit of Exercise
A valuable lesson I learned while reading The Power of Habit, is that, we’re defined by our habits. We repeat 95 % of our physical and mental patterns from one day to the next. This is a double-edged sword —after all, you can choose bad habits as easily as you can build healthy ones.
This couldn’t be more relevant when we’re talking about maintaining a stick habit like exercise. The truth is, to make it a part of your lifestyle, you gonna need to turn it into a habit.
Action Step
Build a regular exercise routine of at least three sessions a week, then do your best to stick with it for 4 to 6 weeks.
Do whatever you can to keep the habit going strong. Run, bike, swim, hit the gym, do yoga, or walk. The more active you become, the stronger the exercise habit gets.
Dodge Injuries
Injury can stop you in your tracks, especially when you’re doing high impact exercise such as running.
That’s what happened once I started taking my training more seriously. A stubborn case of Iliotibial band syndrome (ITBS) had set me back weeks (maybe months). Had I known better, I’d saved myself droves of pain. But, that’s life. You live. You make mistakes. And, you learn (hopefully).
Action Step
Approach your exercise plan with a beginner’s mindset. As a result, build up your training slowly and listen to your body. Notice signs of trouble or pain, back off or call it a day. Pain is a warning that you’re either pushing too hard or skimping on proper recovery.
Remember, slow and steady wins the weight-loss race.
Note: For more information about warding off injury for good, check out Dr. Jordan Metzl’s book Running Strong on Amazon.
Walk More
If you’re really out of shape or have a medical condition that makes high-impact exercise out of the question, then WALK. Walking is a great low-impact exercise that can help you lose weight and get in shape.
Still skeptical? Check the following research.
A Duke University study found that walking briskly for at least 45 minutes a day—that’s about three to four miles depending on how fast you are—can help you shed more than 30 pounds in a year.
Quite impressive, isn’t it?
Action Step
Go for daily 45 minutes walks at a brisk pace. Feel free to add a few jogging intervals whenever possible. Want more challenge? Build your jogging intervals until you’re running for 30 to 45 minutes at a relaxed pace.
Exercise at the Same Time Each Day
Regardless of your training schedule, working out at the same time, day in and day out can help build the exercise habit into your life.
Yes. Yes.I hear you. I just said that morning exercise is the best, but my claim isn’t written in stone (nor is it the word of God). You get to choose what works the best for you. You decide.
Action Step
Choose a specific time of day — I prefer 6 to 7 a.m.— and set it aside for daily exercise. Then, keep exercising at the same time over and over again until it becomes second nature.
Keep Track of the Food You Eat
Keeping track of how many calories I consume every day has been, and still is, one of the best tools I’ve ever used to maintain a healthy weight.
Why? Tracking your calorie intake helps shed light on the darker aspects of your eating habits and lets you see where you’re falling short.
Research shows that people who keep a food diary lose up to twice as much weight as those who don’t keep track of everything they eat and drink.
Action Step
Keep tabs on your daily eating habits, either by using a journal, keeping a food log, or using one of the many Smartphone apps. Several of them are free.
Personally, I use a food journal just like this one I found on Amazon, but lots of people prefer the apps. Different people, different strokes, as the saying goes.
Plan in Advance
According to Dutch researchers, planning your responses to hunger in advance can help you stay on track and shed the extra pounds faster.
People who wrote a list of “If this, then that” statements (“If I’m hungry at 10 a.m., then I’ll have a handful of nuts as a snack.”) shed more pounds than those who didn’t have an advance plan. This is “preemptive dieting” at its best.
Action Step
Make a list of your hard times – instances when your diet takes the wrong turn. For me, it’s the half hour right before lunch, or before going to bed when I’m dying for something sweet.
Once you’ve identified your weak points, come up with a healthy strategy. My answer to my sweet tooth is to either drink plenty of water or have a handful of almonds or raisins.
Fill Up on Veggies
If you’re serious about reaching optimum health, vegetables should be a staple of your daily eating menu. That’s the clichiest of all diet cliches, but it doesn’t make it less true.
The good greens score high in fiber, valuable nutrients, and water, all of which will help you shed weight without starving yourself to death.
On top of that, consuming a lot of veggies increases the amount of fiber in your diet, which helps you feel full longer.
Action Step
Stock your kitchen with all kinds of vegetables. The more colorful your selection, the better.
Here’s a list of 11 superfoods you need for maximum fitness and health.
Fill Half Your Plate with Vegetables
The importance of veggies is a no-brainer. However, when it comes to eating more, most people fall short. That’s where the next neat trick comes in handy.
Action Step
Every time you serve yourself, serve the vegetables first, and make sure that at least half the plate is covered with vegetables. Only when you’ve done this should you fill the other half with lean protein and whole grains.
Remove the Junk
One of the best ways to steer clear of junk food is to purge your kitchen (and house) of any food that’s not weight-loss friendly. Don’t rely on willpower, as it’s always insufficient.
Action Step
Make sure to build your environment to support your goals. Rid your kitchen of any food that leads to weight gain. No cake, no ice cream, and no food that’s high in sugars or processed ingredients.
Cook at Home
I know. This one is tricky, especially if you’re not a good cook (or don’t cook at all). But studies show that people are much more likely to eat more calories when eating out than when they have a meal at home.
Why it’s the case might you wonder?
Most restaurants serve portions that are much larger than the recommended healthy dietary guidelines. The food is also loaded with sugars, sodium, refined grains, and other diet’s don’ts.
Action Step
Cook your meals at home, and you can save up to a thousand calories a day. Doing so is also good for your wallet.
Serious about learning how to cook? Then get your hands on “The 4-Hour Chef” By Tim Ferris.
Snack Smart
Unhealthy snacking is one of the leading culprits in weight gain. Don’t get me wrong. I’m not against snacking. In fact, I’m a “devout snacker” myself. You just have to do it the right way. And that’s the healthy way.
By snacking the right way, you’ll end up shedding pounds instead of gaining them. Smart snacking prevents the hunger pangs that lead to bingeing and other unhealthy eating habits.
Action Step
Keep plenty of healthy and natural food choices on hand. Good choices include carrots, raisins, nuts, almonds, seeds and a limited amount of dried fruit. The more natural, the better.
Make sure you don’t overdo it. A handful is enough. It’s a snack, not a meal, so be moderate.
Feel Real Hunger
Emotional eating—eating out of frustration, stress, nervousness or boredom—is one of the hallmarks of unhealthy eating. And It often leads to weight gain.
Action Step
Only sit down to a meal when your stomach is rumbling.
Before you reach for food, ask yourself whether you’re doing it out of real hunger or if you’re trying to satisfy an emotional need.
Don’t Skip Breakfast
A lot of people assume that by skipping breakfast, they’re cutting their calorie intake and helping themselves lose more weight.
That would be easy, but it’s wrong! In fact, skipping breakfast is absolutely not a good practice.
Skipping breakfast makes you much more likely to binge later on, whether via unhealthy snacking or overeating at lunch.
Action Step
Stick to a daily healthy breakfast with plenty of protein—think eggs—and healthy fats.
Check these healthy recipes.
No Liquid Calories
If you want to lose weight, then Coke, soda, sweetened iced tea, and other sugary drinks have to go.
A typical 20-ounce soda packs roughly 250 empty calories and more than 70 grams of sugar depending on the brand. What’s more, most specialty coffee drinks and smoothies pack between 300 and 500 calories. That’s without adding the whipped cream!
Action Step
Stick to calorie-free drinks like water or hot tea with no added sugars. If you need a bit more flavor, add a slice of lemon, lime, or cucumber, or a sprig of fresh mint.
Run on an Empty Stomach
When you exercise, your body uses its glycogen stores for energy. Running on an empty stomach forces your body to use fat as its primary source of fuel, and that means faster weight loss.
Action Step
Wake up at least an hour earlier than normal, lace up your shoes, and go for a run before you eat breakfast.
You may initially find this hard to do, but you’ll find it’s worth the sweat.
For more tips on losing weight by running, read this post: Top 9 Weight Loss Rules For Runners.
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