1. Cut the crap.
Before you do anything else, get rid of the crap. This includes: processed foods (think things in a box or bag), alcohol, sugary drinks, and fast food.
Literally every chemical reaction in your body needs water. Make sure it's the first thing in your body in the morning and you are drinking it often. How much? Take your body weight and divide in it half. Drink that many ounces of water.
3. Strike a balance
There seems to be this impossible chatter of fad diets on repeat. "High fat"... "no fat"... "no carb"... "keto" .. "whole30"... It has been and always will be about balance. You need to be able to stick to your chosen lifestyle 365 days a year. Balance is the name of the game. Fads are just that - quick results that usually lead to right back where you started.
Intentionally. At the end of the day, the calorie is king and the way the body reduces mass is burning more calories than we take in. So, the more calories you burn, the bigger the gap is.
5. Pick up heavy things
The more muscle you have, the more calories your body requires to work. This doesn't mean you have to be the Incredible Hulk. Try some circuit training that includes moving weights 8-12 reps at a time (those last few reps should be tough). And, get the most out of your motions. Don't spend time doing trivial movements like bicep curls. Do big movements that require big work. Ideas such as squats, farmers carrys, assisted pull-ups, and deadlifts come to mind as great exercises. Other things like rowing and walking on an incline are great forms of exercise. Even 20 minutes a day makes a big difference!
6. Rest easy
Stress management is essential to fat loss. This includes sleeping regularly, having "rest days" from working out, and taking a little "me" time to relax. Find a new book, watch a favorite show, or call up a friend for a laugh.
7. Look for what we call the "magic three"
High in protein, high in fiber, low in fat. These foods tend to keep our belly full, our digestive system operating regularly, and our caloric intake down. Think dark and/or leafy: kale, spinach, artichokes, green beans, broccoli, asparagus, and more. Lean proteins top our list too! Look for: chicken, lean beef, pork loin, fish, deer, etc.
8. You can't outwork a bad diet.
Planning meals is essential to success. Keep healthy snacks on hand like nuts (1 oz, about 22 almonds), fresh fruit, lean lunch meat, low fat cottage cheese, and more. Make extra at dinner time to have for lunch the next day. Or, call us. We are here to fill that gap for you!