(1) Eat fewer calories than you burn. Losing weight is really that simple. You have heard of the guy that did the Twinkie diet right? He only ate Twinkies for 60 days straight and lost weight. How? He consumed fewer calories than he burned. Of course he had no muscle, had terrible looking skin, and was probably in a miserable mood most of the time but the fact is he lost weight.
(2) Avoid looking like the Twinkie guy by consuming the right calories. Again, this isn’t hard. Calories should come from healthy proteins like fish, chicken, and lean red meat while fats should come from olive oil, avocados, nuts, fatty fish, etc. Mix in as many vegetables as you want and some healthy starchy carbs like sweet potatoes and you have a diet fit for a god or goddess.
(3) If this is your first serious attempt at losing weight you should track your calories religiously. Do it for the first couple weeks at least and you might be surprised at how the little things add up. Nuts, peanut butter, mayo (which you shouldn’t be eating) and other things tend to skyrocket your calorie count. Once you get the hang of it, you can start to ballpark calories a little better. There are many amazing tools out there, check out fitday.com to get started.
(4) Water, water, water. If you are really serious water will be the only thing you drink (along with occasional glass of red wine). Sure you can sneak by with diet soda but I recommend trying to give it up for 10 days. You won’t miss it after that and you will be much healthier for it. Drinks are one of the main culprits for misjudging calories. Juice and pop have loads of calories. Avoid them. Pro tip for beer drinkers: Limit yourself to five a week for a month and see how it goes. This will let you still enjoy yourself but also keep the calories down and hopefully you will still be able to lose 2-3 pounds a week.
(5) Cardio isn’t necessary but it will help. The only thing to keep in mind about cardio is that it makes you hungrier and also you will feel like you deserve something because you did cardio. You don’t. You deserve to lose weight. DON’T CHEAT AFTER CARDIO. Have an apple.
(6) Weight lifting is your best friend. You can lose weight on diet alone, but if you feel the need for exercise lifting weights is 10x better than cardio. Weight lifting will boost your metabolism for up to 24 hours after working out whereas cardio stops being effective within an hour or two of being done.
(7) Don’t fall in love with the scale. I like to weight myself on Monday’s and Friday’s. Remember, the mirror is just as if not more important than the scale. Also, I recommend measuring certain body parts using body tape. If you are losing inches but not weight that is more than ok. It’s amazing!
(8) Losing 2-3 pounds a week is a good goal. You might lose more initially due to water weight and heavier people may lose more for the first four or five weeks, but 2-3 pounds per week is a healthy attainable goal. It seems slow but two short months later you will have lost up to 24 pounds. That sounds pretty nice right?
(9) Don’t succumb to fast food cravings. It’s all terrible. Avoid it at all costs.
(10) Have a cheat meal once a week. It won’t kill you. I usually go out with friends on Friday nights and have a big meal at my favorite restaurant. It’s something I look forward to, but I then follow my diet the rest of the week. Don’t let a cheat meal turn into a cheat day and then into a cheat weekend.
This isn’t the be all, end all of weight loss and fitness but following these 10 tips will help tremendously with your weight loss goals. Best of luck and feel free to leave a comment or question.