We all want our weight loss journey to be fast and successful. Losing only 1-2 lbs a month can be frustrating. BUT there are ways to kick your weight loss into high gear without crazy pills and powders that cost you nearly your monthly mortgage or rent payment!
I wanted to show you how some simple, easy to implement tools can make a big difference in how quickly you shed excess body fat. No more endlessly counting points, spending hours at the gym, and then crossing your fingers that you’ll lose a pound or two.
These tools and tips were instrumental on my weight loss journey, and my typical weight loss each week was between 5 and 7 lbs. I did it without the gym, without consistent workouts, because my chronic pain stops me from exercise a lot. But I found huge success throught making these changes and you can have that too!
1. Drink water, lots and lots of water
Your body will hold on to water weight if you are dehydrated. But did you know that your Liver, the organ that processes fat out of your body, will also be slow and sluggish if you are dehydrated? So drink up, keep a water bottle with you all day and make sure you are getting at least 80 ounces in each day.
2. Get 8 hours solid sleep
Letting your body know you are rested will allow your body to fuel you more easily for the day ahead. You won’t require as much energy to go about your job or tasks, therefore your body will let go of some of the weight it’s holding on to. Plus a lack of sleep can increase your cravings and lead to overeating.
3. Walk 10K steps a day
I can hear you now…” that’s too easy, exercise is supposed to be hard”. Yah, ask any of my clients how easy it is to get in 10K steps every day! It’s a big goal and you should push yourself to it! This is probably more activity each day than you are currently getting in, you just don’t know it. So, get out and walk! If you have dogs, take them out for a walk, if you don’t, take yourself out for a walk. It’s good for your stress levels too!!
4. Cut out all processed foods and sugars
It’s junk you just don’t need in your body anyway. Sugars and processed foods create inflammation in your body. Anytime there is added inflammation, your body is busy trying to deal with that, not optimally using your body fat for energy. Focus on proteins like chicken, fish and beef, and a wide variety of vegetables. You have so many possibilities for variety and flavor by changing up your veggies or cooking them in different ways. Veggies don’t have to be salads every day. Get creative!
5. Drop your carbs to below 30 grams per day
Cutting your carbs down will get your body to make a quick shift to get rid of excess water weight. That dreaded bloating, GONE! Plus cutting your carbs will lead your body straight to your fat stores, using those and burning it for energy every day.
6. Include healthy fats at each meal
These healthy fats will keep you feeling full longer, so you are less likely to overeat or binge on unhealthy foods. Fat does your body and your brain good. And it tastes good too!
7. Intermittent fast
Skip breakfast. If you aren’t a big breakfast eater anyway but you think you ‘need’ to eat it to lose weight, try turning that idea on it’s head and skip your breakfast for a week. Delay your first meal 3-4 hours and you may see that you feel MORE energetic and lighter throughout the day. This extended fasting period beyond when you wake up, can allow your body to utilize your fat stores for fuel, burning that body fat for faster weight loss!
These seemingly basic tips can be really powerful tools to get your body to release both excess water weight and excess bodyfat. Try it for a solid week and let me know how it goes.