By I love straight to the point questions – this one is my specialty.
First, I ask back at you, what is the intention of losing 7kg of weight? Do you want to be in a better frame of health perhaps, look better in certain clothes, become stronger, change your body shape or become more confident with the way you look? Whatever the answer may be, I would like you to hold your compelling “why” very close to your heart. The reason being is that when time gets tough, you experience setbacks or mishaps, this ‘WHY’ will compel you to keep going, pushing through limitations of the mind and unwelcome circumstances out of your control. You cannot control the external environment, but you can most certainly control how you react to what is happening.
Here are the bare necessities for weight loss – the right and sustainable way. Giving you the tools that will help you lose weight, and keep it under control long term, is a very valuable commodity. Red below for further details.
7 of the best ways to lose weight and keep it off for good.
- Protein, veggies, fats with limited complex carbohydrates.
Simple, easy to digest, and promotes weight-loss – you really can’t go past protein, veggies and fat sources on a daily basis. All these macronutrients promote weight loss, because they are thermogenic – requiring calories to process and digest. Satiety is also high on the list, which is what’s required to keep your energy sustained for long periods of time, staying focused, energetic and keeping you from wanting snacks. The biggest weight loss killer is mindless snacking. When you have a high fibre diet, filled with protein, this will not be an issue.
Be sure to pick organic when you can, and opt for what is in season, so you are always getting the freshest possible produce. - Intermittent fasting – fast track your weight loss results.
I always write about IF, but with good intentions. Plus, it’s not hard to type on and on about this weight loss method, because it’s so easy and so effective. Even I can’t believe the results myself! Instead of doing what most people are, try abstaining from 1–2 meals per day. This could be your breakfast and mid-morning snack – or it could be your lunch & dinner. You can skip one meal or two, the choice is yours. There is no need to go cold turkey on the first day, start off small and work your way up to the 20 hours plus of fasting. Over time, you will feel less and less uncomfortable, and find it quite liberating to be able to keep your appetite and cravings under complete control. You run your body, not the other way around.
This is by far, the best way to increase your health prospects, life span and get leaner at the same time. No need for restricting any foods, apart from your time period! Plus, it’s so easy, anyone can do it. If you are trying to save money on groceries, help eliminate the worlds habit of excessive consumption, then try this and tell me after 2 weeks how much your r body has changed. - Weight training – tone, shape and sculpt your body while you lose weight.
Training with weights is a sure-fire way to ensure even better fat loss results. The hard work comes with exertion of the muscles during the training period. To get the best benefits, create the most metabolic shifts, and change your body shape faster, always use multi joint movements regularly, such as squats, bench pressing, lunges, deadlifts and chin ups. These are the most challenging exercises you can apply, but they create phenomenal results when you eventually master the form, tempo and technique accurately. These movements are the primary ones for strength, endurance and muscle building, don’t be afraid to start small, and build your way up to the heavier weight. It will happen eventually. Take your time – and in the meantime, enjoy the wonderful changes they bring to your physique. - HIIT – for those stubborn fat stores, without compromising muscle mass.
HIIT is by far, the best way to burn those stubborn fat stores which will not budge from diet and exercise efforts alone. Aim to only complete 20 minutes, 2–3 times per week. You can do this indoors, or outside – the choice again, is subject to your preference. Use the treadmill, outdoor hills, tracks, bikes, skipping ropes and even circuit training. The more variety you bring with this training, the more you will get out of it. Aim to give it your all during the intense period of sprinting etc. The more effort you put in, the more your metabolism will work during the session, and afterwards. This is called the ‘after-burn effect’ in which HIIT helps to facilitate. That means, you burn calories even when the exercise has been completed. - Incidental exercise daily.
It’s important to keep active on a daily basis – nothing too pressing or exhausting. Simple walking will do, as it increases your rate of incidental exercise – the simplest and stress-free way to lose weight. The accumulation of these little bits of exercises (think – taking the stairs, walking to and from work, walking in your lunch break etc) will make huge changes in your physique. It may not happen as fast as Intermittent fasting, but don’t underestimate the ease of the accumulation effect – when it comes to how the body burns fat stores. - Get enough sleep.
If you are anything like me, sleep is a bit of a luxury, that I never get enough of. How can we when we try to compress so much in every moment and be the most productive person around. But it is essential, and it can leave you in a mess if you don’t get enough of it. For some-people, that will be more or less -but that doesn’t change the fact that sleep is an important part of rest- rejuvenation and muscle recovery. Lack of sleep can cause us to stop using fat as fuel – halting our weight-loss goals. Get as much sleep and rest as you can, in order to tackle those body composition goals, and be at your best for life itself. - Drink water, herbal teas and coffee – no sugar laden soft drinks.
Make water your primary source of hydration. It’s a thermogenic, increasing your bodies capability to burn fat. Say goodbye to soft drinks, fruit juices and soda – don’t even drink the diet stuff! That’s riddled with artificial sweetener, which is just as bad for you as the processed sugar. Cut your ties with artificial nonsense, and go back to the basics of filtered water, herbal teas, coffee and even herb infused water. Drink 3 litres of water daily, and you will possibly need more in hot/humid conditions (like Australia!).
I hope this has been helpful to you. I guarantee that using these methods, or perhaps only a few, will do wonders for the achievement of your weight loss goal. If you appreciate my work, why not stick with my ranting via my website or join me on fb and insta social. Please feel free to upvote this answer if it has been useful in some way to you.
Build a shapely, strong and pinch worthy butt…
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