By It’s the simple things that are often the most effective
Weight loss is straightforward but usually takes a little bit more time than we initially bargained for. There is no magical time for weight loss to start appearing due to your healthy lifestyle. This is the case in my own experience. Unfortunately, it takes several months (3–6) to see very noticeable weight loss results. During this time, I, like anyone else, experience frustration, anxiety and feel like giving up. It takes my body longer than usual for these changes to manifest externally. Over the years, I’ve gotten used to this and have learnt to accept the inevitable. Let me give you some pointers to keep you going along the pathway and know it will happen soon.
Four tips to help you lose weight that little bit faster
One: Vary your training
Perhaps you are doing the same exercise day in day out. If you continue to do this, the body adapts and stays stagnant. You have to keep pushing yourself and increasing your capacity for a particular exercise. That could be lifting heavier weight, circuit training, strong man or even a fitness class at your local gym. Try Two HIIT & three weight training sessions per week. You will gain both strength and stamina while decreasing body fat a lot faster. Don’t train to the point of passing out. That’s not what we want here. Instead, leave some juice in the tank for that incidental exercise during the day. More of that is mentioned a bit further down.
Two: Intermittent fasting
Intermittent fasting is the best way I’ve found to lose weight and keep it off. Think of it as a game and keep challenging yourself to extend your fasting time a little longer than your previous personal best. Once you lose the weight you want, then pick a maintenance phase. For example, some people like to fast for extended periods during the year. I like to stick with fasting every day, with the odd day off. As you become accustomed to fasting, you will notice that it makes you feel better — emotionally, physically and spiritually. So naturally, you want to feel that good every single day. Eating sometimes makes me even more hungry and clouds my mind. I like to be free and focus on my work, writing and engaging with what’s happening around me. You will see some fantastic results with your body in due time, both internally and externally. Not only will you lose weight, but your health will change in the process. We want to aim for weight loss as an aesthetically pleasing goal, but we don’t emphasise the impact fasting has on increasing our longevity. Research has indicated that fasting is the key to living a healthier life, fat loss, and weight management for years. All this without having to resort to caloric deprivation.
Three: Protein is essential
Protein is an essential macronutrient for weight loss because it keeps you full for extended periods and has a thermal effect. It takes energy to digest. This is excellent news for you! My favourite form of protein happens to be eggs. They pack a punch in protein, vitamins and minerals, plus they are low calorie, filling and cheap. I eat eggs constantly, and they have posed no health problems. But don’t just look at eggs. There are so many high protein sources to choose from. Challenge yourself to spend 2–3 days per week on only plant protein. I guarantee you will feel light, maintain your muscle mass, lose weight, and feel a lot less bloated and heavy.
Four: Being active throughout the day
As I mentioned above, please keep your eyes open for an opportunity to exercise throughout the day. For example, take a longer route to the coffee shop, take the stairs or walk to and from work. These all add up to your caloric expenditure during the day and slowly, over time, have a powerful effect on your weight loss results. I can’t even begin to praise the mental health benefits of walking — especially when you are in full view of incredible scenery, sunshine and fresh air. Think of creative and easy strategies you can use to achieve your weight loss goals faster. Don’t only include your 30 minutes of focused exercise; think of ways outside that window where you can keep active. If you sequentially schedule these four things every day, you will undoubtedly lose weight and keep it off for life. Yes, it will take time, effort and it can become tedious — but Isn’t your health worth the time? You don’t need to become obsessed or exercise for hours. Working out 3–4 times per week and supplementing some time between walking is sufficient. We all have to do our shopping every week — so why not add some rich protein sources to your shopping cart. Think of all the ways you can incorporate these habits into your lifestyle and watch the results unfold before your eyes. Keep at it. If you would like to read more articles like this or start writing your own, please sign up via my link. I’d love to see you on the other side. Sign up here for your medium subscription