3 Easy Ways To Lose Weight NOW
I don’t know about you but I’m very impatient.
I want things done yesterday, including the things that can’t physically happen faster.
I want to get to our destination immediately when on family vacations.
I want my favorite television shows to start before they’re scheduled.
I want the things I order to be at my door step immediately after purchase.
I also want any new workout or diet tricks to give me immediate results.
As you can see, patience is not a strong suit for this fitness fella.
It’s probably not with you either, especially when it comes to weight loss or improving your lifestyle.
You want things done and we want them done NOW.
I have a theory, and correct me if I’m wrong here.
I don’t think that when it comes to weight loss you really expect, or even want, to lose all that weight immediately. I think that if you were given the opportunity to lose everything now, and not learn anything, or be guaranteed to lose all your extra fat over the course of a couple months while learning how to keep it off, you’d choose the latter.
Am I right?
I think that the root of the issue isn’t necessarily impatience, it’s wanting to FEEL like what you are doing is working, and will continue to work.
This may not apply for me on our family road trips, but it does apply for workouts and diets.
So how can we get both of those things to work together?
How can you see and feel results immediately, while also knowing that it will “stick?”
Here are 3 easy ways to lose weight NOW that will also go a long way in keeping that weight gone for good…if you continue to implement them.
1) Increase your fiber intake by 10 grams per day.
Fiber, or the Magic F-Word as I like to call it, can help you lose 2-3 pounds in a few days. For serious.
Increasing your fiber intake does a few things…
First, it’s nature’s appetite suppressant. Fiber fills you up. It expands in your stomach, which means there’s less room for other stuff. If there’s less room for other stuff you’ll stop eating (hopefully). If you stop eating you will lose weight – unless of course you’ve already stuffed your face. Most normal people will lose weight…abnormal people will not and will get cranky with me – please be normal.
Second, it helps moves things through. Without being too graphic, you have a lot of sludge sitting in your digestive tract (intestines) and that’s dead weight that needs to be moved. Why is it there? Because your diet sucks and there’s nothing to keep things moving. You don’t drink enough water and don’t eat enough fiber. Those two things are a nasty combination for your gut. Fix ‘em both and things will move through and you’ll drop weight like hot cakes.
If you increase your fiber intake you’re also increasing your intake of REAL food. Fruits, vegetables, nuts, seeds, and maybe even a whole grain or two – although I’d like you to keep the grains to a minimum for this tip. Why? Because our population gets way too many grains and not enough fruits and vegetables. Put your focus on adding fruits and vegetables…not grains.
If you put the emphasis on adding fiber you also won’t be able to eat as much of the bad stuff.
Catch my drift? It replaces other foods – the bad foods. If you replace good with bad, the weight will come off.
2) Add 5 minutes of intense effort to your workout, or decrease your rest periods…or both.
Adding a little extra time to your workout program most days of the week can make a world of difference to your overall results.
Decreasing your rest periods can do the same.
Do both and you will have created a perfect storm of fat loss – a storm that not even George Clooney could make it through (obscure movie reference).
What types of activity should you add? I don’t want you to add 5 minutes to the treadmill, or any other type of traditional cardio.
Add something like this 5-minute weight loss circuit:
1A) Burpee – 10 reps
1B) Jumping Jack – 50 reps
Do those two exercises back-to-back for 5 minutes – with limited rest.
1A) DB or KB Swings – 15 reps
1B) Bodyweight Squat – 15 reps
1C) Jump Squat – 6 reps
Do those 3 exercises in a circuit format for 5-minutes.
The 5 minutes you add must be intense. They must crank your metabolism and keep the heart rate elevated the whole time.
Again, those two steps can make a world of difference – a difference you may not see immediately, but will definitely FEEL immediately and if you feel better, feel like you’ve accomplished more without adding too much time to your overall workout, you will find your spirits lifted and the desire to continue will be high.
Trainer’s Note: Don’t go crazy with adding more time to the workout. There’s definitely a law of diminishing returns. Add too much time in the form of intense activity and your results could tank, along with your energy and health.
See what I’m doing here? Simple tips to keep your spirits high. If your spirits are high you won’t get discouraged. If you don’t get discouraged you will keep working and keep striving. If you keep working and keep striving and keep recognizing your successes, you will achieve your goals.
Trainer’s Note #2: You should check out my new program, the 28-Day Rapid Fat Loss Challenge for some butt-kicking workouts, videos and a super-simple diet click here –> 28-Day Rapid Fat Loss Challenge
3) Don’t stray too far on the weekend.
Weekends are killers for weight loss programs.
I could give you all sorts of reasons why – games, practices, family activities, outings, social events, going out to dinner, etc. But ti all boils down to one thing…
The weekend takes you out of your normal routine. Sometimes that’s good because it’s liberating, but when you’re trying to lose weight and make that weight loss “stick,” you need to keep your routine as close to normal as possible.
This doesn’t mean your routine should be boring, but if you typically have the same breakfast Monday-Friday, then do the same thing on the weekends.
If you typically do your workout mid-morning, try to do it at the same time on the weekend.
If you focus on eating 4 servings of fruit and 3 servings of vegetables Monday-Friday, then do the same damn thing on the weekend.
Your life doesn’t have to look the same, but the overall routine and “feel” in terms of eating and activity should feel normal.
Don’t mess with your sleeping cycle too much. Don’t mess with your eating routine, especially if you go out to dinner, because that only leads to frustration and depression Sunday evening and Monday morning.
It’s no coincidence that the most popular day in the health club is Monday. People get out of their normal routine over the weekend, get down on themselves on Monday and “pray to the workout gods” only to continue with the vicious cycle the next weekend.
Don’t be a crazy person.
The only way to get over that hump is to come up with a set of “rules” and stick to them.
I have rules per the number of fruits and vegetables I eat every day, the breakfast I have and the time of day I’m done eating. I stick to this 7 days per week with the only exception being breakfast on Sunday. This is typically our “cheat” because I loves me some donuts and Maren thinks it’s fun. I’m sure Nolan will too as he gets older, but right now he does not get to partake.
There you have it.
There are 3 EASY things you can do, RIGHT NOW, to start losing weight today.
3 simple steps.
3 steps that aren’t really that difficult to implement, but can have you seeing the changes and feeling the differences in days rather than weeks.
If you see the changes, and feel them happening, you will continue on and those changes will “stick.”
Know what I’m sayin’ yo?