Losing a lot of weight quickly isn't hard. All you need is a system and the gumption to stick with that system.
Your weight loss system should be as easy to follow as possible.
Keeping track of macronutrients might help you lose weight but you've got a life to live and don't have time to turn every meal into a science experiment.
The following weight loss system only requires the following three things:
- Keep your daily carb intake under 30 grams
- Be active for 40 minutes
- Keep your daily calorie intake under 2000
If you can do that you can enjoy watching pounds of fat melt off your body.
We're also going to cover:
- Why eating healthy won't always help you lose weight
- Why you should avoid joining a gym
- What to add to every meal that's proven to help you feel full
- How to enjoy sweets without carbs (or artificial sweeteners)
We'll start with the one thing everyone hates cutting back on - carbs (to makes this as easy as possible I'll share low carb versions of your favorite foods that will satisfy your carb cravings while you lose weight).
Keep Your Daily Carb Intake Under 30 Grams
I wish there was a way to eat all the sweet starchy carbs you want and still lose weight. Unfortunately, if you want to lose weight fast you need to cut back on carbs. Even eating "healthy" won't cut it if your goal is to lose a couple pounds a week.
Sugar is demonized on television commercials and in health magazines (and rightly so), but these critics take a wrong turn when they recommend eating a banana when you have a sugar craving. Guess what? Your sugar craving may have gone away, but only because you ate sugar! Bananas are sweet for a reason. It is the same with kombucha; it tastes sweet because there is sugar in it.
You want to keep your daily carb intake under 30 grams.
This means doing more than eliminating soda and junk food from your diet. You'll have to pay attention to fruits, vegetables, sauces, and condiments.
A good way to track your daily carb intake is the Virtuagym Food app https://virtuagym.com/food
I know cutting back on carbs sucks. But unless you want to settle for losing a pound a month, or work out like an Olympian for 8 hours a day, it's something you have to do.
If you can keep it under 30 grams of carbs per day and follow the rest of the advice here you can experience weight loss at a rate some experts say is impossible.
The next number to focus on is 40...
40 Minutes Of Activity A Day
I'm calling this "activity" instead of exercise because you don't have to punish yourself with grueling workouts day after day to lose weight.
If you're carrying extra body weight simply walking can be a rather intense workout.
If you're not in peak physical condition hard workouts can also be dangerous. I gasp every time someone who has been relatively inactive for much of their adult life is prodded into joining Crossfit or something similar.
If your body isn't allowed time to adapt to hard workouts you run the risk of blowing out your back or knees - if you can't move because of an injury losing weight will be almost impossible. That's why you should focus on keeping active. Focus on getting your heart rate up and breaking a little bit of a sweat, but don't push yourself beyond the limits of your body.
You should also avoid joining a gym unless you enjoy it.
Going to the gym is inconvenient. It also conditions you to only think about working out when you're at the gym.
Have you ever gone to the gym and found that it was closed?
Did you find another way to get your workout in? For most people, the answer is no.
Train yourself to be active wherever you are. Body weight exercises like sit ups, pushups and squats can be done anywhere. If you have a few minutes at home or at work bang out a few pushups.
You don't need 40 minutes of activity all at once. You can break it up.
Most of us have dozens of 2-5 minute blocks of time that we can fill with some quick activity.
Whenever you find yourself with a few minutes to spare do a few squats, sit-ups, push-ups, toe touches, jog in place, whatever...
These small bursts of activity will keep your metabolism running in high gear. It's also a great stress reducer which will calm you down, re-energize you and keep you focused.
Next, let's talk about calories...
Keep Your Daily Calorie Intake Under 2000
Tell me if this sounds familiar. You're dieting, maybe you've been at it for a while or perhaps you just started.
Things are going great and you're sticking to the diet when in a fleeting moment of weakness you decide to gorge yourself.
Then to soothe the bad feeling that comes with falling off the diet wagon you tell yourself you'll make up for it by eating a light dinner or working out before bed.
Dinner comes, but you figure since you already broke your diet earlier you might as well gorge at dinner too and just call it a “cheat day”.
Most of the time this marks the beginning of the end to your diet.
Here's how to avoid doing that:
Start your day strong. How you start your day sets the tone for the entire day.
To do this I suggest doing what I call a pre-breakfast.
You'll be pleasantly surprised at how easy it is to avoid all the dieting pitfalls when you start your day on the right track.
Next, make sure you're eating enough of this at every meal...
Eat This At Every Meal To Feel Full All Day Long
The good people at the British Journal of Nutrition published a study telling us how to feel full and sustained by eating more protein.
Here's a quote from the study:
The study included overweight or obese men who ate a reduced calorie diet. The diet consisted of two variations of protein intakes, both which were within federal nutrition recommendations: normal protein intake (11-14 percent of calories) or increased protein (18-25 percent of calories). The researchers tested the effect of consuming the additional protein at specific meals - breakfast, lunch or dinner - or spaced evenly throughout the day.
Purdue researchers found that the feeling of fullness was greatest and most sustained throughout the day when the additional protein, from eggs and lean Canadian bacon, was eaten at breakfast - versus lunch or dinner
I've done this myself and have been thrilled with the results.
Try This: As an experiment to prove to yourself how effective protein is at eliminating hunger commit to eating almost nothing but protein for one day.
Most people get through breakfast just fine and maybe even lunch. By dinner, they're looking at some boiled eggs or a burger patty and cravings just go away - you'll take a few bites and tell yourself "that's enough".
It's so simple, yet so powerful. By eating a more protein you can stop cravings which makes keeping your daily calorie count under 2000 easy.
Enjoy Sweets Without Sugar (Or Artificial Sweeteners)
Sugar is like a drug. It's actually been proven to be as addictive as many illegal drugs.
Losing weight while feeding a sugar addiction used to be impossible, but now you can satisfy your sweet tooth and lose weight at the same time with something called Stevia.
Stevia is a herb that is many times sweeter than sugar, and it has zero calories.
Stevia used to be banned from most grocery store shelves, but thanks to grassroots support this little miracle plant can be found in a variety of different foods, including soda and snack foods.
If you eat a lot of sweet foods switching to Stevia could slash 100's of calories a day from your diet.
One thing to keep in mind is that Stevia is much sweeter than sugar so you'll have to experiment when you cook with it. Stevia also tastes a little different than sugar. Not better, not worse, just different.
Cauliflower Crust Pizza
This will be the final thing I share today. As a lifelong pizza addict who also aspires to be healthy, it has been a godsend.
I've tried a lot of low carb substitutes for my favorite foods and frankly speaking, most taste like rubbish.
I did, however, stumble upon a delightful little recipe for cauliflower crust pizza during my low carb food quest.
This website details the preparation of the cauliflower crust beautifully http://detoxinista.com/2012/01/the-secret-to-perfect-cauliflower-pizza-crust/
Once you have your crust you'll want to use a white sauce instead of a tomato sauce because tomatoes have a deceptively high amount of sugar. Hop over to this web page to learn how to prepare that https://dixiediner.com/best-easy-low-carb-white-pizzapasta-sauce/
Keep your carbs under 30 grams a day. Squeeze in 40 minutes of activity. Eat less than 2000 calories a day.
You learned tips that should make all these doable without the usual suffering that comes with dieting. Getting enough protein is the secret to making it work without using willpower to curb cravings.
Try it out and see if it works for you.
Tomorrow we'll talk about gut health. Modern diets have assaulted our digestive tracts and the side effects are more far reaching than just a lot of upset stomachs and IBS - when your gut is not functioning properly it can make it hard for you to lose weight and drain your energy.
Studies have even discovered a link between stomach health and depression. Correcting your gut issues can be a life changing experience.