Crash diets and endless workouts are not an option. These mess with your hormones and drain your energy. Plus, they're not sustainable long term. Weight loss comes down to the small choices you make every day. There are no quick fixes or magic pills.
Ready to get in beach shape? Follow these six easy steps to build the body you want!
Ditch the Junk
One gram of carbohydrates or protein contains 4 calories. One gram of fat contains nine calories. These nutrients go through different metabolic pathways and are processed differently by your body. To lose weight, increase your protein intake and cut back on carbs.
Ditch the sugar, processed meats, white flour, bread, cereals, cookies, and other foods that have little or no nutritional value. They provide nothing but empty calories and additives. Your calories should come from whole, natural foods.
Eat Protein at Every Meal
Protein is the single most important nutrient for fat loss. It increases your metabolic rate by as much as 30 percent, balances your hormones, and keeps you full for hours. Plus, it helps prevent overeating and reduces the desire for late night snacking.
For optimum results, eat protein at every meal. Start your day with Greek yogurt, protein shakes, cottage cheese, eggs, and other protein-rich foods. This helps reduce your food intake over the day and kick-starts your metabolism.
Upgrade Your Morning Coffee
Rich in caffeine, theobromine, and chlorogenic acid, coffee is a natural metabolism booster. It not only increases your energy levels but also lifts your mood and stimulates fat loss. Furthermore, it enhances physical performance, so you'll last longer in the gym. That's why most fat burners and pre-workout formulas contain caffeine.
These benefits are due to its high levels of MCTs (Medium Chain Triglycerides), which help reduce body fat and raise your metabolism. MCTs also curb hunger, balance your fat-burning hormones, and boost your energy. These fats go straight to your liver where they can be used for fuel.
Steam, grill, bake, or roast your food. Avoid frying at all costs.
Go Heavy in the Gym
Your body has a fantastic ability to adapt to exercise. Therefore, it needs to be constantly stimulated. This can be done by trying new exercises, lifting heavier weights, and changing workout variables like intensity and duration. If you do the same workouts over and over, your progress will stall.
Heavy lifting promotes muscle growth, which in turn, revs up your metabolism. It also burns fat and brings your hormones into balance while increasing muscle tone. Diet alone won't help you get a strong, lean body. Sure, you'll lose fat, but your muscles will look flat and saggy.
Increase the load by five to 10 pounds every two weeks or so. Experiment with new lifting techniques like drop sets, pyramid sets, supersets, partials, and full body circuits. The whole point is to keep your routine varied and challenge your muscles into growth.
Replace Cardio with HIIT
HIIT involves short bursts of intense exercise followed by periods of rest. A typical session lasts only 10 to 15 minutes.
Cardio, on the other hand, raises cortisol and puts stress on your joints. Elevated cortisol levels lead to fat storage, muscle loss, lethargy, poor mental focus, and impaired immune function.
If you can't give up aerobic training, keep your sessions short. Finish your workout with 10-15 minutes of HIIT and another 10 minutes of steady state cardio. This approach results in faster weight loss and improved overall fitness.
Commit to regular exercise, clean up your diet, and limit stress. Hit the gym at least four times a week and train at high intensity. Load up on protein and healthy fats, cut back on carbs, and cook your own meals rather than eating out.