For most women, when they embark on a weight loss journey, the pounds don’t melt off as fast as they want to (or at all)—in most cases, they try to eat as little as possible during the day and then just end up binging at the dinner table—or they could be at the gym everyday but the intensity levels are so low that they hardly have any impact on their bodies.
So, in order for anyone to lose weight, they have to be diligent in both the kitchen and in the gym. Lucky for you here, we have 10 tips that will get you on the right track and help you start melting the fat off—even as much as 20 pounds in just 2 weeks. Good luck.
1. Find out where the unwanted weight comes from
Take some time to identify the most likely culprits for the unwanted weight. Are fried or sugary foods too tough to resist? Is it hard to avoid noshing whenever free food is within arm’s reach? Are you too tired and busy to shop and cook healthy meals? Or do emotions—like boredom, anxiety, nervousness, depression, and joy—send you straight to the fridge? For most people, a wide variety of factors lead to unwanted pounds. The answers can lead you to your best first steps. If intense emotions are driving you to eat, identify alternate routes that will offer relief without derailing your weight loss goals. You might reach out to a friend, get more sleep, or sink into the distraction of a good book or movie.
2. Start moving (all the time)
It’s difficult to lose weight by just cutting calories. Reducing calorie intake through diet and exercise is the most effective way to shed unwanted pounds and keep them off. It’s ideal to develop a regular exercise routine of three to four times a week. But also try to incorporate more activity whenever you can. Take the long way to the restroom, take the stairs rather than the elevator, park your car as far as you can from the front door. Set a timer to chime every hour so that you get up from your seat.
3. Plan ahead
Everyone has their weak moments—situations where it’s tough to make healthy choices—so make life choices simpler by planning ahead. Make a list of those occasions and settings where your diet tends to take a detour. No healthy lunch options at work? Pack your own. Devour everything in the fridge in the 10 anxious minutes after you walk in from work? Have a snack on the way home and pre-cook a dinner you can reheat right when you get there. If you go off the rails late at night, think of another activity far from the kitchen that helps you relax. Try a book, a shower, a call to a friend, a hot bath, a fun movie.
4. Fill up on fruits and veggies (and other wholesome goodness)
Compared with other foods, produce is low in calories and high in nutrients, fiber, and water, all of which will help you lose weight without being hungry. Fill half your plate at every meal with fruits and vegetables. Divide the other half between whole grains, heart-healthy fats, and lean protein—lean cuts of meat, beans, tofu, or low-fat dairy—to keep you feeling fuller for longer.
5. Don’t drink your calories
Stick to calorie-free beverages like water or hot tea. A 20-ounce soda can pack 240 calories and 65 grams of sugar. Even a 16-ounce hot chocolate with fat-free milk can have up to 360 calories. Add whipped cream, and you have an entire meal’s worth of calories before you’ve taken your first bite. If you love specialty drinks, choose a smaller size with fat-free or low-fat milk and skip the whipped cream and syrups. But best is to stick with black coffee.
6. Set smart calorie goals
Eating three meals each day keeps your metabolism revved, keeps you burning calories, and prevents you from getting so ravenously hungry that you eventually eat everything that’s not tied down. If you restrict your meals to fewer than three per day, you’ll be more likely to go overboard as soon as anything edible is within arm’s reach. Women should aim for 300 to 500 calories a meal; men should have 400 to 600 calories per meal. When it comes to snacking, shoot for 100- to 200-calorie snack(s).
7. Keep a journal
Studies show that people who track the calories they consume lose weight and keep it off more than those who don’t. And there’s good reason. When you have to track your calories, you see the sources of empty calories that are low on nutrients. To accurately track calories, you have to measure out portions—another practice that’s proven to aid weight loss.
8. Do not just look at the scale
Even as you get fitter, you may not see results on the scale. Keep in mind: Muscle weighs more than fat, and hydration, hormones, time of day, and other factors can all have an impact on the numbers on the scale. Don’t measure success with the scale alone. Are your pants getting looser? Do you have more energy? What about your blood pressure, cholesterol, and other markers of chronic disease: Which way are they moving?
9. Give yourself a break—you don’t always have to be perfect
Realize that it’s okay to indulge on occasion; one extra treat will not doom your dieting efforts. Everyone goes overboard from time to time. When you do, try not to wallow in guilt or anxiety about it. You can’t control the past; all you can control is the choice you can make right now. Work in enough foods that feel like rewards so that you don’t feel deprived and primed to binge on a regular basis. Remember, it takes time, effort, and practice to form new, healthy eating habits.
10. Try this odd “carb trick” that burns up to 1 pound per day
If you’re like most women trying to lose weight… you diet, you count calories, you tear up the treadmill, and…nothing.
That’s how 40-year-old Carly Donovan, an overweight mother with prediabetes was feeling…
She did “everything right” and never lost an inch.
Until she stumbled on this strange “carb-pairing” trick and burned away an unheard of 22lbs pounds in just 13 days.
And because of this one simple shift in her eating, she shed pounds and inches from her body without starving herself and without a lick of exercise!
With the same “carb-pairing” trick Carly dropped a total of 37lbs in the FIRST month and she shocked her doctor by completely reversing ALL pre-diabetes symptoms!
If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for yourself.