Weight loss today has seem to become more of an enigma than something that anyone can do! The reason why is because the diet industry has put out so much misinformation trying to scare and confuse people! Now why would they do such a thing? It’s simple… they want you to spend more MONEY!
Well, I’m here to tell you that you don’t have to fall for the gimmicks anymore. I stopped falling for them and decided enough was enough and I just did everything that was RIGHT. And what’s right is anything that is 100% NATURAL.
I used to fall for fad diets and diet pills. And then I payed for that with yo-yo weight loss, digestive problems, a loss of energy, feeling bloated (which I HATED with a passion), and so much more! Once I started doing natural things to lose weight and improve my body, I couldn’t stop the results from coming in if I wanted to!
The reason taking a natural and sensible approach to diet and exercise works better than anything else is simply because that’s what our bodies respond to. The body does not respond well to restricting carbs and fats completely (and that’s because your body needs good carbs and good fats). It doesn’t respond well to dramatically reducing calories… otherwise you’ll slow your metabolism down. It doesn’t respond well to taking diet pills, and that’s because those pills are just flat-out dangerous!
You get the point. It just simply pays to do the right things… the natural things.
During my journey to improve my body, I compiled a list of 18 weight loss secrets (which were altered several times through trial and error to get to what’s listed below) I did that wound up causing me to develop the body I’ve always wanted. If you follow these 18 steps, then I assure you, you TOO can achieve the body of your dreams as well!
1.) I consumed at least 16 ounces of water as soon as I awoke…
What this did was it increase my metabolism by over 20% for 90 minutes after awaking!
This is something very simple to do. Just have 16 ounces of water ready for you in the morning, and as soon as you awake, drink up!
2.) I consumed 1/2 my body weight in ounces of water throughout the day…
Of course simply drinking that 16 ounces as soon as you awake isn’t going to be enough. So, what I recommend you do is to drink 1/2 your body weight in ounces of fresh water throughout the day (taking that 16 ounces into consideration).
So for example, let’s say you weigh 170 pounds. The amount of water that is recommended for you to drink based off of 170 pounds is 85 ounces of water for the whole day.
Drinking lots of water has so many benefits it’s crazy! Just to name some:
You’ll boost your metabolism.
You’ll increase your energy levels during the day.
You’ll enhance the health of your digestive system.
You’ll get rid of toxins in your body (which may be adding pounds on to your body by the way).
And so much more!
Oh, and one more thing. Please do not think that you have to spend a fortune on bottled spring water. You can save a ton of money (as well as the environment) by simply purchasing an affordable filtration pitcher (such as This Brita Water Pitcher that I have) or a filtration attachment that you place on your water faucet. The water is just as fresh, just as healthy, but nowhere near the high cost of bottled water!
3.) I did a quick 5 minute routine to jump-start my metabolism as soon as I awoke…
Another thing I did in the morning to help skyrocket my metabolism was I did a quick 5 minute total body-circuit training routine to not just jump start my metabolism, but to also provide me with some natural energy as soon as I got up.
An example of a routine I would do is something like:
25 jumping jacks.
20 mountain climbers.
15 body weight squats.
And then jog in place to reach a total of 5 minutes.
Doing a quick routine like the above not only boosts your metabolism and gives you an increase in energy, it will also burn off a good amount of calories as well!
*Please Note* This is not the FULL workout for the day, it’s just a quick “wake you up” workout to jump start your day and your metabolism. If you want to, you can expand the above type of workout to 15-20 minutes to get a COMPLETE workout for the day! You build muscle, you burn calories, and you don’t need a gym membership or equipment!
Click Here For An Awesome (AND FREE) At-Home Bodyweight Exercise Program that I highly recommend if you want to get a more well-rounded system to do with these types of fitness routines. One of the great things I like about this type of exercise is that it switches up EVERYDAY… and that of course means that it is highly unlikely that you’ll lose motivation!
4.) I went on an effective diet system based on proper nutrition and raising your metabolism…
One of the best pieces of advice I can give you is to PLEASE avoid fad diets by all means necessary! These types of diets are programs that are based around starving yourself, eliminating nutrients from your diet (that your body actually needs), and so much more! Fad diets will do nothing but cause problems with your digestive system, slow your metabolism down, decrease your energy level, and make you regain whatever little bit of weight you may have lost!
The best type of diet to go on (and which is the diet I decided to go on after failing with other diets) is a program that is based on getting proper nutrition and raising your metabolism to the maximum peak.
Why is this type of diet so effective? It’s effective because your body responds and will drop pounds of fat based off of two things. Those two things are getting proper nutrition and having a faster metabolism. If you go on a diet based on both of those things, then you can rest assure you’re results are going to skyrocket in the first week. Click Here To Learn More About This Diet I Used.
5.) I had a SMART breakfast…
If you haven’t caught on by now based off of numbers 1 and 3 above, starting your day off right is certainly a wise move if you want to lose weight and get in great shape. On that note, making sure that you eat breakfast every morning is certainly a very wise decision.
The reason it is so important to never skip breakfast is because your body has been fasting all night and needs nutrients at least within 2-3 hours of you awaking. Otherwise, you run the risk of decreasing your metabolism… which then means your body will begin to store calories as excess body fat!
With that being said, it goes a little further than that to ensure you get AMAZING results. What I recommend for you to do is to not just ensure you eat breakfast every morning, but to ensure you eat a SMART breakfast every morning.
A smart breakfast is a meal that contains plenty of the right nutrients for your body to get it running smoothly and very strong throughout the day. A smart breakfast will also decrease the likelihood of you craving bad foods later on in the day and also having strong hunger pangs later on in the day.
Trust me, this works! One of my biggest problems was that I kept craving bad foods right around lunch time. Once I started eating a smart breakfast, those cravings quickly began to decrease!
A smart breakfast will include foods containing plenty of protein (such as eggs), healthy fat (such as nuts), complex carbs (such as fiber), and vitamins and minerals (such as fruit).
6.) I had small 4-6 small meals a day (which was apart of the diet program I went on)…
I’m pretty sure you’ve heard about eating several meals a day instead of the usual 2 or 3 meals. The reasons why are very clear:
First, you’ll end up boosting your metabolism. This is because you are keeping your digestive system active and healthy by not overloading it with too many calories at once.
Second, you’ll decrease hunger pangs by eating the right nutrients (which I’ll talk about in a second), and by also keeping yourself from getting hungry.
Third, you’ll consistently be supplying your body with the nutrients it needs to build lean muscle tissue (such as protein).
7.) I ensured I didn’t deprive myself…
Listen, I’m not going to sit here and try to act like dieting and living a healthier lifestyle is a walk in the park… especially in the beginning. I know how difficult it can be. And one of the things that can make it incredibly difficult is by completely eliminating the foods you love.
And this is something I highly recommend you AVOID doing. To some, this may come as good news, and to others this may be pretty confusing. No matter what you may be thinking, avoiding depriving yourself completely is a recipe for disaster.
The reasons why is because:
A.) It will be a higher possibility that you’ll cave in and break your diet.
B.) You’ll become extremely frustrated and agitated. PHEW, I just got the chills after writing that last sentence since I just finished watching a zombie movie (lol)!
C.) You’ll miss out on the opportunity to actually SKYROCKET your metabolism by eating the foods you love! Seriously!
8.) As I mentioned before, it is important to eat ALL types of nutrients…
This is what I ate plenty of:
I ate plenty of protein, a moderate amount of healthy carbs (fiber), a very tiny amount of bad carbs (sugar based foods), a moderate amount of healthy fat (such as monounsaturated and polyunsaturated… which you’ll find in olive oil, fish, and nuts), foods high in antioxidants (such as berries and dark green veggies), and foods high in vitamins, and minerals (such as fruits and veggies).
9.) Here are the foods I avoided…
I avoided processed foods, salty foods, foods high in bad carbs, foods high in bad fat, and foods containing trans fat, high fructose corn syrup, and artificial sweetener’s.
10.) This is not necessary, but it can certainly help, and what I’m talking about is taking supplements…
There are some supplements I take that will help with many things (and one of those things is losing pounds of fat).
The supplements I take on a daily basis (during my weight loss transformation and also currently) are whey protein shakes (I highly recommend Optimum Nutrition Whey Protein), fish oil supplements, chromium, green tea extract, vitamin D-3, and a multivitamin.
Speaking of supplements, please, whatever you do, DO NOT take diet pills. I know they are tempting, but not only are they ineffective at actually causing you to lose pounds of fat, they will also cause a plethora of health risks (including death in a number of cases). Not to mention… they are WAY overpriced!
11.) I built lean muscle…
Building lean muscle tissue is VERY important if you want to not just burn off pounds of fat, but also look amazing! Having a toned muscle look is much better than just having a slimmer look with little muscle. Oh, and by the way, if you are a female, PLEASE DO NOT think I’m talking about building gigantic muscles! You DO NOT have to grow HUGE muscles. You just simply need to build lean muscle.
Building muscle is important because for one, it burns off a ton of calories during the workout and AFTER the workout! And second, building muscle increases your metabolism.
The best types of muscle building workouts that I highly recommend are compound exercises (workouts that involve more than one body part). Examples are bench presses, squats, dead lifts, push-ups, pull-ups, and more. These workouts build muscle quickly and efficiently, and will also burn off the most calories. Also, body-weight exercises are a great alternative if you don’t have access to gym equipment or a gym membership.
12.) I did high intensity and high intensity interval cardio…
Either high intensity or interval (switching between low and high intensity) cardio exercises are MUCH better than doing long boring low-intensity cardio. Low-intensity cardio is great for those who do not have a lot of weight to lose… or they are just trying to maintain their already in-shape body.
Higher intensity aerobic workouts will burn off STORED body fat and will SKYROCKET your metabolism… all the while will MAINTAIN muscle tissue! Examples of high intensity workouts I did were (and still do) sprinting routines, circuit training using body-weight exercises, high-knee running in place, and sport activities (such as playing basketball full speed).
13.) I mixed up my workouts…
To avoid doing 2 things (which were hitting a plateau and getting bored), I consistently mixed up my workouts! This will be VERY easy to do if you decide on doing at-home body-weight circuit routines. You can change up the circuit every day!
By changing up what you do with your exercises (with both cardio and weight training), you’ll avoid getting bored and losing motivation, and you’ll avoid hitting a plateau. Oh, and by “changing up”, I’m not just referring to doing different workouts. I’m also referring to increasing the intensity of the workout as well. This is how you’ll avoid hitting a plateau.
14.) I did exercises that I found fun and exciting…
Another thing I did to avoid getting bored was I ensured I did workouts that were fun and exciting. Things such as boxing on a reflex bag or heavy bag, playing basketball, doing body-weight circuit routines, and more, kept me WILLING to workout everyday!
15.) I got more sleep…
Getting more sleep is something that is certainly overlooked when it comes to getting in better shape… and I highly recommend you separate from those that do. Getting more sleep is absolutely vital if you want to get in great shape and improve your overall health.
Well, did you know that you can burn up to 500 calories during a full night’s rest? It’s true! Did you also know that if you don’t get enough sleep, that you’ll more likely be hungry throughout the day? It’s true! Did you know that it is important to get enough sleep every night so that you can effectively build lean muscle? It’s true! Did you know that if you don’t get enough sleep, you’re more prone to getting stressed out? It’s true! I don’t know about you, but I’m feeling like going to bed NOW (lol)!
16.) I stopped eating bad foods late at night…
Eating bad foods late at night will cause problems with your metabolism and digestive system. The reason why is because your metabolism and digestive system slows down during the time you are sleep… and once it does… it will not be able to process calories efficiently. Just imagine having a gigantic 500 calorie piece of cake loaded with carbs and fats… and then you go to bed… and then your body doesn’t process these calories efficiently! Guess what’s going to happen with those calories? They will get STORED… as extra body fat!
Of course you shouldn’t be eating a 500 calorie piece of cake in the first place, but you get the idea (lol)! If you want to eat something late at night, then I recommend something such as veggie sticks. You could even have celery sticks with peanut butter which will be perfectly fine… and even more satisfying (and this is because it contains water, fiber, and protein all in one low-calorie and very healthy snack)!
17.) I used the results I was getting as fuel for motivation everyday!
The great thing about ensuring that you stay 100% natural with dieting and exercising is that you are virtually guaranteed to get results. And guess what the BIGGEST motivator is with diet and exercise? That’s right… getting, feeling, and seeing RESULTS!
Every time I saw at least one pound dropped, or my strength increasing, or my clothes fitting more loose, or my face looking slimmer, etc., I was getting more and more and motivation to stick to my goals!
So, stay natural, get results, and you’ll have all the motivation you need to stick to your weight loss transformation plan!
18.) I made sure I stayed consistent with my diet and exercise program…
Everything I mentioned above is never going to make any difference if you are not 100% consistent. It is imperative that once you start dieting and exercising, that you stay 100% consistent. Staying natural, doing all the right things, and then seeing the results from all your hard work will certainly make it very easy to stay consistent!
So there you have it. The 18 steps I took that caused me to lose a TON of weight, get in better shape, and improve my overall health. By the way, those steps above caused me to drop 52 pounds of fat in 8 weeks and lose 4 inches off my waistline!
I hope that those steps above inspire you, motivate you, and have given you the knowledge you need to take the first step to getting that amazing body that you deserve.
Just remember, EVERYTHING must be done. Those are not 18 TIPS… they are 18 STEPS. I’ve broken things down from what I do from sun up to sun down… as well as getting motivation. If you factor everything in to your own life and daily schedule, then I’m almost 100% positive that you too can reach your dream body before you know it.
If you have any questions, comments, or concerns, then please, feel free to comment below!
Oh, and by the way, there are much more tips and tricks I have for you if you sign up to receive the free eBook to the right!