Categorized | Exercise

The Ultimate Guide to Help You Lose Weight and Feel Great

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So you want to lose weight, but you're just not sure about where to begin? Well, you've come to the right place.

I am going to teach you everything that you need to know to lose weight. It's all about two things:

Eating smarter and moving

​You can handle that. You don't have to dread it. I promise this won't be torture. Well, it might feel like that the first time you do it.


​​But here's the good news:

It will get easier. Before you know it, you will enjoy it.

I know, I know. That might sound a little crazy right now. But stick with me, and I'll show you that it's true.

I have a few secrets up my sleeve to help you. And I'm going to show you the fastest most efficient way to lose weight.

What I'm talking about is going to make you look better naked. And that's a damn good reason to start right there.

It's about so much more than that though.

Do you want to lose weight to live longer? Do you want to feel better, both mentally and physically? You can absolutely do that!

Looking better is one thing. Feeling healthier and stronger, on the other hand, is life changing.

You can have all of that. I will teach you how.

Let's Begin with the Basics

  • Type 2 diabetes
  • High blood pressure
  • Heart disease and stroke
  • Certain types of cancer
  • Kidney disease
  • Fatty liver disease
  • Osteoarthritis
  • Sleep apnea
  • Gallbladder disease
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Okay, first things first. Let's talk about the dreaded D-word.

Diet.

Most people believe that if they want to lose weight, they have to go on a super restrictive diet. Haven't we all tried that before?

And what happened?

Chances are you lost weight initially, but:

  • You were miserable
  • And hungry

It's also highly likely that a year later you gained back all of the weight you lost, and then some.


Why is that?

Well, I'm going to tell you the truth about diets that your mom never told you.

They don't work.

For one thing, they usually leave you unsatisfied, hungry, tired, weak, and irritable.

Here's what's even worse:

Diets slow down your metabolism.


Did you hear that? They do the reverse of what you need to do to lose weight.

I'm going to teach you how to eat to lose weight. It's not about dieting. It's about eating smarter.

​The truth


​Losing weight is about two things, eating smart and moving. Remember?

Diets slow down your metabolism.

They go hand in hand.

If you want long-lasting changes in your body, then you must do both of them.

Now I see you giving me that skeptical look. I can't tell you how many of my clients tried to convince me that they could lose weight by doing just one of them.

​You can kill yourself in the gym and still never see the results you want if you're eating crap. I can say the same thing about changing the way you eat without exercising.

Neither of them works on their own.

"It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off.

Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits." -The U.S. Center for Disease Control


You are what you eat

Food and nutrition fuel your body. But not all foods are equal.

The general rule is:


When you put quality in, you get quality out. Of course, that also means that if you put crap in, you're going to get crap out.


Think about it for a minute:


How do you feel after you've eaten greasy, high-calorie junk food? We've all been there. It makes you feel terrible.


On the flip side of that coin, when you eat smarter, your body feels completely different.


What I am asking you to do is to eat several small meals throughout the day that will not only fuel your body and give you energy, but that will also speed up your metabolism to burn off stored body fat.


In just a minute we're going to talk about what exactly you should eat.

But first:


Let's address the other half of this weight loss equation.

You have to move!

There are no two ways about it. If you want to lose weight, then you must get moving.


Think of it this way:


Exercising is like throwing logs on a fire. The more logs you put on, the bigger and hotter that fire burns. And when that fire is raging, it burns off excess body fat.


On the flip side:


When you don't move, that fire all but goes out, which means it can burn off nothing.


That fire is your metabolism.


I had a client several years ago who was trying to lose weight after a lifetime of dieting and gaining. She had never exercised in her life. She actually told me when I first met her that she was allergic to sweat.

That wasn't really true. She just hated exercising.

I understand that. I think we all do.

But as I explained to her, she still had to do it.

I started working out with her three times a week. She cussed me out through every single workout. However, she still did it. Eventually, she realized the necessity of it, and it became a habit.

The moral of the story:

At 55 years old, my client lost the weight, toned up her body, and was in the best health of her life. She couldn't believe how much better she felt, both mentally and physically.

That can be you too.

So what if you've got to cuss your way through it, just get moving.

Stick with me for a minute, and I'll give you a killer workout to get you started.

The 20 Best Foods on the Planet

for Losing Weight

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fresh fruits like watermelon and berries are essential to losing weight

Image: by: silviarita, via Pixabay

Not sure what to eat to lose weight? Here are the best 20 foods that assist in weight loss.

Remember how we talked about exercise being like throwing logs on the fire?

Well, eating these foods is like throwing more logs on that fire.

  • 1
    Whole eggs
  • 2
    Leafy greens
  • 3
    Salmon
  • 4
    Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts.
  • 5
    Chicken breast and lean beef
  • 6
    Sweet potatoes
  • 7
    Tuna
  • 8
    Beans and legumes
  • 9
    Soup
  • 10
    Cottage cheese
  • 11
    Avocados
  • 12
    Nuts
  • 13
    Apple cider vinegar
  • 14
    Whole grains
  • 15
    Chili pepper
  • 16
    Fruit
  • 17
    Grapefruit
  • 18
    Chia seeds
  • 19
    Coconut oil
  • 20
    Full-fat yogurt

"Low-fat diets have long been touted as the key to a healthy weight and to good health. But the evidence just isn’t there: Over the past 30 years in the U.S., the percentage of calories from fat in people’s diets has gone down, but obesity rates have skyrocketed.

Carefully conducted clinical trials have found that following a low-fat diet does not make it any easier to lose weight than following a moderate- or high-fat diet.

In fact:

Study volunteers who follow moderate- or high-fat diets lose just as much weight, and in some studies a bit more, as those who follow low-fat diets. And when it comes to disease prevention, low-fat diets don’t appear to offer any special benefits." -- Harvard School of Medicine

Now About Those Carbs

roasted meat with asparagus and tomatoes as side dish must be eaten sparingly

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via Giphy

While we're talking about eating smarter, we have to address carbohydrates.

I'm keeping it real here, so I'm just going to tell you the bottom line. If you eat too many carbs, it will make you fatter.

Now does that mean that you have to avoid them altogether?

No, of course not. Vegetables are carbs, and I am asking you to eat as many of those as you can.

What I'm telling you is:

You have to be smarter about your choices. Complex carbohydrates are an excellent option but don't eat too many of them.

If you want to lose weight, here's the general rule on carbs:

Limit your carb intake to 20 to 50 grams per day.

But wait, if you cut out the rest of the carbs, aren't you going to be hungry?

Because you are going to replace those extra carbs with protein, I want this point to sink in.

You don't have to eat less; you have to eat better. 

If you are doing this correctly, then you should not be hungry in between meals. If you do feel hungry, then it's time to eat.

The benefits of eating low carbs

  • Lose weight faster
  • Makes it easier to keep the weight off over time
  • Lowers triglycerides
  • Boosts protective HDL cholesterol
  • Lowers your risk for heart disease
  • Lowers your risk for type 2 diabetes
  • It lowers your blood pressure
  • Lowers “bad” LDL cholesterol
  • Improvements in blood lipids
  • Fewer cravings


Sugar and starches

One of the best things that you can do for yourself when you're trying to lose weight is to cut way back on sugar and starches, or simple carbs.


Just doing this one simple thing will drastically reduce your hunger levels and cravings.


And it makes sense that:


When you're less hungry, you consume fewer calories.


Now you know that metabolic fire that we talked about a minute ago? Well, when you cut down on sugar and starches, instead of burning off carbs your body is forced to start burning fat.


And the good news doesn't stop there:


Another benefit of cutting out these unnecessary carbs is that it lowers your insulin levels. That causes your kidneys to drop excess water and sodium out of your body.


Do you know what that means?


It means less bloating and water weight.


I call that a win-win.

Complex carbohydrates

Okay, now that we've discussed which carbs to stay away from, let's talk about the "good carbs."


As I said earlier, you don't have to give up carbs altogether. You have to be smarter about the choices you make. Complex carbohydrates are the ones that you should be eating to lose weight.


We want to keep your carb intake between 20 and 50 grams a day. And those grams should come from complex carbs.


For one thing:


Complex carbs contain fiber, which is essential for losing weight. They are also a much better source of energy.


Have you ever eaten a candy bar and noticed what it does to your energy level?

Right after you eat the candy, you get a little spike in energy. Sometimes we call it a sugar high.


But what happens shortly after you get that little boost?


You know what I'm talking about here.

You crash.


Well, complex carbohydrates don't work like that. They give you loooong-lasting energy without the crash.


That's right.

The do's and don'ts


DON'T EAT

  • Soda
  • Candy
  • Cookies
  • Pastries and deserts
  • Sugary drinks like fruit juice
  • Ice cream

EAT THIS INSTEAD

  • Whole wheat bread, pasta, and flour
  • Brown and wild rice
  • Barley
  • Quinoa
  • Potatoes
  • Corn
  • Legumes, such as black beans, chickpeas, and lentils
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Don't Diet to Lose Weight, Eat Smarter

You don't have to diet to lose weight. So get that out of your head.

Every time that you get tempted to go on some new fad diet I want you to remind yourself of this:

Diets slow down your metabolism.

That's the exact opposite of what we're trying to do.

Don't starve yourself if you want to lose weight. Instead, I want you to eat!

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In fact:

I want you to eat four to five meals per day.

Each of those meals should have a little protein.

Here are some more examples of things that you should be eating to lose weight.

Proteins

eggs are good sources of protein needed for weight loss

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  • Grass-fed beef
  • Bison
  • Ostrich
  • Pork
  • Halibut
  • Wild salmon
  • Light canned tuna
  • Pacific cod
  • Turkey
  • Chicken breast
  • Eggs
  • Beans
  • Lentils
  • 2 percent Greek yogurt
  • Nuts

Fat

butter and flour must be observed strictly when you're on a diet

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  • Olive oil
  • Coconut oil
  • Avocado oil
  • Butter

Veggies

fresh vegetables diet are always effective when you want to loose weight

Image: by Daria Shevtsova, via Pexels

  • Bell peppers
  • Broccoli
  • Asparagus
  • Mushrooms
  • Zucchini
  • Spinach
  • Avocado
  • Cauliflower
  • Green beans
  • Lettuce
  • Garlic
  • Kale
  • Cucumbers
  • Brussels Sprouts
  • Celery
  • Tomatoes
  • Radishes
  • Onions
  • Eggplant
  • Cabbage
  • Artichokes

Timing Is Everything

It's not just about what you eat. If you want to lose weight, it's also about when you eat.

One reason that I want you to limit your carbs when you are trying to lose weight is that your body tends to turn carbs into body fat. That is especially true if you eat them late at night.

But that doesn't mean that you shouldn't eat them at all.

And here's the cool part:

They can be quite beneficial to losing weight if you eat them at the right time.

clocks showing different timelines on different US states and countries

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Best time to eat carbs if you

want to lose weight

There are three best times to eat your carbs and fruit when you're trying to lose weight.

  • 1
    First thing in the morning
  • 2
    30-60 minutes before you work out
  • 3
    Within 60 minutes of finishing your workout

As I just mentioned, our bodies often store carbs as fat. So what you want to do is eat them when your body has the best chance of burning them off.

Eating carbs first thing in the morning gives you all day to burn them off. It also gives you a good source of energy to start your day.

The same applies when you eat them before you work out.

Here's why:

Exercise will increase your metabolism, and that will aid in burning off the carbs. Eat a small meal or snack with carbs 30 to 60 minutes before you start exercising.

The benefit of that is:

Your body will first use those carbs for energy, and then once they're burned off, it will kick into fat burning mode.

Now, do you want some excellent news?

When you eat carbs right after you finish working out, they burn off almost immediately. Your best bet is eating them within 45 to 60 minutes after you exercise.

You can thank science:

Because of the exercise, your body will already be in fat burning mode. And it will stay in that mode for about an hour after you finish. Anything healthy that you eat during that time will not store as fat.

Notice that I said anything healthy that you eat. That doesn't mean that you can scarf down a whole pizza with a milkshake chaser. Not if you're trying to lose weight, that is.

Remember, it's always about eating smarter.

Your last meal of the day

I just told you when to eat your carbs. Now let's talk about when you should never eat carbs.

Commit this to memory:

Never eat carbs right before you go to bed.

You should also skip them for your last meal of the day. If you're serious about wanting to lose weight, then I want you to follow this rule.

Your last meal of the day should be protein and vegetables only, no carbs.

And there's an excellent reason for that.

When you sleep your body cannot process carbohydrates. That means that any carbs you eat at night are going to store as fat.

You look like you could use some good news:

Your body can process protein and vegetables while you sleep. Now you see why I want you to eat them for your last meal of the day?

Pop Quiz Time

It's 10 pm, and you're kind of hungry. You could eat a couple of cookies. Or you could eat a banana. Maybe you'd rather have some leftover spaghetti. Or what about a sweet potato, those are healthy, right? How about some nuts? Then again, you could also eat a leftover chicken breast.

Decisions, decisions.

So what should you eat?

Did you answer chicken breast or nuts? Ding, ding, ding. Winner, winner chicken dinner!


Everything else on that list is going straight to fat storage. Danger Will Robinson!

You Want One Free Day a Week? You Have to Earn It!

So, you want a cheat day. But can you still lose weight that way?

The answer is: maybe.

It depends on whether or not you're working out.

If you're not, then the answer is no.

But if you are hitting the gym, then yes, you can take one day a week to eat your favorite pizza or sweets or extra carbs. To earn that free day you must workout at least four times during the week.

Not a bad deal, right?

Are there any benefits to taking a cheat day?

Research has shown that taking one cheat day a week does have some health benefits, not to mention saving your sanity.

Believe it or not, that one cheat day can boost some of your fat burning hormones like leptin and thyroid hormones.

Here's the bad news:

Now, it's likely that you will gain a little weight on your cheat day. But it's nothing to fret over. Most of the gain will be from water weight. And you will lose it over the next day or two.

10 Tips to Lose

Weight Faster

1

  • Eat protein with your breakfast, lunch, and dinner. Eating protein will reduce cravings and calorie intake throughout the day.
  • 2

    Avoid drinking sugary sodas and fruit juice. They are full of empty calories and sugar. And they pack on weight faster than anything.

    3

    Water, water, water! If you want to lose weight, you have to drink a lot of water. That means at least 8 to 12 glasses every day. One of the best things you can do for yourself is to drink a glass of water 30 minutes before every meal.

    4

    Eat more soluble fiber. Fiber has shown to be particularly helpful in losing belly fat.

    5

    Eat foods that assist in weight loss. Some foods are especially helpful in losing fat. Eat as many of those as you can.

    6

    Drink tea or coffee. Research has shown that caffeine can boost your metabolism by 3 to 11 percent.

    7

    Slow down! Studies have shown that people who eat faster gain more weight than people who eat slowly. Eating slowly not only makes you feel fuller, but it also boosts your weight loss hormones.

    8

    Eat whole, unprocessed foods. These types of foods are healthier, more filling, and a lot less likely to cause overeating.

    10

    Get a good night's sleep every single night.  People who sleep poorly are more likely to gain weight.

    Now Let's Get Moving!


    This is important:

    If you want to lose weight and improve your overall health, then you have to move. That means getting your heart rate up and working your muscles.

    Cardio and strength training go hand in hand. Doing just one of them isn't going to cut it.

    The truth is:

    You don't have to spend hours at the gym.

    Not at all.

    The same way that I said you have to eat smarter, you also have to workout smarter.

    More on that in a minute. But first:

    If you want to lose weight, you have to...

    Resistance train.

    Resistance training means working your muscles. You can do it by lifting weights. You could also use rubber resistance bands and tubing.

    No equipment, no problem.

    You can still work your muscles by using just your body weight for resistance. Does it work? You bet your butt it does!

    Speaking of butts, resistance training will also make your butt look better naked. Did I mention that? It's true.

    But it's about more than that:

    The more lean muscle that you have in your body, the more fat you will burn, even when your body is at rest.

    Yep. You read that right. Even at rest, your body will continue to burn fat if you have plenty of muscle.

    I heard lifting weights makes me gain weight

    Do you want the truth:

    The answer is yes.

    Okay everybody, calm down.

    Let me explain:

    The reason that you may see the scale go up a bit when you first start working out is because of one simple fact.

    Muscle weighs more than fat.

    But it takes up less space. So even if the scale goes up slightly, you will be smaller and leaner.

    Seriously, don't freak out over the scale. I think that you should ignore it altogether. But I know that's hard for people who are trying to lose weight.

    Instead, I'm going to ask that you only weigh yourself once a week.

    And do this:

    Notice how your clothes fit.

    Run, Forest, Run

    Cardio and resistance training are equally important. They both add logs to that fire.

    Here's where to start:

    If you're a beginner and not used to exercising, then I recommend that you start with a 20 to 30-minute walk three times a week after you do the five essential exercises that we will discuss in just a minute.

    But eventually:

    Do cardio four times a week and resistance training three times a week.

    I'm going to show you super efficient ways to do that so that you can get all of the benefits in half the time.

    When you're ready to kick it up a notch, then try out some of the workouts that are listed below.

    Losing Weight Is Not About Working Harder, It's About Working Smarter

    Secrets here:

    There are three ways that you can do your workouts for maximum benefit and fat loss. All three of these will help you lose weight faster and in a fraction of the time.

    "Resistance training facilitates fat loss in a few different ways. For one, resistance training aids in the creation of more lean muscle mass. Higher amounts of lean muscle mass require an increased demand for energy expenditure, both during exercise and at rest.

    In other words:

    Those with more lean muscle mass tend to burn more calories all day long." -- American Council on Exercise

    Do compound exercises

    The first thing I want you to do is to focus on compound exercises.

    Compound movements are ones that work on more than one major muscle group at the same time. All five of the essential exercises below are compound exercises. They work the most muscles in the shortest amount of time.

    But that's not all:

    They also increase your metabolism and burn more calories.

    Interval training

    Interval training is another super efficient way to workout.

    Basically, interval training alternates between high-intensity bursts with lower intensity segments.

    Interval training is hands-down the best way to work your heart. The intervals will bring your heart rate up and down. It also burns maximum calories.

    You can do interval training with just cardio, or you can mix in resistance training with the cardio.

    Walk or jog for five minutes. Then do a set of push-ups. Go back to the walking or jogging for another five minutes followed by a set of walking lunges. Do another five minutes of walking or jogging and then do a set of planks.

    By working out this way, you get all of your cardio and strength training in the same short workout.

    Do combination exercises

    My third favorite way to work out to lose weight is doing combination exercises.

    Combination exercises are ones that give you cardio and strength training at the same time.

    An example of that is:

    Walking lunges.

    Walking lunges work every muscle in your lower body. But they also get your heart rate up.

    Another excellent example of a combination exercise is rowing. The rowing machine works every muscle in your body. At the same time, it also gets your heart rate up.

    Just like with interval training and compound exercises, combination exercises give you twice the workout in half the time.

    And it doesn't get much better than that.

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    To Lose Weight, You Have to Workout...

    With strength training: three times per week and cardio: four times per week.

    You can do those in any way that you choose, but you should do them on the same days with rest days in between.

    SCHEDULE

    Monday:

    Combination workout on the rowing machine for 30 to 45 minute

    Tuesday:

    Rest or 20 minutes of light walking or jogging

    Wednesday:

    Do the five essential exercises followed by walking for 20 to 30 minutes

    Thursday:

    Rest

    Friday:

    Interval training with cardio and strength training for 30 to 45 minutes

    Saturday:

    Cardio for 30 to 45 minutes

    Sunday:

    Rest

    5 Essential Exercises to Get You Started


    These five essential exercises work every major muscle in your body. You should do them three times a week.

    You can get a killer workout by adding five minutes of cardio intervals in between each exercise

    1. Push-ups

    Okay, let's just state the obvious first.

    Nobody likes doing push-ups.

    But the fact is:

    There is no better exercise to work every muscle in your upper body. So cuss at me while you're doing the push-ups if you must, just as long as you get them done.

    I promise you, as you lose weight, they will get easier.

    If you are obese or overweight, then push-ups can be very difficult. That's no excuse, though.

    This video will show you some variations you can use if you're starting and push-ups on the floor are too much.

    Start by doing one set of 12 to 15 reps. If you can't quite do them all, then do as many as you can. As you get stronger and leaner, work up to three sets.

    2. Seated Rows

    Seated rows are the next exercise on your to-do list. They are another compound exercise that works your back, shoulders, and arms.

    You can do this exercise in the gym with cables. But you don't have to go to the gym to do these. You can do them right there in your living room if you use a resistance band or tubing.

    One of the things that's great about this exercise is that it strengthens and tones up your back and arms. A bonus feature is that it gives you better posture.

    Here's another secret to keep in mind:

    As you lose weight, better posture automatically makes you look thinner.

    True story.

    To begin, do just one set of 12 to 15 rows. Once you get the hang of it and start to lose weight, I want you to work up to three sets.

    3. Squats

    Now let's get some work on that lower body.

    What push-ups are for your upper body, squats are for your lower body.

    They fire up a whole lot of large muscles. That means that they burn more calories.

    They also work as a natural butt lift. Sweet.

    Many of my overweight clients have stronger muscles than my fit clients. The reason is that with both push-ups and squats, you are using your body weight for resistance.

    So, it stands to reason:

    The heavier you are, the more weight you're pushing or squatting.

    If you are a beginner, do the modifications outlined in the video below. Doing these three times a week will make you significantly stronger in a short amount of time.

    Before you know it, you won't need that chair there at all.

    Begin with one set of 12 to 15 squats. As you get stronger and start to lose weight, work up to three sets.

    4. Walking lunges

    Walking lunges are the next essential compound exercise that works your entire lower body.

    But that's not all:

    Lunges are also a combination exercise meaning that they will get your heart rate up as well.

    The walking lunges burn the most calories and fat. But they are also a bit more advanced than squats.

    We aren't going to use added weights with this exercise; we are going to use just your body weight for resistance. That is plenty.

    If you can do them, walk with the lunges. But if you're not quite ready for that, follow the video below for a modification until you get stronger.

    Do one set of 24 to 30 lunges or 12 to 15 on each leg. Eventually, we will work up to three sets.

    5. Planks

    You're doing great! We're almost home.

    The last essential exercise is planks.

    Planks are hands down the best exercise you can do for your core. Do you have a weak lower back? Is your belly jiggly? Don't fret my friends.

    Do some planks!

    The high plank position is just the top of a push-up. Ideally, you will do planks on the floor.

    But if that feels too difficult right now, don't worry. The video below will walk you through a modification that you can use until you get stronger.

    Unlike the other essential exercises which we do for reps, we do planks for time.

    Hold your plank position for at least 10 seconds and then rest. One set equals three planks. If you can do each one for longer than 10 seconds, that's bonus points!

    The Bottom Line


    Well, there you have it. Now you're ready to get started.

    You really can once and for all lose weight. It won't be easy.

    But here's a fact:

    Nothing really worth having ever is. On the other hand, it's not as impossible as it sometimes feels either.

    It comes down to changing your lifestyle and being persistent.

    Believe it or not, the hardest part of losing weight is getting started.

    Studies have shown that it takes from 18 to 66 days for something to become a habit.

    Give it two months of eating smarter and working out, and you can change your life.

    By the time that it becomes habitual, you will be feeling much better and stronger. And you will lose weight.

    Plus, it's a lot easier to stick with it when you start seeing the results too.

    We'd love to hear from you. Are you trying to lose weight right now? Are you getting results? Tell us in the comments section below how your journey to lose weight is going. And if you have any useful tips, share them with our readers. You could help someone else lose weight too!

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