For as long as I can remember, I’ve been trying to battle my tired and heavy body. I was 60 pounds heavier than a normal healthy woman my height should average—and was very convinced that my life would be much better if my thighs were smaller, waist was skinnier, or if I hadn’t been born big-boned.
So, I would go for days without eating, do the most uncomfortable exercises—all in hopes that my dream body would manifest. But as soon as I lost some weight, I would gain it back quickly. And each time I failed, my desire to soothe my pain with comfort foods increased and ultimately my self-confidence vanished.
I was stuck in this vicious cycle of self abuse for many many years before I finally realized that there had to be another way to get rid of my fat. When my body completely broke down and no longer responded to my start/stop eating habits, I made the decision to take things a day at a time and heal my body naturally and comfortably. And you know what? I have since lost 72 pounds. So, for all you suffering from vicious self abuse, it is time to stop now! Without going on and on, here are my 5 tried-and-tested “rules” to help you break the yo-yo weight cycle, feel great, and lose weight for good. Good luck and stop abusing yourself.
1. Burn more calories than you eat
Weight loss isn’t supposed to be difficult: if you burn more calories than you consume, you’ll drop pounds. But too many women still underestimate how much they eat and overestimate how many calories they burn. Avoid the guesswork and keep a food journal for a week. Count up exactly how many calories you’re averaging. You may be surprised—I was certainly surprised that I was averaging 2900 calories a day, and that was for a weekday when I was at the office for 9 hours at a time.
Now start eating 500 fewer calories per day—that’s about the amount in one meal. Of course, I’m not saying to cut out dinner. But cut back on your portion sizes and limit your carbs. Any junk or processed food you’re eating should be the first to go.
2. Eat plenty of protein
Of all the foods to eat, the high-protein ones are the most important for losing fat. First, they keep you feeling full, which prevents overeating and needless snacking. Second, they boost your calorie burn throughout the day because protein takes more energy to digest than carbs or fat. Third, when accompanied with weight training, a high-protein diet prevents muscle loss that might otherwise happen when you suddenly cut calories.
3. Eat more healthy fats
Fat in foods doesn’t necessarily add up to fat around your waistline. Animal fats, real butter, coconut oil, nuts, and avocados help reduce hunger. Without enough fats, your toning and weight loss efforts will go to waste.
Eat more healthy fats and cut back on carbs, which can spike blood sugar and elevate your insulin levels, leading to more fat storage. Get at least 25% of your calories from good sources of fat and avoid artificial trans fats, which have been linked to numerous health problems like heart disease. Remember to read the labels.
4. Lift heavy weights
I used to think the key to fat loss is cardio. And while cardio in the past has helped me burn a few calories, it did nothing to develop my muscles underneath my fat—and those were the ones I wanted to reveal in the first place. So, too much cardio along with a caloric deficit will cause you to lose muscle and make you weaker.
Bottom line, even when your goal is to be smaller, you still need to lift heavy and build strength. Heavy weights help you maintain and even add muscle mass, improving your body composition. Each week, train using big exercises like squats, deadlifts, and presses for sets of 4–8 reps. I am now up to 4 sets of 8 reps at 85% of my maximum one time weight.
5. Sleep at least 7 hours a night
Cutting back on sleep increases levels of cortisol, a stress hormone, which causes fat storage. In a study of more than 6,000 participants, Canadian researchers found that shorter amounts of sleep were associated with higher BMI levels and larger waistlines in women. Sleep deprivation also interferes with metabolism rates, slowing it down its ability to burn fat efficiently.
Get at least seven hours of uninterrupted sleep every night. If you have trouble sleeping, stop drinking caffeine after mid-day, limit your alcohol consumption (which ruins sleep quality), and create a pre-bed ritual to get your body and mind ready for sleep.
6. Try a structured program
If you require more structure and discipline than just following the above 5 basic rules, or if you just want to jumpstart your weight loss process with a bang, then I would recommend you consider the 2 Week Diet plan. This little known diet plan helped push me past a weight loss plateau issue—when I was stuck for a month without losing any additional weight, the guidelines from the 2 Week Diet plan pushed me to lose an additional 13 pounds—in just 14 days. Weight loss results that would take other diet plans 2-3 months is achieved in just 14 days with the 2 Week Diet plan.
All backed by science, the 2 Week Diet plan promises to help you lose up to 20 pounds in as little as 14 days— the best thing with this program is that it only has a few smart, easy-to-follow guidelines – and they are most effective for superior results.
The 2 Week Diet plan has produced amazing results for myself and for thousands of women, some losing as many as 25 pounds in the 2 week period, and it does it without millions of rules. Check it out. See the 2 Week Diet plan now.