For as long as I can remember, I’ve been trying to fighting with laziness and my tired and damp body. I was 65 pounds fatter woman than a normally healthy lady my height should average—and was very convinced that my life would be better and enjoyable if my thighs were fit and strong, my waist was skinnier like young girls, or if I hadn’t been born big-boned.
So, I would go for days without eating, do the most painful exercises—all in hopes that my purpose is that my 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 diet diary for a week. Count up correctly how many calories you’re equating. 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.
You need to make a plan of your diet and So, start eating 600 to 500 fewer calories in a meal—that’s about the number in one meal. Of course, I’m not telling you to cut out dinner. But cut back on your portion sizes and check your carbs. Any junk food or processed meals you’re eating should be the first to go.
2. EAT PLENTY OF PROTEIN
Of all the meals, the high-protein ones are the most essential for losing your body fat First, they keep you feeling full, which prevents you from overeating and unnecessary snacking. Another, they increase your calorie burn throughout the day because protein takes more stamina to condensation than carbs or fat. Third, when accompanied by weight exercise, a high-protein food prevents muscle loss that might oppositely 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 HEAVYWEIGHTS
I used to think the key to fat loss is cardio. And while cardio in the past has helped rue 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.
In the end, even when your intent is to be smaller, you still require lifting heavy and build strength. Heavyweights help you maintain and even add muscle mass, developing your body shaping. Each week, train using big workouts 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 highest one-time weight.
5. SLEEP AT LEAST 7 HOURS A NIGHT
Gutting 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 continuous sleep every night that refreshes and repairs your muscles. If you have a problem sleeping, stop drinking caffeine, like coffee, cigarette, tea, or energy drinks, 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 ensures to help you lose 30 pounds weight in as little as 28 days— the best thing with this schedule is that it only has a few smart, easy-to-follow guidelines – and they are most useful for excellent 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.