It’s that time again for you to store away all those long pants and jackets, as summer is here to enjoy in the outdoors. But wait, there is one little detail missing, you forgot to start your weight loss routine and now you are in search of a short cut. Plain and simple, there are no cheat codes to quick weight loss but here are a few tips that definitely feel like some.
The king of all tips is of course nutrition. I’m sure you know this already but I’ll give you a few secrets I use myself to stay as lean as possible all year long. To start losing weight you must maintain a calorie deficit. You can figure this out but using a free calorie calculator online, input your age, height, weight, and physical activity level. Once you have that, subtract between 500 to 800 calories. That will be your daily consumption and you should start seeing weight loss results around 2 weeks in. Work with those numbers to see which works best for you. An important tip for those that feel like they are not satiated enough during their meals is to add fiber rich foods. Fiber helps you stay full for longer and it’s extremely beneficial for your gut health. The final and most powerful nutrition hack in my opinion, and that I currently use, is intermittent fasting. Now this is difficult at first and takes a lot of will power to keep it consistent but it can give you amazing results. Have a window of 16 hours of no calorie consumption and then only eat your daily calories in the remaining 8 hours of the day. During your 16 hour fast you can consume only water or plain coffee with no sugar or creamers. Give it a try and stay consistent, you will see results.
To supercharge your weight loss, you cannot forget to add in some type of cardio training. Just a simple 30-minute walk every day is enough to see results in the long run, but we want to see results as soon possible. The fastest way is to do a cardio called HIIT. No, you don’t have to hit anyone, it’s just an abbreviation for High Intensity Internal Training. To make it extra simple for you, it’s just going full intensity in your favorite cardio activity for 30 seconds and then resting for 60 seconds. You will do this on repeat for 15 to 20 minutes at least 3 times a week. As an example, it can be running full throttle for 30 seconds and then a slow walk for 60 seconds. Any cardio you like but just follow those rules. As an added bonus make sure to include weight training for 30 to 60 minutes at least 3 times a week as well.
I’m sure many will love this last tip, and that is sleep. Sleep for weight loss, how does that even work? To make it easy to understand, not enough rest raises your cortisol levels which then makes your body want to store fat and slows your metabolism, which you want to avoid. Having your body rest for 7 to 8 hours a night would be ideal. To fall asleep fast make sure to avoid blue light from electronics at least 2 hours before going to bed and maintain your room cold at around 68 degrees Fahrenheit. My personal favorite is to also make sure the room is completely dark or using sleep goggles.
If you follow these tips, I’m 99.99% sure you will see results in a short time. Of course, the key here on top of all of this is consistency and patience. Remember you are on a road that only a few are willing to start. If it were easy everyone would be a fitness model, so be proud of yourself that you decided to make it happen. I believe in you!
As always, thank you all for taking the time to read these articles and remember that before you do any changes to your diet or fitness routine please consult your doctor or dietitian beforehand. This information was provided to you from the latest research, studies, and online resources.
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