Who doesn’t want to lose weight now?
Like right now. Now now……
I don’t know anyone who wants to wait to lose weight, right?
And so today, I am going to help you put into action a few key components that will get you losing weight NOW!
First things first: assess the current situation
Most people want to avoid this. Self-reflection isn’t fun, but it is the most crucial step and also the most commonly skipped.
What do I mean about self-reflection?
1. Journal Food for 3 Days:
You may feel the urge to “clean up” you eating because it’s rough seeing the stats on paper, but try to eat as you normally would. Most people WANT to believe they eat better than they do. It's okay. We all do it! It’s totally natural but you need to fight the urge and be really honest with yourself. If weekends are an issue for you, try logging Thursday, Friday, Saturday.
So we have data we can work with. Find your average calories per day and reduce that number by 500, I’ll tell you how to keep track of that next.
ISSUE: women get on programs that have them eating 1,200 per day when on average they are consuming 2,200. That's not a recipe for success.
Oh this isn’t sexy enough?
It’s about to get real sexy……..
I mentioned in previous episodes of this podcast that if you consume less or burn an additional 500 calories per day, you will lose a pound per week. In 6 months you can be down over 25 pounds. If that seems long, think about how many diets you’ve tried and how they’ve worked out, 6 months for lasting results doesn’t seem so bad, does it?
How to Track:
Use MyFitnessPal app. You don’t want to use the numbers they give you. Sorry MyFitnessPal, but I’m not crazy about those numbers. I recommend the Custom Macros provided in The Honest JumpStart Kit (click here to learn more) and it's on sale for 20% until Tuesday!
USE CODE: DEAL20 at checkout
The JumpStart Kit provides you with every single piece of your weight loss nutrition over the next 6 month.
2. Track your steps:
Use Apple Watch, FitBit, or use Pacer app on your phone to get your baseline then add 500 steps per day. Increase your step total by 500 each and every week. In doing this, you can lose an additional 10 pounds over 6 months.
3. Lift weights:
You may have heard that 1 pound of muscle burns 50 calories a day. While that would be awesome, it’s totally false. However, building muscle does burn in fact increase your BMR
(Basal Metabolic Rate) which is basically how much you burn just living….watching Netflix or whatever, not exercise or any activity.
For every pound of muscle your BMR goes up about 7 calories. That doesn’t seem like a lot but it gets better.
Post workout, your body burns more while repairing muscle. Then, when you are actually using your muscles, say walking or playing with your kids, the muscle uses even more energy which means with proper nutrition, you will be burning off fat in 3 different ways!!!!
PLUS …….. A body that is well supported FEELS good and therefore you are more likely to move it. Years ago I wouldn’t have believed you if you told me that I would dance around my kitchen almost on a daily basis. I was the kind of woman that was somehow offended when I saw people exercising on vacation. Yet here I am now, always moving…...why? Because it feels good! It may not have felt great to first start lifting. Especially if you over do it by jumping too far in, so start small. Maybe even a 10 min workout with dumbbells.
Just 3 times per week, but start now and commit. That’s only a half hour out of your entire week!!!!!