Have you ever been confused about fat loss?
Tried to lose some weight before and now really want to keep it off for good this time?
Are you ready to feel stronger?
Do you keep telling yourself you'll start on Monday?
Tired of feeling winded and out of breath?
Do you have a treadmill or (insert a piece of equipment here) that has collected dust?
Of course, you bought it when you were super motivated, but you can count how many times you've used it on one hand. Now it just blends in with the furniture and you sometimes hang your clothes from it.
Oh, maybe you need a Peloton...
"Will the Peloton work?"
"Yes, of course, it will, 100% it will work."
Now before you go and buy the newest shinest and brightest fitness equipment out there.
Please follow these simple steps first.
Because quite frankly it doesn't matter what equipment you have at home or what gym membership you have, you are the one that will be putting in the work.
You are the one committing.
These are your goals.
Ok, enough motivation talk now let's get started with these super-simple steps.
These steps are really simple, supper doable, and will help you get started.
This step by step plan will help you look and feel better.
Just know that there are a lot of ways to do this and they mostly all work.
Crossfit works, if that's your thing.
Training for a marathon works.
Different diets work too. (Like Keto, Paleo, Whole 30, Intermittent fasting, etc.)
Now I'm not here to sell you on any ONE diet.
I want everything to be simple and sustainable for you.
So if you're ready let's get started.
Step 1
For the first 2 weeks, (that's 14 days including the weekends) you are going to start by tracking your food.
All you are doing is tracking for the first 2 weeks.
You're not going to try to stay within a certain number of calories or macros, nor should you try to change anything in your diet.
Just simply track.
Every meal, snacks, bites, and drinks (alcohol, coffee that isn't black).
You can use an app, My Fitness Pal is a famous one (not my favorite) I highly recommend Cronometer (this is the one I really like), Mike's Macros is another good one.
Or better yet you can just use your Notes on your phone or pen and paper if you prefer.
Don't worry too much about eating foods that others make or eating out at restaurants, because you're not too sure about the calories or how to track it.
Most restaurants will have the calories printed on the menu also most apps have a large database and if you're not using an app feel free to just use google.
Most importantly do the best you can.
You're not trying to be perfect just track your foods consistently for 14 days straight.
Ok, that was step 1.
Step 2
After tracking your food consistently for 14 days, you should have a better understanding of what and how much you are eating.
That's why this is such a valuable skill to have, because of the knowledge you will acquire.
Now you'll need to create a calorie deficit in order to lose fat.
I would recommend you to start with a 15% deficit.
This should be really doable and sustainable for you.
(Example: If your average daily calories are 1,800.
1,800 - 15%= 1,530)
Read this guide for a very detailed explanation about fat loss, calorie counting, and how to create a deficit.
Step 3
Now that you've been tracking your food and have created your calorie deficit, it's time to put those skills to practice and take the next step.
If you decided to use an app to track your foods you should now be aware of how much of each macronutrient you are eating.
You'll want to prioritize hitting your protein and calorie range.
Carbs and fats are fillers and can make up the rest of your calories.
(Don't sweat it if you go over from time to time. 10 grams here and there or 100 calories from time to time isn't the end of your progress.)
At this point, you'll need to learn how to measure your foods so you might need to invest in a food scale and start planning out your meals ahead of time.
(Meal planning is another skill you'd want to acquire.)
Now before you give me the eye roll and start feeling that this might be to much work.
I'm here to tell you, you're right, it is work, but at some point, the work will need to be done, and the skills will need to be acquired.
I'm also here to tell you that you won't be perfect 7 days out of the week, and that's ok.
So what I want you to do if this seems like too much, is to pick at least 2-4 days out of the week that you know you will stick to this plan, and then stick with it.
Eat the foods you made and planed for yourself, don't let anything or nobody sidetrack you on those specific days.
If on the other days you want to randomly order in, have a glass of wine or 2, and/ or have some ice cream for dessert, go ahead. However, still, track this and stay in a calorie deficit and make sure you are hitting your protein intake before you indulge in the other stuff.
Follow these steps when meal planning and when ordering out:
You'll want to have lean protein at every meal.
Plenty of vegetables.
Stay hydrated throughout the day by drinking plenty of water. (A good rule of thumb is to drink a minimum of half your body weight in ounces.)
Limit any highly processed foods and fast foods/ junk foods. (If you want to fit these in, you can. It's best to plan these ahead. And remember, you'll still want to track, stay in a calorie deficit, and make sure you are hitting your protein intake for the day.)
Step 4
Let's go for a walk!
If you are sedentary you will want to start hitting 8K steps a day.
If you are already hitting 8K steps increase it to 10K.
And if you are already at 10K then you'd want to try to hit 12K steps/day.
Anywhere between 8-12K steps/day is where you'd like to end up at, preferably on the higher end, 10-12K steps/day.
Pick one of these numbers and stay consistent with it.
This might mean that you are going for 20-30 min walks every day. Find a time that works for you, early mornings, afternoons, or evenings, pick something that you can stick to.
Of course, if you have a dog this might make it easier for you.
Now you should be ready for step 5.
Step 5
It's time to incorporate exercise.
I go back to what I said at the beginning of this article. If you pick something, anything, and stick with it consistently, it will work, you will make progress.
The first step here is to look at your schedule and plan ahead, I can't stretch this enough, plan ahead.
Choose how many days you are willing to commit to a week.
1, 2, 3, 4???
When you are just starting out I would suggest 30-45 min 2-3 X week is plenty.
Don't overcommit to 5, 6, or 7 days a week just to fall short and feel disappointed.
You get to decide what is realistic for your schedule.
Start with 1, 2, or 3 X week.
Commit.
And stick with it.
Note: You can always increase your frequency after a few weeks.
If you want something to get started with at home you can check out my FREE GET & STAY STRONG @ HOME BODYWEIGHT PROGRAM.
It's a 4 Week Program to help you get started working out at home using your own body weight.
You can always just google a beginner's workout program too if you don't want to enter your email.
The most important thing here is that you commit and stick with it.
Eventually, as you are making progress you might want to incorporate weights and you might find yourself joining a gym.
(We'll get to that later.:))
Now, on to the last but definitely not least important step.
Step 6
This step is pretty simple but probably the most challenging one.
Sticking with the plan.
Staying consistent.
It will be tough.
Especially on weekends, long tough days, going out with friends, and celebrations.
Know that you can still have some drinks and still drop body fat, you just need to be smart about it.
Knowing what to do and picking the right workout program to follow isn't the hard part.
Actually doing it.
Putting in the work is.
Be honest with yourself, if you're only consistent 60-70% of the time know that whatever effort you give expect the same level of results.
Know when and if you need to step it up.
Find a way to hold yourself accountable.
Ask a friend or family member (one that you know won't let you slack off).
Or higher a coach.
Follow these 6 simple steps and don't ever be afraid to ask for help!
And most importantly, be patient and stay consistent!
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