5 Easy Things To Do To Starting Losing Weight NOW

Personal Trainer In St. Pete Reveals 5 Easy Things To Do NOW To Start Losing Weight

If your goal is to lose a few pounds, increase energy and/or reduce aches and pains, it doesn’t need to be an all-consuming ordeal that turns your life upside down.

In fact, it shouldn’t be.

This all or nothing mentality is why most Americans have spent decades losing the same 20 (or more pounds) only to end up frustrated and fatter.

Simple isn’t sexy but it’s literally the difference between the people who step off the weight loss Merry Go Round and those who spend their lives hopping from diet to diet and waiting until “Tomorrow” to start.

I get it, summer is a busy time, and it can be tough to be consistent with your exercise and nutrition routine. Rather than throw your hands up and “wait until September,” like most people, I’ve got
5 ridiculously simple things you can do do start losing weight now.

If you start today and implement even 2 of these simple strategies over the next month to support your weight-loss goals, you’ll see some improvements in how your body looks and feels ….
you without turning your life upside-down.

Get an accurate picture of your lifestyle by tracking and logging what you’re taking in.

Then make one small swap that almost feels too easy. Get that quick success and from here you can build. Sure maybe ideally you’d like to be eating lean protein sources and vegetables at every meal.

Right now, if you’re vegetables and adequate protein don’t seem to exist in your diet, just add a side salad or hand full of veggies to at least one meal and add 1 extra serving of protein.

Too often we sabotage our success by not building from where we are currently. If you want to get to your goal, your destination, you need to set your current location in your GPS.

Don’t over complicate it or try to change everything at once.

More From Fat Loss  U: High Protein Snacks For Weight Loss
9 Simple Ways To Get More Vegetables Into Your Diet

Prioritize Hydration

Drinking adequate water isn’t just a good idea, it’s literally the easiest thing you can do to lose weight. Adequate water intake will make everything else in your journey easier.

And no, you don’t have to be like those bodybuilders at the gym carrying around a gallon jug with you everywhere.

The U.S. Centers for Disease Control says that 43% of Americans drink less than 4 cups a day, and 7% drink NO WATER.

You probably already know that drinking water is important but do you know how important it actually is?

Being properly hydrated can help with:

● Weight loss
● Focus
● Energy
● Digestion
● Clear skin
● Transporting nutrients and oxygen to your cells
● Maintaining proper electrolyte balance
● Blood pressure
● Cushioning your joints
● Regulating your body temperature
● Stabilizing your heartbeat

On the contrary, inadequate hydration can:

● Make you feel tired
● Give you carb cravings or mess with your appetite
● Make you intolerant to heat
● Cause constipation
● Make you feel dizzy
● Cause kidney stones, and more
● Cause inability to concentrate. In fact, a loss of just 1% to 2% of your body’s water can impair your thinking.

Experts are mixed on exactly how much water you should drink each day, but making sure you get enough will make a big impact in so many different ways. We coach our clients to simply add 8 oz. to their current water intake until they can accomplish that regularly for a month, then add 8 oz and repeat until they’re drinking enough water to have straw colored urine.

The National Academy of Sciences, Engineering and Medicine recommends that men get about 15.5 cups of liquid each day and that women get about 11.5 cups every day. About 20% of that amount can come from foods that contain a lot of water (like fruits and veggies).

PRO TIP:  Keep a reusable water bottle handy and replace sugary drinks with water to effortlessly cut calories.

Use Caffeine Wisely – 

Moderate caffeine consumption can support weight-loss efforts. Some studies have shown that people who consume more caffeine may experience greater weight loss. For example, one study found that people who consumed twice as much caffeine as others had a 22% greater reduction in weight. Smaller studies can show a lot of variability in their outcomes.

There’s not enough evidence to say that caffeine is a reliable way to lose fat, but some research suggests it may help. 

Caffeine can:

● Increase metabolism – Caffeine can boost your metabolic rate in the short term, which may burn more calories and reduce body fat.

However, people can become tolerant to caffeine’s effects over time, and it may not have a major impact on your weight or calorie balance.

● Reduce appetite – Caffeine can briefly reduce your desire to eat, but there’s no strong evidence that this effect leads to long-term weight loss. For example, one study found that caffeine reduced men’s appetite at a meal, but not women’s. Another study found no effect on men’s appetite.

● Stimulate thermogenesis – Caffeine may stimulate thermogenesis, which is the process by which your body generates heat and energy from food calories. However, nutrition experts say this effect probably isn’t enough to significantly reduce weight.

PRO TIP: Stick to coffee or green tea, avoid sugar full, caffeinated drinks in metal cans and limit intake to 400 mg daily to avoid side effects like jitters or sleep disruption.

Increase Daily Movement

If you don’t have time for an organized, intense workout, focus on increasing non-exercise activity thermogenesis (NEAT) by incorporating more movement into your day.

Stand during calls, take brief walks,  walk up and down the stairs, or park farther away from the store.

These small changes can significantly impact your daily energy expenditure (AKA: Calorie Burn).

Get Enough Protein

Protein is the only macro that can repair fiber damage, make you feel full longer, allow muscle maintenance and boost metabolism.

More From Fat Loss U: 
Your Secret Fat Loss Weapon
How To Speed Up Your Metabolism in 5 Simple Steps

Before you shut this window, pick ONE… yes, right now.

Then, join us in our FREE group St. Pete’s Fit Over 50  for our weekly mini challenge!.

REFERENCES:
www.healthline.com/nutrition/drinking-water-helps-with-weight-loss
www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
www.nytimes.com/2018/07/09/well/hydration-thirst-water.html
https://www.mayoclinic.org/…/in-depth/water/art-20044256.

https://www.healthline.com/nutrition/coffee-increase-metabolism
https://www.hsph.harvard.edu/news/hsph-in-the-news/four-cups-of-coffee-modest-loss-of-body-fat/