7 SIMPLE WEIGHT LOSS HABITS YOU CAN START NOW
Detox, cleanse, 21 day weight loss challenge, fasting, low-carb, carb-cycle, low-fat, high-fat, less protein, and more protein have all become words and phrases that are commonly thrown around the household.We mostly have Pinterest to thank for that.
Not all of those solutions are bad, but they can get a little overwhelming. So what’s the right way to lose weight, lose body fat, and get in better shape?
Weight loss can be as simple or as complicated as you want to make it. I have seen a lot of my clients get completely overwhelmed with all of the options and different popular weight loss programs. Many of these fad diets and popular exercise programs are super effective, at least in the short term, but what are the simplest and most sustainable things that you can start using NOW for simple, sustainable, and effective weight loss.
1) Have a Protein Shake or Smoothie For Breakfast
Save time on your breakfast. There is no need to hassle with cooking an extravagant breakfast with bacon, eggs, sausage, toast, and oatmeal, especially when you are trying to rush out the door to work..
Save your super breakfast for the weekend and try this. Get yourself an affordable, good quality whey protein supplement (I like Body Fortress chocolate whey), and buy some berries or bananas. If you already have a blender you’re in good shape, but in case you need a great one and you’re on a budget, check out this portable blender which is a built in tumbler, that you can take with you on the go.
Here’s my simple weight loss smoothie recipe:
- ½-1 whole frozen banana or ½-1 cup of frozen blueberries
- 1 cup unsweetened almond milk
- 1 scoop of whey protein
- 1-2 TBSP of peanut butter or almond butter
- 1 cup of raw spinach (trust me, you won’t even taste it)
- Ice cubes to your desired consistency
Start having this for a quick, easy, and healthy breakfast.
2) Do 10-15 minutes of Exercise First Thing in the Morning
Before you get to your tasty smoothie, let’s throw in a little weekday warm-up for you. It seriously only takes about 10-15 minutes of exercise first thing in the morning to see noticeable weight loss and fat loss. Working out in the morning will give your resting metabolism a nice boost for the rest of the day, and get your endorphins pumping so that you are happier and more productive when you get to the office.
I always recommend starting simple and picking an activity that you like, if you can. If you are not a morning person, do something mindless like walking, jogging, cycling, rowing, or running. Strength training or resistance training from the comfort of your own home is preferable because that will help you build lean muscle tissue which will combat the fat.
Here’s a simple 10-15 minute bodyweight workout that you can use before work.
Set a timer for 10 or 15 minutes. Complete as many rounds of this circuit in that time…
Or you can check out my course Lose Belly Fat with the 15 Minute Morning Workout for more workouts.
If you want another simple and cost-effective home workout solution, I recommend getting a kettlebell. If you don’t want to deal with the pain of having a gym membership and fighting for machines and weights, kettlebells are the all-in-one home gym.
This simple kettlebell workout takes between 10-15 minutes, and only requires one movement, kettlebell swings.
Do 150 Kettlebell Swings.
Take as many sets as you need to complete this workout, and take as much time as you need to recover between sets.
When you can get the 150 swings in 1-3 sets, bump your total swings up to 200.
3) Use a Meditation App
This may sound a little out there for you, but mediation is one of the most rapidly going health and fitness trends right now, and for a good reason. Just 15-20 minutes of meditation every day can clear your mind, reduce your stress, increase your productivity, lower your blood pressure, and help you sleep better at night.
The best part about meditation, is that you can get started for free. There are so many awesome, free guided meditation apps that you can use reduce stress and become a more mindful and grateful person.
4) Use White Noise to Lull You to Sleep
The first pillar in health is sleep. Before food and even water, if you don’t have enough quality rest your life and your health is going to unravel.
If you have trouble shutting down at night or turning your brain off, relaxing white noise is a great way to put your mind at ease. I love the sound of a steady rain, and thankfully we’ve got some awesome technology that can simulate that.
Defonic is one of the best and most relaxing ambient noise generators that I have found online. There are tons of calming sounds that range in different types and intensities of rain, light breezes, streams, the ocean, or even just the sound of a fan. You can set it on a timer too!
5) Take a Water Bottle with You Everywhere
Staying hydrated is essential for fat loss and weight loss. You should try to drink at least 64 ounces of water per day, but the more you can drink the better. I like using a Nalgene 32 ounce bottle, and drink 2-4 full bottles per day.
If you don’t like or aren’t used to drinking water, there are a few simple things that you can do to make water more flavorful. Throw some orange, lime, or lemon slices into your water bottle with a ton of ice. You can also use strawberries and cucumber. Cold water tastes a lot better than room temperature, and with a little citrus it will taste even better.
6) Stop Cooking So Much
I would recommend buying and using a crockpot or slow cooker as often as possible. The thought of spending more time on cooking and preparing food is dreadful and really disincentivizing when you are thinking about losing weight. With crockpots, you set some great ingredients into the crockpot at night, on low for 8-12 hours, and wake up to a kitchen that smells incredible.
7) Choose to give up only one thing at a time
Remember that the more complicated that your weight loss plan of attack is, the harder it is going to be to stick to. If you are going to start removing unhealthy habits from your life, just take one thing at a time and focus on that for 1-3 or even 4 months to see what your results are like.
Think of one thing that you could give up or compromise on that would make a huge difference. Here are some common things that my clients try to cut or cut back on when they are focusing on weight loss:
- Fried and battered foods
Pick just one of your unhealthy vices, and focus on cutting back on it or completely cutting it out of your diet or routine. You will be shocked with the results that just one healthy habit will deliver.
Putting These Weight Loss Habits into Practice
These are all strategies that you can start implementing right now!
This post is all about simple, time-saving weight loss habits, but if this is all a little overwhelming to you, try this.
Select one of these habits to put into practice tomorrow. No excuses. Then take one of your unhealthy vices and put together either a limitation strategy or a way to cut it out of your diet completely. Try that for the next 60 days and see what your results are like.
SEE ALSO : THE 7 WORST ‘HEALTHY’ SNACKS FOR WEIGHT LOSS
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