All the best professional body-shapers have one thing in common. They look beyond the latest fads and hype for their method of weight loss and fat burning. Whether they are physique stage-competitors or actors preparing for a role, they all use a proven method that they can count on time and again to give them the results they need with complete certainty. They create a caloric deficit while maintaining proper macronutrient intake.
For the rest of us non-stage performers, this is still the most effective method for losing weight and cutting fat, however, it’s not the easiest. For the grand majority of us, a much easier approach may include any or all these 10 simple life changes.
1. Cut down the alcohol:
There are no physiological health benefits from the chemical, alcohol (ethanol). Even though some alcoholic beverages may contain nutritious compounds, the alcohol itself will always remain poisonous and toxic to the physical body. I know, no one wants to hear this, but it’s true, and it’s very powerful info when used to your advantage. Alcohol can also have some very sneaky calories that can stack up fast, it ruins sleep quality, and increases hunger.
2. Stop drinking calories:
Again, very sneaky calories are found in sweet drinks. Try swapping them out for real fruits with fiber or flavored beverages, until cravings subside.
3. Eat more vegetables:
Compared to processed and high starch foods, vegetables usually have more nutrition, more fiber, more water, and wayyy less calories. Feeling ‘full’ doesn’t always mean you’ve overeaten.
4. Learn to be okay with hunger:
Hunger pangs do not mean your body is dying. They mean your body is eating its fat cells. This is a good thing. Nom nom nom.
5. Quit snacking:
You don’t need to snack. Your body and its hunger will adjust if you stick to regular mealtimes for a week. The snacking habit is unnecessary and falsely conditioned upon us by slick marketing and cheap and convenient access to food.
6. Manage your food environment:
Set yourself up for success by removing tempting foods from your home or workplace that are high in calories or tough to control their portions. The goal here is to rely on your willpower as little as possible.
7. Eat slowly:
Chew your food as much as it takes to liquefy it. Try counting your chews if possible and remember that it takes your brain about 20 minutes to send out the ‘full’ signal.
8. Stop letting restaurants dictate your calories:
Choose your foods carefully and ask nicely for any changes you may need. Remember that the chef’s job is to make the food as delicious as possible, and they don’t care what diet you’re on.
9. Eat at home more often:
Learn to cook. Start simple and work from there. Start with lean protein first, then add fruit and vegetables. Try to rely on protein and fat to feel full, instead of starches.
10. Avoid the all-or-nothing mentality:
If you screw up with your food choices, own it, forgive yourself, then move on to the next meal (or skip one). Don’t let small mistakes become false reasons for allowing your efforts to go off the rails. If you can eat just one meal ‘correctly’ you can eat a million of them correctly. You can (and will) mess up, and that’s okay… as long as you dust yourself off and try again.
This was my rendition of Andy Morgan’s guide What To Do Before You Start Counting Calories And Macros. If you’re a do-it-yourselfer, please check out his website as his content is amazing!
If you have questions or would like to take your weight loss and fat burning to the next level, please don’t hesitate to reach out! 😊
