20 MOST EFFECTIVE WAYS TO LOSE WEIGHT AND INCHES

 

1. Get an adequate amount of sleep

(6-8 HOURS IS A GOOD RANGE TO SHOOT FOR)

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2. Reduce Caloric Intake

(REDUCE DAILY INTAKE BY 300-500 CALORIES FROM THE AMOUNT NEEDED TO MAINTAIN BODY WEIGHT)

 

3. Increase Water Intake

(HALF OF YOUR BODY WEIGHT IN FL OZ)

 

4. Eat green leafy veggies each meal

 

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5. Reduce Rest time during Exercise 

(INSTEAD OF RESTING FOR 60 SECONDS BETWEEN EXERCISE, REDUCE REST TIME TO 15-30 SECONDS)

 

6. Increase Frequency of exercise Weekly

(IF YOU'RE TRAINING 2 DAYS PER WEEK, TRAIN 3 DAYS)

 

7. Eat your complex carbs during breakfast and or before exercise

 

8. Increase physical activity ex) walking the dog or stairs vs. elevator

(KEEP YOUR BODY ACTIVE. THE MORE ACTIVE YOU ARE THE MORE CALORIES YOU BURN)

 

9. Reduce sugar intake

 

10. Reduce Alcohol Intake

 

11. Portion control each meal

 

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12. Instead of a REWARD DAY have a REWARD MEAL one time per week

(TRY NOT TO GET TO FAR OFF TRACK. HAVE A REWARD MEAL. NOT A REWARD DAY)

13. Set short and long term measurable goals

 

14. Do HIIT or CIRCUIT TRAINING 3 times a week

(TRAIN 3 DAYS A WEEK - FULL BODY EACH WORKOUT)

 

15. Meal prep

(STAY PREPARED. THE NEW FAST FOOD IS MEAL PREP)

 

16. Keep track of your macros

(UNDERSTAND HOW MUCH PROTEIN, FATS, AND CARBS YOU NEED ON A DAILY BASES)

 

17. Track your meals ex) MyFitnessPal

(UNDERSTAND HOW MUCH YOU'RE EATING EACH MEAL AND KEEP TRACK)

18. Challenge yourself

(EXAMPLE)  IF THE ELLIPTICAL IS NOT CHALLENGING FOR YOU, TRY THE STAIR-MASTER)

 

19. Go for the unsweetened ( ex. Almond milk, coffee, tea)

(IF YOU NEED SOME FLAVOR, GO FOR STEVIA)

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20. Eat Whole Foods ( stay away from processed foods as much as possible)

 

 

 

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