How to lose weight in 4 easy steps without diet 5 Weight loss rule. For some, weight loss is effortless. They only add little vegetables, and in a moment, they are ready to run their chest upright tanned on the beach – in a mere swimsuit.
“I want to get a better bone.”
For some, losing weight is again a more difficult accomplishment than escaping from Alcatraz's top-level prison.
It may be that all the different models have already been tested, but the results just haven't come. The mere thought of running on the beach – chest upright – evokes feelings of shame.
If you belong to this group, I can tell you good news! You are in exactly the right article.
I have helped hundreds of business and director of customers to reduce their clothing size. There are a few universal laws for weight loss that follow a successful project.
So I help clients get their lives in shape.
Initially, I allow clients to book a 60-minute “breakthrough strategy session” from me. The strategy session isn't for everyone, so watch the video at the top for what I demand.
Most diets just don't work because their most significant goal is just to limit life. Diet feels like shit @ *% *, and life feels like “torture.”
Therefore, there are also better ways that I will talk about during this article.
In this article, I will go through these things:
Why don't diets work?
- 1 How to lose weight fast?
- 2 Why don't diets work?
- 3 Why does EVERY diet work in the short term?
- 4 Rule 1: Lose weight without losing weight
- 5 Rule 2: Prioritize vegetables and protein
- 6 Rule 3: Get to know carbohydrates and fats
- 7 So how many carbohydrates should be eaten?
- 8 How much fat do you need?
- 9 Rule 4: Training for results (strength and aerobic)
- 10 Rule 5: Strength training to solidify
- 11 How fast can you lose weight?
- 12 What kind of method do I recommend?
- 13 25 tips on how to speed up weight loss
- 13.1 1. Consider a low-carb or low-fat diet.
- 13.2 2. Consider fasting
- 13.3 3. Minimize liquid calories
- 13.4 4. Familiarize yourself with cooking oils, side dishes, and spices
- 13.5 5. Know what you are eating next
- 13.6 6. Avoid alcohol
- 13.7 7. Familiarize yourself with the restaurant menus before you leave
- 13.8 8. Eat the same foods over and over again
- 13.9 9. Learn to cook big cats food at once
- 13.10 10. Use a rule: not between the two
- 13.11 11. Ask the question, “what would my 8% fat friend do?”
- 13.12 12. Keep track of calories
- 13.13 13. Weigh dishes (if nothing works)
- 13.14 14. Eat slower
- 13.15 15. Use smaller plates and forks
- 13.16 16. Don't eat and do things at the same time
- 13.17 17. Seek professional help.
- 13.18 18. Do not nibble
- 13.19 19. Move more
- 13.20 20. Make micro-movements
- 13.21 21. Make movement fun.
- 13.22 22. Build yourself hell strong. Lift heavyweights
- 14 23. Hack your environment
- 15 How do I lose weight fast?
How to lose weight in 4 easy steps without diet 5 Weight loss rule
Rule 1: Lose weight without losing weight
Rule 2: Prioritize vegetables and protein
Rule 3: Know carbohydrates and fats
Rule 4: Training for results (strength and aerobic)
Rule 5: Strength training to solidify
How fast can you lose weight?
25 tips on how to speed up weight loss
How to lose weight fast?
Why don't diets work?
If you are reading this article, you are probably:
- Tried a diet before.
- You are currently on a diet.
- You've tried to lose weight.
We are continually looking for answers to different diets and the key to the “effortless” way to lose weight.
Popular diets currently include:
- Paleo diet
- Vegetarian diet
- Snatch fasting (I do this too. This is not a diet but a way of life.)
Terrible diets at the moment are:
- juice diet
- bag soup diets
- All one-sided diets
Some of these diets are undoubtedly effective, and some are healthier than others. However, the truth lies in these two things:
Truth 1: Almost every diet works in the short term.
Truth 2: Almost every diet fails in the long run.
Learn More About Keto diet Click Below
Why does EVERY diet work in the short term?
The same phenomenon occurs in every diet, namely calorie restriction, which leads to weight loss.
This link emphasizes that dose monitoring and calorie restriction are critical issues in weight management.
In a ketogenic diet, almost one part of the macronutrient is wholly eliminated (carbons).
The Paleo diet removes all vegetables, meats, fruits, and nuts.
Only vegetables and vegetables are eaten in a vegetarian diet.
Meat is eaten in the Carnivore diet. Delete everything else.
In a fast, one meal is skipped or not eaten for 16-24 hours.
I would say that 99.9% of all these diets for weight loss are inevitable in the SHORT TERM. Thus, with each of the above diets, you eat fewer CALORIES, which inevitably leads to weight loss.
The problem will come in the long run; namely, temporary changes will create quick results.
I have received hundreds of messages to my email ketogenic diet article that I wrote. Dozens of people have lost tens of weight and the best, even several tens of pounds with that diet. I am grateful for the article that has helped so many people feel better.
I also noticed on behalf of my profession that the results are probably temporary.
Often when a person goes “keto” now, even for 60 days, they lose weight and may feel healthier and more energetic. And this is cool! Right?
If they think about every moment during those 60 days of carbs and how many days are left that they get to eat normally… You know what's going to happen.
They will probably gain weight to the same values when they stop following the diet twice as fast as they dropped their weight.
This is why I hate the term: “diet.”
I also don't like the phrase, “I want to diet.”
For your diet and results to stay the same, you need to create something PERMANENT. One that will last for years.
Every person can achieve results in the short term with almost any diet. The only reason for that is that you eat significantly fewer calories than before.
In this article, I want to focus on the two most essential things in weight loss and weight loss, which are:
1. Persistence: No more JoJo weight loss and continuous roller coaster with weight.
2. For Pleasure: Food is not meant to make our lives unpleasant.
When you read “5 Rules for Weight Loss” earlier, I want to be honest. I think that you need to make changes where you stay at least a year.
If the change seems too dramatic -> reduce the goal.
This is how I help my coaching clients with SuperHuman coaching, during which there is one more change in life per week: Eat more protein, more vegetables, etc.…
In other words… We don't limit anything… And we don't think, “How many pounds can I drop per month?”. Thinking Model since the beginning of the training is that “what can I do today, so I am better next week and the year after?”
Learn More Click Below
Rule 1: Lose weight without losing weight
There is one universal rule for weight loss that goes like this:
Eat less than you consume.
Yes, there are four other rules in this article, but each of them is built around this rule.
Several studies show time and time again that we need to consume more than we eat in order not to gain weight.
Yes, science is excellent. And whoever belittles it does not understand the purpose of science.
Every day our body needs a certain amount of calories to perform normal vital functions such as heart and brain function, body movement, and other metabolic things.
This is called basal metabolism. You can calculate your energy consumption from this link.
- When you eat more calories than you consume, your body tends to store extra calories as fat in your body (weight gain).
- When you burn more calories than you eat, your body consumes energy stored in fat, causing you to lose weight.
To lose weight, we need to find the right ways to eat and work out.
Unfortunately, here are a few problems because we humans are perfect:
- Underestimate how much we eat
- We overestimate how many calories we burn.
Very often, we accidentally eat too many calories than we should and exercise less than we think… Then we wonder “why my metabolism doesn't work,” or I don't drop weight because I have “bad genetics.”
It's just because you get too many calories.
I repeat to my clients almost every day that the most important thing about losing weight is that you get fewer calories than you eat them.
The best way is to focus on the right foods:
Protein: meat and legumes
Fresh fruits and high fiber vegetables
Healthy carbohydrates: rice, quinoa
Healthy fats: omega3, almond, olive oil
Occasionally cheese and dairy products.
These foods are very often lower-calorie foods than highly processed and processed foods. These foods give you a full stomach, but they don't have too many calories.
Which again means we feel full, but we still get fewer calories.
If we pay attention to this consistently, we will lose weight.
This looks like 200 calories of sausage Kia.
It looks like 200 calories of little carrots.
Which one do you probably overeat by accident?
Here is the point of the whole thing. You probably eat more food in quantity, BUT you get fewer calories.
Scientist Reveals Real Cause of Weight Gain Learn More Click Below
Prioritize protein and vegetables on the plate: aim for the same with each meal, two fist vegetables and 1-2 palm protein on the plate.
Find out which one you eat more: fat or carbs? If you are losing weight, you often eat either one too much. Cut from what you eat more.
Exercise: Strength training is the most effective way to lose fat. Exercise 3x a week, mix aerobic exercise a few times a week, and exercise (walking, cycling) as much as possible.
Rule 2: Prioritize vegetables and protein
If you plan to lose weight at the moment, but for some reason, things haven't worked out yet, we need to build better foods. Foods that fill and energize us.
So how does it work?
1A: Prioritize protein first: Protein is our body's fuel for building muscle (of course, protein has other vital functions in the body). Protein brings in fewer calories than fats and makes you feel full.
How Much Protein Should You Eat? If you do not train, then 1g / kg body weight is enough, but if you qualify then, it would be good to get 2g / kg body weight.
Where do I get protein?
- Meat (beef, pork)
- Chicken (chicken, turkey, chicken, duck)
- Seafood (fish, salmon, perch, tuna, shrimp)
- Legumes (black beans, chickpeas)
Try to get a palm of protein with each meal.
When you take food to a plate, take protein:
- Men 1-2 servings (170-230g): two palms
- Women 1 serving (85-115g): 1 palm
1B: Fill the plate halfway with vegetables: Vegetables can help a project succeed or fail in weight loss.
Eating vegetables is the key to eating healthily.
The right side of vegetables is that they are very dense in nutrients but still have little calories. So this means you can eat many vegetables, but you probably won't get too many calories. (As you saw in the picture above, you notice that 200 kcal of small carrots is just an icy number of tiny carrots.)
There are two options for picking vegetables; you can either take two fists per plate according to the “fist-size” OR fill the container with half the vegetables.
Here is a shortlist of what vegetables are:
- Brussels sprouts
I am fair to 500 customers personally coached heard the phrase: “I do not like broccoli …. yet”.
I didn't like that either. I rarely ate vegetables. I only started eating vegetables, sometimes when I was 24? Currently, they play almost the entire role in the main meal.
At this point, I want to remind you that when we want to get results with our weight and look sportier… It is essential to focus on energy intake and getting fewer calories from food than you consume. This does not directly mean that the food should taste bad or that you should only come in a bad mood after eating by no means. Focus on foods that make us full and in a good mood.
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ALWAYS start filling the plate with protein and vegetables. This is followed by carbohydrates and fats .
Rule 3: Get to know carbohydrates and fats
At the moment, the plate's composition looks right because the container can still hold carbohydrates and fats.
I used to say that people may not realize how much calories they eat every day.
Due to incomprehension, people often eat too many carbohydrates and fats, which leads to obesity.
However, carbohydrates or fats should NOT be feared because they play an essential role, even though we eat them “less.”
1C: Focus on healthy carbs. Everyone probably loves carbs, and so do I. Often people eat this macronutrient too much – without realizing it.
Here are some examples of healthy carbohydrates:
- rice, brown or white.
- pulses, lentils
- sweet potatoes
- whole-grain bread
- whole-grain pasta
This list includes the RIGHT foods that are a little “processed” as possible and contain much fiber.
So how many carbohydrates should be eaten?
One serving of carbs is one palm cup (uncooked) or two palm cups (boiled)
1D: Fats are essential too.
Fat divides a lot of different opinions between “bad guy” and “superfood.” The truth is that fat is NOT evil or superfood.
Fat is part of a healthy diet.
When we eat it in the right amounts, it also helps us lose weight, but it sabotages the whole fuss if we eat it too much.
What are healthy fats :
- Omega -3
- Olive oil
- Almond butter
- Peanut butter
As well as saturated fats, IF consumed in moderation:
- Whole milk
- Coconut oil
- Fatty meats
How much fat do you need?
Put your thumb up and look at your thumb. That has the answer. You need one thumb of fat. The teaspoon is very often the size of a thumb. (I've seen thumbs-size tablespoon, too)
So if you prioritize proteins and vegetables and keep carbs and fats under control, the result is known.
You are losing weight.
“You've written before about a ketogenic diet where you don't eat carbs at all. Wouldn't that get results faster?”
It entirely depends on how your body regulates glucose or blood sugar.
Studies show that people who follow either a low-fat or low-carb diet will lose weight as long as they limit their calorie intake and follow the diet for at least a year.
So the answer to the question: “Which food strategy are you EASY to commit to for a year or more?”
If you think you can be on a ketogenic diet for a year or follow another low-carb diet for over a year – do it.
Here's a comprehensive article on ketogenic.
Otherwise, make small changes to your diet, and you will get results.
My advice is:
Make changes that are not too great for your current life.
Stick to the changes you make.
Don't think things in black and white “all or nothing” because that kind of thinking won't bring results in the long run.
Add vegetables and prioritize protein intake and keep portion sizes reasonable.
If you find a workable way to reduce your total calories without torturing yourself and still losing weight and keeping the weight off for the long run, too – you've probably found the same thing where my clients pay me hundreds of euros a month.
Rule 4: Training for results (strength and aerobic)
While exercise and workout are not essential for weight loss (nutrition has the most significant impact), I recommend a hand with a heart and a second hand with a Bible to TRAIN.
I put three different forms of exercise under this subheading.
Each of these has an important part to play:
- Nice bustle. This means any movement that causes blood to circulate in the blood vessels. (good)
2. Interval training: The heart rate zone is continually changing. For example: “sprint, walk, sprint, walk” (better)
3. Strength Training: Build Your Muscles (Best)
1. A friendly bustle is practically doing things
Any movement and exercise are very beneficial for weight loss. Bustling can remind you of what you are doing and can help you eat better.
Whatever ever you do, do not ever say: “jess, I was training hard … I've earned the pizza (beer, a coke).
2. HIIT burns more calories than steady aerobic exercise.
A 20-minute HIIT workout burns more calories than a 20-minute steady aerobic exercise.
Thus, both of these are ways to increase the calorie deficit in terms of weight loss. And hope that your body uses mostly fat stores for energy.
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I will repeat it if I have not yet said: When you eat less than consumption, your body uses its energy stores of fat and takes its energy from the muscles.
Yes, so you can lose fat and muscle at the same time as you lose weight.
Instead of just aiming for weight loss and hoping to get the extra fat mass to run away… You can maintain muscle (or even build more power) as you lose your weight.
Which takes us to the next point.
Rule 5: Strength training to solidify
Research after research always reveals the reasons why strength training combined with calorie restriction is beneficial.
When you eat, your body sorts your calorie consumption into three different categories. So it has to decide what to do with the calories consumed.
- Burn as fuel
- Build muscles
- Store as fat
Of course, it's not that black and white because your body consumes calories every day to keep your vital functions functioning. Energy keeps your heart, liver, brain, and other parts of your body functioning. It burns much of it just by keeping the lights on
Here are some examples I calculated as energy intake:
If you are 28 years old, 177cm tall, and weigh 80 pounds – your metabolism consumes 1777 calories for vital functions alone.
If, on the other hand, you are a woman of the same age, 165cm, and you weigh 56 pounds, then 1304 calories go to maintaining vital functions.
Forty-two years old, 85 pounds, and 182cm male – your metabolism consumes 1840 calories for vital functions.
When you start strength training, something magical starts to happen.
When you do a strength training workout, your muscles “break down” themselves during the exercise and build stronger oneself in 24-48 hours.
What happens in 24-48 hours? When you eat – your body directs as many calories as possible to rebuilding muscle.
This, in turn, means three different things:
- Building muscle, therefore, consumes calories
- The level of metabolism increases as your muscles grow
- You have to eat more calories to get the same number of calories
Thus, strength training increases the number of calories burned.
So your body no longer needs to store extra energy in “fat stores” but uses it to rebuild your body.
This is what is exciting!
- You will become stronger
- You like muscles
- You burn fat that you want to get rid of
- You lower your body fat percentage and still keep your muscles safe
You win every time.
Here's how to start strength training:
Do strength training three times a week to make you look better naked in the future. Maybe one day, you too will walk on the beach with your chest upright greasy?
Add other exercises and activities where you get movement to your breaks.
Want help getting started with strength training? Of course, you can always build your exercise program, or you can also work with me, and we will create a clear goal for you and create a plan that suits your lifestyle and everyday life.
How fast can you lose weight?
There are so many different factors in how fast you lose weight.
However, here are the most significant factors:
- How much do you need to lose weight? Someone who needs to drop 50 pounds can lose more weight than a person with 5 pounds extra.
- How many calories are you in minus? If you usually eat 3,000 calories a day and change your diet to 1,000 calories a day – you will lose weight fast (it makes no sense here), but at the same time, it will make you feel miserable, feel bad, and your self-discipline will be tight… better results.
- Are you testing the Paleo or Keto diet? As I said before, cutting carbs can give you the illusion that you have dropped a lot of weight in the first few days or weeks. What is causing this? Of course, the fluids fade from your body and make your body look “tighter.” Carbohydrate cutting also makes you feel miserable during the first few days.
What kind of method do I recommend?
Weight Loss Expectations for the First Week: Depending on how little or you are eating poorly now… If you switch from unhealthy foods to protein and vegetables – this will drop your calorie intake significantly. This, in turn, leads to a weight loss of up to 2.5-5 pounds during the first week.
This is if someone keeps motivation high, but I want to point out that this type of weight loss is not typical from week to week.
I've seen hundreds of times when customers will drop to 2.5 -5 pounds during the first week, but the biggest reason painonpudotukselle is that it is removed from the body of excess fluid and fat -vähän-.
Expectations for the first month to lose weight: Depending on how strict a diet you practice – you will probably drop 1% of your body fat. In kilograms, this means 1-3 pounds per week. Again, this pace depends entirely on how much you need to lose weight.
I have seen several times when the customer may have to drop 10 pounds in the first month, due in the first week of any changes. (They have also had a lot of weight to drop from) After this weight loss, the drop has been more even.
There is nothing wrong with losing weight if you do it in a healthy and SUSTAINABLE way – such as following the guidelines and strategies in this article.
Fast weight loss does not guarantee long-term success. Permanent change creates a sensation.
I've seen dozens of times when a person has decided to lose weight SELF – without professional help … Every time deducted from the 1000-1500 calories at once, which is why the person is:
Learn more custom keto diet click below
- And tired almost all the time.
For this reason, most will stop the journey in a week or two because SELF-DISCIPLINE can no longer accommodate any temptations.
Self-discipline is similar to a car's starter motor. It does start a vehicle, but can you drive on the highway with just a starter motor? Of course not…
Everyone would get better results by reducing 200 calories a day and sticking to it for 4-6 weeks.
We want lasting results and change.
We want to keep getting results and progress, so it doesn't matter how much you lose in the first week or month.
It matters how much you have dropped during the year or how you feel after the year “after weight loss.” Are you more energetic and lighter? Or are you angrier and fatter than before?
I often tell my clients that weight loss is a journey and a change of identity, which means you have to think of it as a permanent thing – and not just as a temporary change in diet.
Focus on building habits and strengthening the environment. Focus on the changes you can make daily.
Over time, your weight will decrease sustainably and healthily.
25 tips on how to speed up weight loss
I gave the above five rules that provide the best possible tools for succeeding in weight loss and making a lasting lifestyle change in diet.
Making too many changes at once is a sure way to SLOW weight loss. Instead, choose 1-2 smaller changes to let you know you win.
Here are 25 tips on how to speed up your weight loss
1. Consider a low-carb or low-fat diet.
Studies show that both diets lead to weight loss IF you can stick to them.
Many people tend to look for quick fixes that help them get “quick results.” Immediate results also bring “quick fast” fatback.
2. Consider fasting
Fasting helps control calorie intake. It narrows the eating window. Snippet affects men and women differently, so I recommend reading more on the subject.
Read more about snippet fasting in this guide!
I have had intermittent fasting since 2017.
3. Minimize liquid calories
High-calorie drinks are likely to sabotage any weight loss effort. If you compare Pepsi and orange juice sugars, they both have almost the same amounts of sugar.
Replace liquid calories with water, coffee, or tea.
4. Familiarize yourself with cooking oils, side dishes, and spices
If you eat marinated chickens and vegetables, it doesn't directly mean you can lose your weight.
If you throw mayonnaise, olive oil, or some other side dish on a plate, you might get 1,000 extra calories from that just…
So keep an eye on the amount of fat, spices, and side dishes when you cook.
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5. Know what you are eating next
Most of the success stories of customers come from the fact that they plan their meals.
It is a pre-determined decision that removes all emotions and current “desires.” That's when you make less bad decisions for temporary grief, feeling, or hunger.
So I tell my customers that you can eat pizza and burgers WHEN they are designed. Once you've planned all your meals, you can eat “unhealthy” foods now and then. It doesn't hurt, but there has to be a plan for that too.
6. Avoid alcohol
Yes, you can still drink alcohol and lose weight. You need to consider the calories you get from alcohol.
If you choose bad foods drunk, you will have a hard time losing weight. If you want to drink alcohol, choose between low-calorie beer, whiskey, or vodka.
Restaurants are known to offer a variety of dishes that can contain hundreds and hundreds of hidden calories.
Do yourself a favor and familiarize yourself with the menu before going to a restaurant and choose in advance what you eat.
8. Eat the same foods over and over again
My coaching clients, who have the best results of all, eat 5-6 different meals over and over again.
Once you've learned the portion sizes and calories for your favorite foods, you're much more likely to eat within your daily goal.
9. Learn to cook big cats food at once
If you can prepare FULL weeks of food for the weekend – you're sure to be successful.
Namely, there is the easiest, most relaxed, friendly, and least stressful, and most straightforward way to heat food and eat it. It's easier than getting “fast food.”
10. Use a rule: not between the two
If you eat one unhealthy meal, the next meal should be healthy.
One bad meal will not ruin your day. If now, for some reason, you eat an unhealthy lunch, eat your next meal healthy and return to the path.
11. Ask the question, “what would my 8% fat friend do?”
If you're not sure what you should eat, ask the question, “what would a top athlete or my 8% fat friend eat?”
When you think about it, you're probably choosing a better food option.
12. Keep track of calories
If for some reason, you haven't lost weight yet, the reason is that you accidentally eat more calories than you realize. Use the app or spreadsheet to keep track of your food for a week.
I bet your food intake is 20-40% higher than you had even thought. This is how you understand how many calories you get per day.
13. Weigh dishes (if nothing works)
Weight still does not drop? It is time to correct the dose sizes.
Get a cheap kitchen scale and weigh your food for 2-3 days while keeping track of how many calories you get from the food.
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14. Eat slower
The purpose of this is to become aware of what you are eating. Focus on chewing.
Studies had shown that when healthy women ate slowly, they ate less. ( 11 )
15. Use smaller plates and forks
Larger plates and utensils = we eat more.
Smaller plates and utensils = we eat less.
Buy smaller plates and use them.
16. Don't eat and do things at the same time
We eat more food if we do something at the same time while eating. (Often we may browse the phone or watch TV, etc.)
Why not just eat? You would enjoy every bite; you would taste the food. You would make it an experience. That way, you eat less.
In the study, children watched TV while eating and were at a higher risk of becoming overweight than children who did not watch TV while eating. ( 12 )
17. Seek professional help.
If you have an emotional relationship with food, consider talking about it with your doctor or therapist.
I believe that mental health plays a vital role in weight loss, and I always take that into account in my coaching.
You don't have to travel on your trip alone.
18. Do not nibble
Each calorie is counted. Instead of snacks, why not regularly eat three bigger meals that you like?
As I have said in many articles such as this beginner's guide on a perfect piece of fasting, that it does not matter when you eat, but how much you eat.
19. Move more
Move more. Move the car to the farthest parking lot and walk to the shop. Use the stairs. Just the same thing you do as long as you move more. Even clean your cabin every day.
You can get an affordable activity meter to see how much you walk during the day. Try to get more steps than usual. Aim for 10,000 steps.
20. Make micro-movements
Everything counts. Touch your toes at regular intervals, swing your peba, turn in place, do a “mini squat”… Such small movements can lead to extra consumption of up to 350 calories daily.
21. Make movement fun.
Dance, yoga, Practice boxing with the kids, climb, hike, play badminton, attend group exercise classes, practice obedience with your dog. Do something. Move. Everything counts.
Make movement fun.
22. Build yourself hell strong. Lift heavyweights
Strength training helps you build muscle while losing fat. After each heavy strength training workout, the body strives to recover to the best of its ability from heavy exercise and, therefore, uses many calories to repair micro-damage to the body.
When you have muscle, you burn more calories every day. This will allow you to lose weight and gain muscle at the same time.
23. Hack your environment
We are in our environment always, and it affects what we do. Of course. I recommend customizing the environment to serve you to the best of your ability.
I have written this a comprehensive article that you can read here.
If there are treats in your home and you're determined to make a lasting change – you'll probably eat as soon as self-discipline gives up. So no longer believe in self-discipline but shape your environment to one that serves your growth. Reduce the “steps” of making healthy food and increase the “steps” of making junk food.
Throw or give away “junk food,” so you don't have to struggle with self-discipline. Put a bowl on your sink with healthy vegetables/fruits/berries. To the brain, this is the message: “eat vegetables.”
24. Surround yourself with people who are in better shape than you are
We are the average of the sum of the five closest people we are most in touch with.
Join a gym where you work out hard. (Don't believe your thoughts; you'll be greeted there with open arms.) Join a running club. Eat lunch with the toughest in your workplace.
We subconsciously accept the traits of the people around us, so use them to your advantage. This is OK.
25. Forgive yourself.
For our part, we are all deficient in some way. Who cares that you ate pas *! ‘S meal or meal on the weekend like a teenage boy on a moped?
Don't whip yourself.
That won't ruin your month or that week. The next decision is always the most important. Get back on track. Remember the rule: “not for two days in a row.”
I know you have a lot to embrace, so don't hit yourself anymore.
If you want help implementing these techniques, watch this video.
So no more dieting or losing weight, so you only get temporary results.
Permanent changes create lasting results.
For the most part, I coach entrepreneurs, coaches, and leaders to better force. Suppose you experience belonging to any of the above categories. Book a phone meeting with me if you want to get into a hard bone!
How do I lose weight fast?
“JONAS, TELL ME DIRECTLY: HOW DO I LOSE MY WEIGHT QUICKLY ?!”
Thanks, but you don't have to yell at me about that. I was coming to that, yes.
What to do if you want to lose weight but also don't want to hate doing it throughout your project:
- Focus on the contents of the dinner plate
- Cut out all snacks between meals.
- Focus on making better meals.
- Switch from calorie drinks to 0-calorie drinks.
- Learn to cook vegetables and prioritize protein intake.
- Strength training 3x / week – You can build a program for yourself with the help of this article.
- Move as much as you can.
- If the weight does not drop, start counting calories and measure the food for a while.
I will give one last but most important piece of advice.
If you can change ONLY ONE thing and stay on it for years – celebrate your victory! It is much better than changing ten things and giving them up in 1-2 months.
I understand that I gave a lot of information in the article, hoping you can put things into practice. These instructions will CHANGE the direction of your life.
If you're just trying to start creating healthy habits and you're on your way to sustainable weight loss, here's how:
Make one change per week.
Change ONE meal/drink a week for the better. Make such a small change that it is possible to maintain it over a long period.
Comment below that ONE thing on your trip has brought the most outstanding results?
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Thanks a lot.