10 Weight Loss Tips

If you want to lose some weight, or more importantly, lose some fat…I have some basic tips for you below. If you’ve found yourself a few pounds heavier than you had planned, don’t fret. Studies show, the majority of the population is fat. I was once fat, and I’ve trained plenty of fat clients that have shed some serious pounds. Forget your genetics, your schedule, and everything else you’ve heard in the past…it is doable!

Above any tips I can give, you have to realize and remember: Losing weight long-term is a lifestyle change.  Once you understand this, you can begin your journey into fitness.

Start with these 10 tips below:

1. IMMEDIATELY cut out all soda, junk foods, including; cookies, chips, candy, ice cream, donuts, cakes, etc….

This is VERY important.  Put it this way, if you cannot give up these ‘cheats’ for the most part…you WILL NOT lose weight.  There is no secret workout programs, or pills available that will allow you to eat this crap and actually lose real fat.  Sorry, it must go.

2.  Water, coffee, and tea.

Those 3 choices is all you should be drinking.  When I say coffee, I mean good ol’ regular coffee.  This doesn’t include any type of lattes, blended coffees that look like caffeinated ice cream shakes, either.  Green tea is another great option.  Once again, green team without a ton of sugar.  Above all, you should be drinking a ton of water.  Regardless of what your goals are, water will always be a crucial part of your diet.  You’ve all probably heard this one before, but I will repeat it again: Drink half your body weight in ounces.  Example: 200lb person should be drinking at least 100 oz of water per day.

3.  Limit your ‘high-carb’ foods to post workout times only.

This includes all breads, potatoes, grains, fruits, and plenty of other items you were told that had health benefits.  I am not anti-carb, but there is a time to eat them…and, a time to avoid them.  For the most part, you need to limit these types of carbs if your goal is to lose fat.  Only eat these early in the morning, or within an hour after your workout is done.

4.  Eat more earlier in the day, scale it back towards bed time.

If you’re like most people, you probably grab a quick breakfast, have lunch somewhere, then head home after work for a huge dinner.  This MUST be reversed.  Your biggest meal of the day should come after your workout, or breakfast.  If you must workout within 3 or 4 hours of bedtime, eat a bigger breakfast.  You do not want to consume a huge meal for dinner, then hit the sack and let it all convert into fat as you sleep.

There is an old saying: Breakfast like a king, lunch like a prince, and dinner like a pauper.

5.  Change your workout routines every 6-8 weeks.

If you started off by walking, you’re going to need to increase the distance or pace, after a few weeks.  If you’ve been doing jogging, try sprints.  If you’ve just done cardio, add some resistance training to your program.  The first step is to get off your ass and get active, then gradually increase the activity levels over time.  These are basic tips, so I won’t get too detailed on workout routines or programs…but, you must understand that your body will adjust to everything yiu throw at it…so change it up from time to time.

6.  Sleep more, stress less.

This is one most people overlook.  Cortisol is a hormone that loves to store belly fat.  It occurs when we stress out, and don’t get enough sleep.  In today’s high stressed society, it’s no wonder why so many Americans are fat.  I can’t tell you how, it’s your life…your issues, fix them.  But, if you’re going to stay up late and not get enough sleep, and let everything from the economy to your kids stress you out, the weight loss will come very slow.

Suggestions: set a bedtime, pray, meditate, or just take 10-20 minutes per day for your own ‘quiet time’ and de-stress.

7.  Keep a food journal.

Studies done have shown that people who actually write down, and track what they eat while on a diet, are about 4x more likely to succeed than those who do not.  You should be tracking your weigh in, what you ate, what time you ate it, and how it made you feel.  Don’t cheat, and don’t put it off until the end of the day.  A simple pocket sized notepad works just fine.  Also, with all these new phones and gadgets available that most people have…there is NO EXCUSE as to why you can’t make this happen.

It’s pretty simple: If you have to write it down, you’ll think twice about eating it.

8.  STOP eating out so much.

I don’t care if you just had the chicken salad, or the turkey burger, or whatever else is on the ‘healthy’ part of the menu.  If you’re in California, you can see the calories in plain sight.  The food establishment you are visiting has one goal: keep you satisfied, so you’ll want to visit again.  They don’t give a shit about your weight loss goals.  The majority of your meals should come from your own kitchen.

9.  Only eat when you’re hungry.

Most people will disagree, and you’ll hear the “eat 6 small meals” per day type of suggestion.  Personally, I don’t agree with this at all.  Your food needs time to digest, and every time you eat anything your blood sugar is going to rise, then crash…and this repeated cycle is what creates weight gain.  If you’re eating properly for your body type, you should be able to go 4-6 hours in between meals.  Sounds crazy, huh?

I say eat when you’re hungry, and don’t be snacking all the damn time.

10.  When it’s time to cheat, just cheat.

Don’t be the type that says, just one bite of this, or a piece of that…  Keep your goals in mind and follow the plan.  Of course you need to splurge once in a while, just do it.  Save one day for your cheats, and have at it.  Chances are, you’ll feel like crap the next day and the cheat days will become less and less.  Picking, snacking, and just having one bite of this or that all day will add up pretty rapidly.

Well, there you have it.  10 BASIC tips to get you started.  There is much more that comes into play, genetics, hormones, and everyone is different.  Certain foods will work for some, and will be horrible for others.  Food sensitivities also play a huge role.  This is a lifelong journey, and you won’t get all the info you need in a single page of tips.  I suggest you put your study hats on and get ready for an awesome journey to your new, fit, happy self.

Below, you’ll find a couple of links from www.JabMax.com <–visit and subscribe for frequent updates and tips.

Weight Loss Food Tips by Mike McNeil <– Click

Mental & Diet Tips for Fat Loss by Mike McNeil <– Click

Ready for the next step??

If so, check out the link below.  This is a program I did online.  Vic did a 31 day challenge contest, and I won!  I busted my ass for 31 days and lost over 14lbs of fat. No lie!  You’ll see my picture on his main page. I know it works.  Check it out when you have time.