Written by Millionaire’s Digest Team Member: Doland Ruiz
Founder & Owner of: 10in30 Fitness
Millionaire’s Digest Team, Contributor and Health & Fitness Writer
Hello, I am “Bum,” a health and fitness fan and certified trainer. Would you like to get beach ready for summer? Then check out these three simple things you need to do to lose weight.
You can spend hours out of your valuable day jogging around the neighborhood and sacrifice your lunch by eating foods you don’t really like and don’t fill you up and you still might not be losing weight. But is that working?
If you’ve read even one page of 10in30.com you’d know that we don’t even like to use the term “lose weight.” It’s great for marketing purposes since that’s what people search for but you’d know that we really mean to lose excess fat.
The aforementioned boring and unsexy tasks like slowly and mind-numbingly jogging for hours around the block (or even worse—on a treadmill) combined with eating things like salads and veggies instead of protein rich, satisfying foods are not good ways of losing fat. Eating very little calories by eating only vegetables is telling your body to hang on to fat because it isn’t getting fed enough. And since it also isn’t receiving enough protein, the body is adjusting itself to survive by getting rid of useless muscle. “Useless muscle”—funny, eh? It’s an oxymoron, isn’t it? In this case, it is useless because you don’t need much muscle to jog since you aren’t extruding much force.
Then, what are the 3 things one must do to lose weight… I mean—fat?
- Eat a little less than you need. Huh? Wait, this isn’t as obvious as you might think. The key word is “a little.” Many people make the mistake of eating a lot less than they need. I especially see women eating very little per meal and skipping breakfast altogether. This, on top of burning lots of calories jogging or doing the elliptical! Not good! It goes back to the concept of your body hanging on to fat (starvation mode) so that it can survive. What you want to do is eat a little less, stick with it for a week, see how you are doing, then adjust the next week. I’ve seen many people post their status, saying how they are amazed that as soon as they raised their calories, the fat started melting off! How can that be?? Well, the body is always adjusting itself so if you are feeding it enough calories, it will begin to get rid of excess fat since it no longer is in starvation mode and no longer placing itself in fat-storing mode to survive said starvation!
- Lift weights. Heavy weights. It doesn’t matter if you are a woman or a man. Lifting weights will tell you, ever-adjusting body to hang on to muscle and get rid of fat instead! Why would it be getting rid of anything in the first place? See number one; that’s right, you are eating a little less, remember? Lifting heavy weights is the key to getting a “toned,” firm, and lean body. Ever see the memes that read “Strong is the new skinny” and show sexy women? Yeah. Mm hmm. Yep.
- Eat enough protein. This is different from number one, but related. You are going to be eating a little less, but that amount has to include a good amount of protein or your body isn’t going to have anything to make those muscles firm with. How much are we talking? Aim to get 20-30 grams of protein with every meal. You get a salad with chicken; check the nutritional info to see how much protein you’re getting for that chicken breast. Not quite 20g? Add something to it! Then do the same for lunch, then dinner. The minimum you should get per day is 8 grams for every pound that you weigh. Be strict with this! And if you are vegetarian, there are plenty of sources for you to get your protein. Quinoa is a fantastic, complete protein just like meat and there are lots of protein-rich foods like beans, legumes, and my fav-lentils!
Of course, there are many other factors that will determine how much if any fat you lose. But do these three measly little things and like magic, you will see results! Stick with it as if your income depended on it! Pretend you got a role to play a lead character in a movie and it required you to be a certain weight by a certain date or you don’t get the part. There are millions of dollars on the line! You gonna drop the ball and give the part to someone else? Hell no, you aren’t! You’re going to do this!
Leave me comments, questions, accolades, status checks, your first born, or anything of value in the comments below!
Article Credits: Doland Ruiz
Millionaire’s Digest Team, Contributor