6 years ago, I made a decision.  

I decided to finally give myself and my health the priority it deserved.  That decision was losing weight.  

After only 7 months, I had lost 65 lbs.  And 12 months later, I went on to set a world record by achieving my Pro Card In The International Federation Of Bodybuilding (IFBB), faster than it had ever been done before.  Not only that, but I was able to keep it off for over 6 years!

So, if you want to know to know how to lose weight, you’ve come to the right place.  I can tell you everything from what you should be eating and when; to what kind of workout you should be doing and how often.  Also, I can tell you what type of goals you should aim for; what you should hang on your wall and what you should tell yourself every day.  

I will tell you everything you need to know about losing weight in this very complete, yet comprehensive guide.  

However, before I do, I need to tell you a secret:  DON’T try to lose weight fast.  That’s right!  You should NOT have a timeline when you are trying to lose weight.  We all have different body types, and we all lose weight differently.  If you try to lose a certain amount of weight in a certain amount of time, you will find yourself disappointed.  

No one promised me I would lose 65 lbs in 7 months.  

The only reason I was able to lose weight fast, is because I made up my mind and I was devoted to the steps listed below.  Never once was I trying to achieve a certain goal by a certain time.  So my first advise would actually be to NOT try to lose weight fast, but just try to lose weight at the speed your body will allow.  

The flip side of this is while you are losing weight, you will also get healthier, feel amazing, learn to love yourself and keep the weight off!   

Okay, are you ready?  This is literally ALL the steps that I took along my journey to lose weight fast and keep it off!  These steps are all proven effective ways to lose weight.  By going through this guide, you will be surprised to learn that losing weight is NOT about one single thing.  It is about implementing a series of different things.  

Lucky for you, I laid it all out here.  I seriously wish I had this guide when I first started to lose weight.  

Chapter 1: NUTRITION

Don’t Diet

If you are anything like me, you have tried ALL of the diets, weight loss pills or fads out there, in an attempt to lose weight.  Don’t feel bad.  I literally know thousands of women just like you and I who did.  

The problem is, we all come to the same conclusion: None of them work!  Although some of them are better than others, they all have one thing in common.  They are not built to last, so they leave you very disappointed.  Sometimes they even end up making you gain more weight than you had at the beginning of your journey!

Why is that?  –For many reasons.

The first reason is they typically ask you to cut back on calories; or cut back on some crucial nutrient that your body needs, like carbs for example.  Sure, you might lose weight at the beginning, but the problem with those diets is your body is going to end up lacking those things that you are cutting back and you will start to feel like crap.  Trust me, I’ve been there.  

I remember when I cut back on carbs for over 25 weeks and I could no longer remember my own address.  My brain was foggy all of the time; I had constant headaches, I was always sick and I had no energy.  I even felt depressed.  

So then what happens?  Our body can’t take it anymore, and we start eating carbs again so our body will operate correctly. And then it causes us to gain all the weight back (plus some), because our body has been so deprived of those important nutrients that it stores it all as fat in order to protect itself from the next time we do something crazy!

The second thing they typically do is make you do drastic lifestyle changes, like eat 3 grapefruits in the morning, when you’ve been eating eggs and bread for breakfast your whole life.

 Or asking you to stop doing something you love like going to the restaurant or eating chocolate for the rest of your life!

They can even ask you to eat an apple at precisely 7 AM, a chicken breast at 8:30 AM, then a cup of broccoli at 10 AM, followed by 8 raw almonds at 11 AM –Something you could never possibly sustain for the rest of your life.

The third thing is that typically those diets are fads that claim you will lose a certain amount of of weight in a certain amount of time, by taking a certain product that only they sell — all so they can make money.  

So my #1 advice is don’t diet.  So, what can you do then?  Keep reading and you will discover exactly what you should eat and at approximately what time, so it is effective in helping you lose weight, but also very simple so you can sustain it.  

What You Should Eat

Let me tell you another secret: Losing weight fast in a healthy and sustainable way is all about balance.  It is not about going to an extreme, like most diets tell you to.

What you should focus on eliminating, gradually, is processed food that is packed with refined sugars, salt, chemicals, fatty dairy and simple carbs –A.K.A. Junk Food — and replace those with complex carbs, lots of greens and veggies, lean proteins and good fats.

Now, I’m going to give you a list of my favorite lean proteins, healthy fats, and complex carbs.

LEAN PROTEINS
Egg Whites
Grass-Fed Whey Protein (in a shake form)
Boneless Skinless Chicken Breast
Ground Turkey
Tilapia
Salmon
Halibut
Sea Bass
Tuna
Venison
Cod
Turkey Breast
All of those are great sources of lean protein.

 

HEALTHY FATS
Avocados
Almonds
Almond butter (all of your nut butters fall in this category)
Cashews
Pecans
Walnuts
Pistachios
Fish (some fish fall in this category, because they contain a lot of omegas, like salmon, tuna, and tilapia)
Eggs, also a good source of healthy fats
Coconut and Coconut Oil
Extra Virgin Olive Oil
All of those are great examples of healthy fats

 

COMPLEX CARBS
Veggies, veggies, veggies (all of them, especially greens!)
Fruits
Potatoes
Beans
Sprouted breads (Ex: Ezekiel)
Brown Rice
Quinoa
Oatmeal


This is a long list of food, but you can get started like I did, by simply replacing what you eat now, with two-three items at a time.  Ex: instead of eating your fried chicken with french fries or corn bread, eat it with a mix of greens and quinoa; or instead of eating pizza or pasta, try a nice piece of fish with a side of sweet potato.  

It does not matter which one you pick.  All you have to do is pick one, two or three items at a time and experiment.  Find out which ones you like!

Build each of your meals with these portions:  the biggest portion should be your green veggies, then the second biggest portion should be a lean protein, then your third portion should be your complex carbs, and then your smallest, is your healthy fat.

The beauty of eating these food, is that you don’t have to count your calories!  That’s right.  Because you are eating a balance of nutritional foods, you can eat until you feel satisfied and don’t have to worry about gaining weight.  Your body will be so full of healthy nutrients that you won’t feel like overeating and your body won’t have to store anything,

Here is why those items are important:

Lean proteins are the building blocks of your body. They help your body repair itself and they help to build muscle and  grow your body stronger.

Healthy fats are your body’s mood and energy source.  If you want to have more energy, you need to make sure that you’re eating your healthy fats.

Complex carbs are your body’s fuel.  This is what your body uses to operate.  It pulls the carbs that you eat, and it transforms it as fuel.

So when should you eat what?

The only food in that list that is time sensitive is your complex carbs.  

Morning, mid-day, and before & after your workout — are the times of day when you want to have your higher carb meals, so your body can use it as fuel.

Later in the evening however, you don’t want to have high carb meals, because your body is going to be busy digesting it while you’re sleeping.  This will lead to you not getting a good night sleep.  So, for that reason, try to avoid rice, sweet potatoes, wheat pastas, or things like that late at night.  

How to cut back on junk food?  

First, make sure you don’t keep junk food in your house.

That means slowly throwing away what is in your house right now, and then making sure it does not get back in.  

Second, attack your cravings intelligently.  Keep reading to find out how…

Cheat

You don’t have to give up the food that you love.  I still eat pizza and ice cream every week and I am able to keep my weight off.  This is how:

I eat one cheat meal per week.

That’s right, ONE cheat meal.  NOT one cheat day, or cheat weekend.  One cheat meal every week.  This means, once per week, you should be allowed to choose any entree followed by any dessert, and eat it in one sitting.  

Keep in mind, this should only be done if you are able to stay focused and eat healthy the rest of the week.  

Why one cheat meal a week is important?

Because it will help you have control over your cravings.  Knowing you are allowed to go all out once in your week will  help you stay on track and eat healthy the rest of the week.  

Another reason you should eat one cheat meal per week is to kick your metabolism into high gear.  After eating healthy all week, your body doesn’t have to work as hard to burn your food off.  So, your metabolism gets a bit slow and lazy.

But, when you have this cheat meal once a week, your body has to wake up,  ramp up its metabolism, and kick start your digestive system to burn it off.  This alternation between a fast and slow metabolism every week prevents your body from hitting a plateau.

Now, what if you have your cheat meal once per week, but you still get major cravings during the rest of the week?  

There is actually another way to cheat if you absolutely can’t wait for your cheat meal.  All you have to do is swap your favorite junk foods for healthy alternatives!

Here are a few examples,

  • Swap Real Ice Cream with Halo Top Vanilla Bean Ice Cream
  • Real Brownies with a Brownie Oh yeah One bar
  • Swap a chocolate chip muffin with a Chocolate Chip Protein Mighty Muffin
  • A bag of chips with any flavored Quest Protein Chips

Meal Planning

We can’t be successful at losing weight or improving our nutrition, if we are not conscious about what we are eating.  That is one reason why meal planning is important and will help you lose weight faster.

The second reason why meal planning is really important, is convenience.  If you plan your meals in advance, you will not have to stop several times a day to make a meal.

It is important to plan meals in containers or bags or whatever you prefer, for convenience.  This convenience of having your healthy meals at your fingertips will keep you from running somewhere and buying fast food.

Whether we like it or not, we like convenience.  And if we don’t create healthy convenient meals, we will go out and buy convenient unhealthy meals.

Now, I’m going to give you a tip on how to meal prep fast, so it stays simple.

  • Make sure you have a few cookie sheets and an oven.
  • What I do first is pick 2-3 of my favorite meals that are going to be on rotation for two weeks.  Example : Let’s say I pick chicken, zucchini and sweet potatoes for one; then ground turkey with green chili, green beans and brown rice for the second.
  • Preheat your oven
  • Put all of your proteins on a cookie sheet.
  • Add some seasoning to your proteins.  Examples: Mrs.Dash, Braggs, lemon pepper, Cajun, Thai, whatever you like.  Make sure your different proteins are seasoned differently.  This way, your proteins won’t taste the same all week.  You will have a variety of flavors.  
  • Then, cut up your veggies and potatoes (whichever ones you picked) and lay them all on another cookie sheet.  Season your vegetables: add coconut oil, sesame oil, salt & pepper, other spices, whatever you like.   
  • Bake everything in the oven at the same time, with a timer.  Start by setting the timer for whatever is fastest to bake.  When the timer beeps, you know it is time to take something out.  Leave whatever is not done in there and set the timer again, until everything is cooked.  
  • When everything is cooked, you can start preparing containers by mix-matching all of your ingredients.  You can freeze whatever you are not using within the next 2-3 days.   

I don’t suggest cooking with skillets or making things on the grill, because when life starts happening, it is easy to get distracted, and forget you’re cooking food.  This leads to a lot of burned meals.  So, I suggest to always cook everything in the oven.

When meal times come around, you can use the microwave or the skillet to warm up your pre-cooked meals.  

That is your meal planning made easy!

Water

I believe a gallon per day is a great place to start if you want to lose weight fast and make sure your body stays hydrated.  Did you know most of our problems with digestion, energy, and focus comes from the fact that our body is actually dehydrated?  Also, we are constantly filled with toxins that our body needs to flush out with water.

I know drinking a lot of water can be hard…

When I first decided to change my lifestyle and start drinking more water, I could never stay consistent because 1) I was drinking out of small water bottles that were inconvenient to fill up 5 times per day and 2) Because I thought it was too bland.  

Now, I have a top secret, but super easy Jedi trick to make sure I drink enough water every day.   I drink my water from a half gallon jug with a Straw!  It makes it so easy and convenient to just sip on water all day.  So easy in fact, that half of the time, I get to the bottom of the jug without even remembering I drank it all that day. 

Drinking water becomes mindless and so simple.

Also, all I did to get passed the boring taste of water is add a few flavor drops (Ex: Mio drops), or infuse my water with fruits like lemon, or cool herbs like mint!  

Chapter 2: FITNESS

80% of your weight loss results will come from your nutrition.  That’s why I started with a whole chapter on Nutrition.  

When it comes to weight loss, it’s all in the diet and the choices you make when it comes to the food you’re eating.  

So why do people exercise then?  — The exercise is going to help change the look of your body and the tone of your muscles.  We all say we want to lose weight, but what we really want is for our body to slim down, get leaner and tone up.  

The Best Time To Workout

So, I convinced you to workout, but now you are wondering when is the best time to workout?

The best time for you to workout is when you can be CONSISTENT at working out, Okay? That’s it!  

I don’t want to tell you that the best time for you to work out is 5:00 AM, if you can’t be consistent with working out at 5:00 AM.  

Or, I don’t want to tell you that the best time to work out is 8:00 PM at night, if you can’t be consistent with getting to the gym after work at nighttime.  

And, I don’t want to tell you the best time to work out is on your lunch break, if that’s nearly impossible to do with your job.

The best ultimate time for you to work out–is when you can be consistent with it, at least four to seven days a week.

Should I Do Cardio Or Should I Lift Weights?

My answer to you is to do both.

What happens when you’re trying to lose weight, but all you do is cardio, is you become skinny fat.  What that means is your body will keep the same composition — the same look — even though you are losing weight.  

This is what happened to me.   I still had the same wiggles and the same jiggles everywhere.  I was like: “How do I get rid of this?” Then I realized: “Oh, I need to start building some muscles in my body.”  

You should start your workout by doing weight training for 20 to 30 minutes, and then follow with cardio for 20 to 30 minutes.  If you want that toned and sexy and tight body, you cannot get it by doing cardio alone.  You can’t be a cardio bunny and get a toned and fit physique.

Do one after the other, or if you don’t have that much time to spend in the gym, you can trade off days.  Whatever you do, make sure you’re doing both.

Lifting Weights

Don’t be afraid of weights!  

I know you see pictures of women that have a lot of muscles, and they might look scary to you, but trust me.  You will not end up like that just by lifting weights, okay?  Those muscles that you see are not natural.  

What lifting weight will actually do is get you toned, and fit.  You are NOT going to get bulky.  You have to lift weights to get that toned, fit, tighter and sexy look that you want.

Get out there and lift weights.  You’ll see, it will burn so much fat off your body you won’t even believe it.  Your body is going to completely change its composition because you weren’t afraid to lift.

Lift Smartly

Without direction on proper body positioning while lifting weight, especially if you are a beginner, you will eventually get injured.  What I 100% believe, is that you should start on a program or on a plan that shows you how to exercise correctly.

I see a lot of new people in the gym using all the machines incorrectly, or using the weights incorrectly.

I was that person, doing some goofy stuff that I was seeing all over the place, and I never realized that I was doing it wrong.  Believe me, I had no idea it was going to cause problems in my elbows and in my knees because I wasn’t doing the exercises correctly.

What you should do, is invest in something that will teach you what posture or form you should have, so you can get the results that you want to get.  

You CAN do it on your own, but you want to make sure that you have the proper guidance in the beginning.  So, make sure you check out some tutorials, so you don’t end up hurting yourself in the long run.  You need to make sure the movements you are doing now, or are about to do, are not hindering your success.

Cardio

You want to make sure you do your cardio after your weight lifting workout.  This means doing your treadmill workout, your elliptical workout, your stationary bike workout, your run or whatever it is you are doing for cardio AFTER you have done your weight training workout.

I’m not saying doing cardio before your weight training workout is bad.  I am saying doing your cardio workout after your weight training workout will lead to better results!

When you do cardio first, you are burning off the food that you ate that day, which is not bad if you want to be healthy and maintain your current weight.  If you want to lose weight and keep it off however, you want access to your stored fat.  How do you do that? –Weight training first!

When you weight train first, your body actually deplete itself of glycogen.  This basically means that it tears down the wall that usually prevents you from burning stored fat.  So, in other words, doing your weight training workout first breaks down that barrier and allows you to burn that stored fat!  

Then, when you go do your cardio workout, that barrier is down and your body can actually burn even more stored fat.  Hello results!

The Best Cardio Workout

The best way, is your way.

Do you like playing tennis?  Do that.  Do you like dance classes?  Do that.  Whatever it is that gets you excited, or whatever form of cardio you like doing, is what you should do.  If you like going for a run in the morning when the sun is coming up, do that.  There is no best way.  The best way is what’s best for you, and whatever will help you stay consistent.

Don’t Be Afraid To Switch It Up

Some days I’ll start on the stair-mill at the gym, and then I’ll switch to the treadmill.  I feel myself getting bored, so I’ll change it up.  Sometimes I’ll start slow and then I’ll do a couple of sprints or walk on an incline.

Bottom line is the best form of cardio, is your form of cardio.  Go have fun figuring out what that is for you.  Find a new sport.  Go play basketball, or run around the block.  Find several different types of cardio that you like to do. Then, switch it up throughout the week so you don’t get bored, and you don’t get stagnant.

Home Workouts

Here’s the deal.  Yes, you should workout at home if that’s the only way you can work out.  If you literally have no other options, you can get up a little bit earlier, and workout at home.  

However, I truly believe, that you need to be in the gym weight training, a couple times a week, because body weight stuff only gets you so far.  If you really want to get that toned and fit look that you are looking for, you definitely need to be hitting the weights in the gym.  

There are only 2 things you absolutely need in your house…

1- Piece Of Cardio Equipment.

Personally, I have an elliptical machine.  

This cardio machine allows me to pick a few days where I wake up in the morning, do my cardio right away, and then get ready for work.  I don’t have to get up and then go to the gym and then come back and then get ready and then go to work.  I have my piece of cardio equipment in my house that I can use in the morning before work, or in the evening after work.  

However, this does not mean you should get an elliptical machine.  I’ve also had treadmills in the past, that I bought off of Craigslist for super cheap.

2- Foam Roller.

A foam roller is something you can use at home to help decrease soreness and built up lactic acid in your body.  You know those days when you’re done with your leg workout and you can barely walk?  A foam roller would help you roll out all that bad stuff, so you don’t skip any workout 😉

Chapter 3: ACCOUNTABILITY

First and foremost, you cannot rely on motivation to lose weight fast.  

Motivation comes and goes.  It is like an emotion.  It is the same as not being happy all the time; not being sad all the time; or not being excited all the time.  We cannot wait for something that is outside of ourselves to come in and help us lose weight fast.  

So what can we count on?  Ourselves!  We need to take daily actions and hold ourselves accountable!  These are the concrete steps that I took that have kicked my results into high gear and progress a lot faster.  In fact, I still use these everyday to help me stay accountable!

Goals

So I have a sheet where I write my weekly goals. I do this on Monday mornings, but you can do this on Sunday night as well.  On this sheet I write all of the things that I want to accomplish that week.  I write all that down.  

And then, every morning, on a separate sheet,  I just write out my little to do list of things that I want to get accomplished for that day.

I Pick 5 Things that I know I can do that day.  5 simple, but crucial things that I can check off.  When I started my weight loss journey, my five things were:

  1. Drink a gallon of water
  2. Have three healthy meals and two healthy snacks each day
  3. Re-Write my yearly/weekly goals
  4. Repeat my affirmations
  5. Work out

I knew that if I did those things every single day, then I would eventually get to my goal.  So, instead of overwhelming myself by looking at the big picture, which was losing 65 lbs, I just decided to focus on 5 daily actions.

Review

Every day, you should review the day before, so you start to realize where you struggle and where you can adapt and change.  This way, you won’t keep struggling with the same thing day after day.

Schedule

Everything else In your life has a schedule, so why not your healthy lifestyle?

The biggest tip that I have for you and for your daily routine is scheduling the time.

Let me explain an example.  This is actually in one of my programs, but I’ll explain it to you today.  So I want you to create a time-sheet, where you track what you’re doing, every 30 minutes of every day.  From the time that you wake up, to the time you go to bed, Okay?

As you’re going through this, and as you’re mapping this out, you’ll start to see exactly how you’re spending time.  Do this for at least 3 days, so you will see where your time is going.  

What does your routine look like now?  What are the hours that are available?

What are the time slots that could be improved, with healthier or more productive things?  Example: Instead of sitting and watching TV while scrolling Facebook for 30 minutes, you could be watching TV & scrolling Facebook while doing cardio!

You will eventually figure out what your new schedule could look like.  Map it out on a time-sheet, like you would in a schedule.  It will become just like an appointment, right?  And, just like you don’t show up late to work, you won’t show up late to your workout, because it’s scheduled in your day.  It’s a blocked time that you have.

Once I started doing this, it just got me in such a momentum towards my goal.  It sped it up my progress so fast.  

Don’t forget to figure out a time for meal prepping, because it’s going to make it so much easier for you along your journey.  

Consistency

Now that you have a plan and a structure with the help of your goals and your schedule, you need to repeat, repeat and repeat.  

If you want to lose weight fast, you need to apply your goals and your schedule every day.  Every day you need to check off your action list; every day you need to review and rewrite your goals; everyday you need to follow your schedule and plan for the next day.  

In the beginning of my weight loss journey, I made sure that my butt was in the gym every single day.  I know you’ve probably heard people say: “Oh. When you start out, just go to the gym three days a week.”

Bad idea.

If you’re forming a new habit.  You need to do it everyday.  Do you tell your kids to start out by brushing their teeth only 3 times per week?  Like: “Okay. You’re going to start brushing your teeth now, but you only have to do it on Mondays, Wednesdays, and Fridays?”  No.  You tell them to do it every single day at this time, and it creates a habit, right?

The same thing is true for us.  We have to do it every single day.  Even if it’s just for 30 minutes.   You can walk in and get on a cardio machine, or walk in and do some weight training.  Whatever it is, your butt should be there, moving in some  way or another.  Whether you go to the gym or you stay home, you should be moving every single day, so you build that new habit.  

I’ve worked out so many times, that now it is as easy as brushing my teeth!

Now, I literally could not imagine a day without working out.  It has become a necessity.   It’s a habit for me now.  And if I don’t do it, I will have a weird feeling all day.  

Habit will overtake the feeling of motivation, and will get you to the gym.  It will keep you moving everyday, whether you feel up for it or not.  So get your butt in there and form a habit.  It will literally just become natural for you to wake up and go workout, or to leave work and go work out.  And you won’t imagine going a day without it.

Chapter 4: LIFESTYLE

Sleep

Sleep is the most undervalued weight loss tool there is.  I know this may sound crazy to some of you, like: “What does sleep has to do with weight loss?” …right?

The truth is, while you sleep magical things happen that help optimize your weight loss.

  • Decrease in stress hormone levels.  Throughout the day, you have high levels of stress hormones (the hormones in charge of storing fat in your body).  When you sleep, the level of stress hormones decrease, so they don’t store as much fat.
  • Increase in growth hormone.  Your growth hormones are in charge of repairing and strengthening your muscles.  They do their best work when you sleep, especially on days you’ve been working out.
  • Digestion.  Most of your day’s digestion happens when you sleep.  Your guts get to work and it absorb all the nutrients you’ve been eating all day.
  • Energy.  Sleeping helps you wake up feeling refreshed and gives you the energy you need to be able to workout.  

Without sleep all of those things don’t happen, at least not at the level they are supposed to.  

So, how can you lose weight, if none of those are happening?  How can you lose weight, if instead of repairing and strengthening your muscles, you are storing fat?  And how can you lose weight, if you’re not properly digesting the food you eat and you lack the energy you need to workout?

Don’t skip out on sleep, okay?

I’ll admit, I have a hard time falling asleep at night.  There is a lot on my mind and it makes winding down almost impossible.  My to-do lists are always forever long.  

If this sounds like you, don’t worry, here’s a few things you can do:

  1. Go to bed at the same time every night & wake up at the same time every morning.  This will help you set a sleep routine.
  2. Don’t eat complex carbs in the evening.
  3. Try doing some activities that are relaxing and calm when bedtime approaches.
  4. Workout often, so your body is actually tired when bedtime comes around.
  5. Try an all natural sleep aid.

Replace Your Bad Habits

First thing’s first, you can’t just pile on new habits into your life, on top of the habits you already have.  They can’t coexist.  It would get very overwhelming.

Second, you can’t change habits either.  It’s hard enough just trying to quit a bad habit, imagine adding a new one at the same time.  

What you need to do is replace your bad habits.  The way you do that is by breaking down your bad habit, to figure out which part is damaging, then you replace that part with something healthier.  A good example is quitting smoking.  Those who are trying to quit smoking often walk around with a toothpick in their mouth, to replace the cigarette.

You Need To Get Creative

Personally, I used to always be on the couch watching TV and eating junk food.  I started telling myself: “OK, I’m not allowed to watch TV anymore, unless it’s connected to a treadmill.”  So, instead of trying to quit watching TV, I simply replaced sitting and eating with running on the treadmill!

Another one is I used to drink coke all day.  I would refill a Polar Pop, three-four times at the gas station.  It was just nuts.  I tried to stop drinking coke all together and drink water instead, but it just wasn’t working out.  

What I hadn’t realize is, I just needed to have that same Polar Pop, but with water in it, instead of Coke.  So, I would still go to the gas station, get that big polar pop cup, and fill it with the crunchy ice, but instead of filling it up with Coke, I would fill it up with water.

Ask yourself: how can I get creative with this?  What aspect of this bad habit can I change, to turn it into a new healthy one?  How can you change the process of your habit, so it is just one small thing that is actually changing, and not the whole activity?

Good Mindset

Having the right mindset is the #1 key to your weight loss.  Everything else that you read in this article will not work if you don’t have a good mindset.

But what does it even mean?

A good mindset to lose weight fast is a lot of things.

First, it means being aware of what you don’t want anymore, and what you do want for yourself.  No more excuse, no more “I don’t care”, no more “it’s fine”, and no more being indifferent.

Second, it means being proactive, by just picking a path (it doesn’t matter which one) and finally making the decision to start today.  

Third, it means to not let self-doubt and fear get in the way.  Anytime you have a doubtful thought, like: “I don’t know what I’m doing, and I can’t do this”, immediately switch to a self-belief thought, like: “I can do this and my workouts are amazing”.

Fourth, it means having faith in yourself.  You have to have patience and trust that you are doing the right thing.  Just focus on winning today.  If you can win today, you can win tomorrow, which means you can win this week, and then win this month.  Keep focusing on winning today, and you will eventually win the year.  A lot can happen in a year!

Fifth, it means to write positive affirmations and repeating them out-loud to yourself everyday, even if it feels funky at first.  Positive affirmations can be anything from: “I am beautiful-amazing- strong and powerful” to “I love myself; I deserve this; and I will lose X pounds”, etc.

Sixth, it means visualizing yourself like you have already achieved your weight loss goal, so you can cultivate those feelings that you need to push forward.

Last, it means finding your WHY.  If you want to lose weight fast, you need to know WHY are you doing this?  What is the deeper meaning to your goal?  When times get hard; or when you’re up all hours of the night; or when you’re having to get up early to go to the gym to lose that weight, what’s the why that’s going to push you to get there?

I promise the more you do all of these, the more natural it will feel for you and the more your mindset is going to shift.  What is cool about this, is when your mind starts to shift, your body and your energy will follow.  This whole process will speed up your results.  

Rewarding Yourself

Rewarding yourself is so important.  Whether its a pat on the back, a day at the spa, a gift you buy yourself, or a trip somewhere, the importance is that it pleases you and helps you to keep going.

But, here’s the catch.   Many people wait to reward themselves when they’ve lost x amount of pounds, when really they should reward themselves based on their effort along the way.  

Think about it.  If you went to the gym 6 times last week and ate healthy meals everyday, but your scale says you did not lose any weight, don’t you think you still deserve a reward for all that hard work?  

A week without losing weight does not mean you’re on the wrong path.  Your body is probably just adjusting to your new lifestyle.  

Get yourself a reward system based on effort, like putting a dollar away every time you check off your list of 5 daily actions, or buy yourself a new pair of shoes if you worked out at least 20 times in the month.  You can even reward yourself every time you say no to junk food.  

Be creative, just don’t let your scale be the judge of your rewards.

CONCLUSION

I know you want to lose weight fast, but losing weight should not have a timeline.  I believe putting a timeline on the results that you want will just set you up for failure.  Losing weight is hard enough as it is, right?  So don’t make it harder by adding the pressure of a timeline.

Let your body lose weight at its own speed, and it will probably end up going faster than you think anyways.  

When I started my weight loss journey, I decided it would take the time that it needs to take.  I focused on one day and one week at a time.  7 months later I had lost 65 lbs.  

All you need to do is use this guide as your complete guide to weight loss.  If you implement all of these, I swear your life will change.  It’s almost impossible for it not to.

You will lose weight, you will feel good, and you will love yourself.   

But you have to DECIDE right now and START.  
The worst thing you could do is close this article and not take action.

You don’t have to do it all at once, just find one or two things that sound exciting and START THERE.

“The journey of a thousand miles begins with a SINGLE step.”

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With LOVE, always