How To Implement A Practical Weight Loss Plan

weight loss planIf you want to lose fat, having a weight loss plan to follow makes sense.

But what you might not realize is that while having a plan in place is great, it’s only the beginning. There are many factors that must be covered in order to be successful in your fat loss efforts, so I’m going to show you all the steps necessary.

But what you might not realize is that while having a plan in place is great, it’s only the beginning. There are many factors that must be covered in order to be successful in your fat loss efforts, so I’m going to show you all the steps necessary.

Read moreHow To Implement A Practical Weight Loss Plan

Health Habits Guide: The How-To’s For Body Transformation

health habits
image credit: royalty free unsplash

In the last article about health habits, I made a point to help you see that not all health advice is the best advice, even when it’s backed by good intention. And that’s because it must come with some type of context for your personal needs.

We covered a bit about what habits are, how hard they are to change, and I even referenced some ideas from my book Stay Leaner, Longer.

In this article, I’m going to give you a framework to build health habits that stick.

At the end of the last article, I promised to tell you about the following:

  • Why everything you know about creating new habits and goal-setting is probably wrong.
  • The most powerful concept I know to help change your behavior (it all has to do with how you actually perceive yourself).
  • A simple, but powerful, 5-step habit creation framework you can implement immediately.

Read moreHealth Habits Guide: The How-To’s For Body Transformation

3 Reasons Fad Diets, Detoxes, and Quick-Fixes Are Keeping You Disappointed And Out Of Shape (#3’s A Stinker)

3reasons

If getting fit were easy, everyone would be doing it. It takes hard work, discipline, consistency, and willpower.

The process can seem cumbersome and if you’ve not exercised much in your life, getting the physical habit to stick can be tricky at first. [reality check: creating any new habit will be tough at first]

However, being fit and healthy is one of the best gifts you can give yourself. And most areas of life will improve as a result of frequent exercise and healthy eating habits.

The basics are well known. Make healthier choices when dining out. Eat more fruits and veggies. Eat more protein throughout the day.

And then make sure to  lift weights at the gym, get outside for a run, or do some Yoga.

But if you weren’t exposed to healthy habits early in life, it can be hard to get started. And like the cliched saying goes… getting started is the hardest part.

Today I’m going to reveal some mental hang-ups we’ve all dealt with. Some are subtle and some you may be completely oblivious to. I’ll also explain how to not fall for these as well.

Read more3 Reasons Fad Diets, Detoxes, and Quick-Fixes Are Keeping You Disappointed And Out Of Shape (#3’s A Stinker)

How To Create A Caloric Deficit To Lose Weight (Understanding BMR, NEAT, and TDEE)

caloric deficit to lose weight

Once you’re finished reading this short article, you will understand exactly how to create a caloric deficit to lose weight by understanding your BMR (basal metabolic rate), your TDEE (total daily energy expenditure) and NEAT (non-exercise activity thermogenesis).

Every so often, we get some questions here that deserve a short explanation for everyone to benefit. The question email to me was the following…

“How do you burn more calories than what you consume? I eat about 1200 calories per day. To create a deficit, I have to burn more than 1200. How can I do that? I go to the gym, workout for an hour or so, and burn about 500-600 calories. After that, my activity level drops because I have a desk job. So how do I burn another 700-800 calories?”

To put this in perspective, the person writing this email was a smaller woman with a sedentary job who is exercising 3 times per week at the gym. So her overall expenditure is going to be lower than someone with an active job and training weekly at the gym.

Read moreHow To Create A Caloric Deficit To Lose Weight (Understanding BMR, NEAT, and TDEE)