Losing a lot of weight quickly doesn’t have to be hard. All you need is a system and the desire to stick with that system. A weight loss system should be as easy to follow as possible.
Keeping track of macro-nutrients might help you lose weight but you’ve got a life to live and don’t have time to turn every meal into a science experiment. What follows are two systems built off the Fat Loss Hacks you just read about.
The first as an easy weight loss system that’s designed to be, you guessed it, EASY. Next is an advanced weight loss system designed for maximum effectiveness.
Easy Weight Loss System
For the easy weight loss system you only have to follow a few steps that do not require much discipline or willpower:
- Keep your daily carb intake under 50 grams
- Be active for 40 minutes
- Keep your daily calorie intake under 2000
- Get 2-4 grams of omega-3 per day
- 20-minute ice shower or bath
If you can do that you can enjoy watching pounds of fat melt off your body. We’ll start with the one thing everyone hates cutting back on – carbs.
Keep Your Daily Carb Intake Under 50 Grams
Cutting carbs used to mean no soda, no pasta… no to a lot of your favorite foods.
The “Food & Diet Hacks” chapter taught you about Stevia, the all-natural sweetener with zero calories. They make some really good Stevia sodas that don’t have the chemical taste you find with diet soda made with artificial sweeteners. You can enjoy drinking those while you follow this system.
With a little trial and error you can get good at cooking with Stevia and learn to replicate your favorite sugary desserts. The Food & Diet Hacks chapter also taught you how to cut the glycemic impact in rice, pasta, and potatoes in half.
When you use this technique along with Stevia, getting your daily carb intake under 50 grams doesn’t take much sacrifice – the biggest obstacle will be making the small lifestyle adjustments to actually do it.
The next number to focus on is 40…
40 Minutes Of Activity A Day
I’m calling this “activity” instead of exercise because you don’t have to endure
intense exercise to make this work.
Walking or a low impact stretching routine like yoga is enough. Your goal is to get your blood pumping, not workout so hard you’re sore the next day.
Train Yourself To Be Active Wherever You Are
Body weight exercises like sit ups, pushups and squats can be done anywhere. If you have a few minutes at home or at work, bang out a few pushups.
You don’t need 40 minutes of activity all at once. You can break it up.
Most of us have dozens of 2-5 minute blocks of time that we can fill with some quick activity.
Whenever you find yourself with a few minutes to spare do some stretching, sit-ups, toe touches, jog in place, whatever…
These small bursts of activity will keep your metabolism amped up. It’s also a great stress reducer which will calm you down, re-energize you and keep you focused.
Next, let’s talk about calories…
Keep Your Daily Calorie Intake Under 2000
Keeping your daily calorie intake under 2000 is easy when you know how to control cravings.
Start your day strong with the Pre-Breakfast outlined in the “Food & Diet Hacks” chapter
You’ll be pleasantly surprised at how easy it is to avoid all the dieting pitfalls when you start your day on the right track.
From the “Hunger Hacks” chapter you learned that 19 ounce of water before a meal causes you to eat 22% less. This will help minimize hunger.
It also revealed that making protein 18-25 percent of your daily calories (spread evenly throughout the day) increases the feeling of fullness
Eat a lot of healthy fat.
With 18-25 percent of your daily calories coming from protein and no more than 50 grams of carbs per day you still have a big caloric void in your diet to fill – you do that with healthy fat.
Healthy fats such as grass-fed butter and coconut, olive, walnut, avocado oil should make up the rest of your daily caloric intake.
It takes some time getting used to but the results you’ll get from upping your healthy fat intake are simply amazing.
Ice Bath Or Shower & Omega-3
Finally, you should take one ice bath or shower a day and consume 2-4 grams of Omega-3 each day.
In the “Living Space Hacks” chapter we talked about how cold temperatures can increase your metabolism. An ice shower or bath can help you burn hundreds of extra calories a week.
In the “Food & Diet Hacks” chapter you learned about how Omega-3 has been stripped out of our diets and that when you reintroduce it you can lose an additional 1.1 pounds per week.
That’s it. Take an ice shower or bath every day. Get enough Omega-3. Keep your carbs under 50 grams a day. Squeeze in 40 minutes of activity. Eat less than 2000 calories a day.
To recap:
Keep Your Daily Carb Intake Under 50 Grams
- Use Stevia instead of sugar
- Prepare rice, pasta, and potatoes using the cooking technique found in
the Food & Diet Hacks chapter
40 Minutes Of Activity A Day
- You don’t have to push yourself too hard – just get your heart pumping
- You can break up the 40 minutes into smaller blocks of activity
Keep Your Daily Calorie Intake Under 2000
- Pre-Breakfast
- 19 ounce of water before each meal
- Increased protein 18-25 percent of your daily calories (spread evenly throughout the day)
- Eat a lot of healthy fats
2-4 Grams Of Omega-3 Per Day
20-Minute Ice Shower Or Bath
Originally posted 2020-07-22 22:01:58.