Trying to lose weight but struggling with how to get started and be successful? With so much weight-loss advice bombarding you from every direction, it can be hard to know where to begin, what works, and how much to do. Carter Good, a fat-loss coach with over 400K Instagram followers, says to implement these six strategies (and he knows what he's talking about because he himself lost 140 pounds!).
- Include low-cal veggies with most of your meals: Some veggies including cucumber, greens like spinach, mushrooms, radishes, and celery are so low in calories that you can eat a large amount without going overboard on calories. Plus the fibre will fill you up, curbing hunger so you eat fewer daily calories.
- Include leaner protein with most of your meals: Consuming lean protein such as skinless chicken breast, turkey cutlets, salmon, tofu, beans, quinoa, and unsalted nuts will satiate your hunger and help you grow muscle, helping you look leaner and more toned.
- Limit snacking to once a day, and eat fruit or protein: Skip the pretzels, crackers, cookies, and candy and think of your snack as a time to fill holes in your diet. Fruit offers filling fibre and valuable nutrients, and protein will help you feel satiated longer. Don't just snack because you think you should eat every two hours or because others are snacking — listen to your body and fuel yourself if you need to.
- Stick to low- or zero-calorie drinks and condiments: Sodas, juices, beer, and wine — they can add hundreds of calories to your day, so opt for water (drinking throughout the day will curb hunger), seltzer, black coffee, and tea. And be mindful about condiments, dips, sauces, and dressings — each tablespoon, drizzle, or dunk adds up!
- Start walking more: Track your steps with a fitness tracker, and aim to get in 8,000 to 12,000 steps per day. Add more steps by walking during phone calls, walking to go pick up lunch, and taking a walk after dinner.
- Start lifting weights: Aim to include strength training three times per week. These can be short sessions, but make sure to target all areas of the body, and utilize different types of equipment including dumbbells, barbells, kettlebells, and resistance bands. Here's a beginner strength training routine to get you started.
Focus on integrating as many of these strategies as you can over the next two weeks. Don't worry about cutting carbs, fat, or sugar — if you do too much at once, you're less likely to stick with it and see results.
Carter says, "If you go in with a long list of things you can't or shouldn't have anymore, it'll only worsen your relationship with food." You may end up resenting fitness and quitting altogether, and that won't get you results. Instead of being incredibly restrictive with your diet and exercise routine, work on adding healthy habits into your day-to-day. It's more sustainable, and that means it's more effective at helping you reach your goals.