If you want to lose 25 lbs by Christmas, do these 12 things:
(#9 might surprise you)
(#9 might surprise you)
Christmas is 14 weeks away. In order to preserve muscle and ensure your weight loss is from fat, you should aim to lose 1-2 lbs per week.
That means you could lose 14-28 lbs of FAT by the holidays and get a serious jump on any “New Years Resolutions” that otherwise likely fail.
That means you could lose 14-28 lbs of FAT by the holidays and get a serious jump on any “New Years Resolutions” that otherwise likely fail.
If you need to wait for a new year to take action, then it’s just something that isn’t a priority. Most people wait until they’ve hit rock bottom, have a major health scare, or until it’s too late to make a change.
If you are ready to prioritize, here is a plan for success:
If you are ready to prioritize, here is a plan for success:
1) Track your calories
Using an app like Myfitnesspal gives you an idea of how many calories you eat.
You don’t have to calorie count forever but tracking a few days helps provide data and make adjustments accordingly.
500 calorie daily deficit = 1 lb fat loss weekly.
Using an app like Myfitnesspal gives you an idea of how many calories you eat.
You don’t have to calorie count forever but tracking a few days helps provide data and make adjustments accordingly.
500 calorie daily deficit = 1 lb fat loss weekly.
2) Eat more protein
Protein is the most important macro for fat loss. It helps you maintain muscle while in a calorie deficit, boosts metabolism and keeps you full throughout the day, making fat loss easier.
Aim for 0.8-1.0 daily grams of protein per lb of bodyweight.
Protein is the most important macro for fat loss. It helps you maintain muscle while in a calorie deficit, boosts metabolism and keeps you full throughout the day, making fat loss easier.
Aim for 0.8-1.0 daily grams of protein per lb of bodyweight.
3) Lift weights
Lifting and a high protein diet helps spare muscle during a calorie deficit. It also increases metabolism throughout the day as you recover and rebuild.
If your weight loss plan doesnt include resistance training, the odds are stacked agaisnt you.
Lifting and a high protein diet helps spare muscle during a calorie deficit. It also increases metabolism throughout the day as you recover and rebuild.
If your weight loss plan doesnt include resistance training, the odds are stacked agaisnt you.
If you have no idea where to start on lifting weights, here is some background on getting started as a beginner:
4) Walk everyday
Walking is the most underrared form of exercise. It allows you to burn extra calories, is low impact, promotes blood flow and recovery and boosts your mood to make your plan sustainable.
Getting sun is an added bonus. Aim for 7k steps daily and slowly build up.
Walking is the most underrared form of exercise. It allows you to burn extra calories, is low impact, promotes blood flow and recovery and boosts your mood to make your plan sustainable.
Getting sun is an added bonus. Aim for 7k steps daily and slowly build up.
5) Stop drinking calories
Empty calories from juice, soda and other liquids provide no satiety and are quickly absorbed resulting in a sugar spike. This sets off a cascade leaving you feeling hungry while your body stores fat.
Opt for sparkling water or even diet soda instead.
Empty calories from juice, soda and other liquids provide no satiety and are quickly absorbed resulting in a sugar spike. This sets off a cascade leaving you feeling hungry while your body stores fat.
Opt for sparkling water or even diet soda instead.
6) Eat less often
This one sounds obvious. But more frequent meals make you hungrier. Every meal you have provides an opportunity to overeat. You can lose weight eating 6 meals per day, but it’s not the easiest way.
Cut out snacking, drink water and you’ll feel less cravings.
This one sounds obvious. But more frequent meals make you hungrier. Every meal you have provides an opportunity to overeat. You can lose weight eating 6 meals per day, but it’s not the easiest way.
Cut out snacking, drink water and you’ll feel less cravings.
7) Fix your sleep
Fixing hunger aligns with sleep. Poor rest affects the hormones leptin and ghrelin responsible for hunger and satiety.
Start going to bed 15 minutes earlier. Slowly move this up over time. Try magnesium and exercise to improve sleep quality and stress levels.
Fixing hunger aligns with sleep. Poor rest affects the hormones leptin and ghrelin responsible for hunger and satiety.
Start going to bed 15 minutes earlier. Slowly move this up over time. Try magnesium and exercise to improve sleep quality and stress levels.
8) Cook from home
Getting comfortable in the kitchen is important. Make protein the center of each meal. Find seasonings you like and keep it simple.
Meat, veggie, possible small carb side like baked potato. Cook enough for leftovers so you only have to cook 3-4 times weekly.
Getting comfortable in the kitchen is important. Make protein the center of each meal. Find seasonings you like and keep it simple.
Meat, veggie, possible small carb side like baked potato. Cook enough for leftovers so you only have to cook 3-4 times weekly.
9) Don’t try to be perfect
You don’t get fit with 1 meal. You don’t fat with 1 mistake. Hit your target 80-90% of the time and provide some wiggle room for social events etc.
Don’t stress if you aren’t perfect, this is about building a healthy lifestyle, not a crash diet.
You don’t get fit with 1 meal. You don’t fat with 1 mistake. Hit your target 80-90% of the time and provide some wiggle room for social events etc.
Don’t stress if you aren’t perfect, this is about building a healthy lifestyle, not a crash diet.
10) Find foods you enjoy
The key to a healthy lifestyle is finding foods you enjoy that align with your goals. If you hate your meals the meals you’ll never sustain it over time. Foods I love that align with my goals:
-eggs
-steak
-greek yogurt
-sweet potato
-cottage cheese
The key to a healthy lifestyle is finding foods you enjoy that align with your goals. If you hate your meals the meals you’ll never sustain it over time. Foods I love that align with my goals:
-eggs
-steak
-greek yogurt
-sweet potato
-cottage cheese
11) Find a teammate
It’s easier to achieve your goals if you do it with a partner. Find someone who you can workout with and to hold you accountable. You do the same for them.
You can push and challenge each other and together accomplish your goals. Life’s better in tribe.
It’s easier to achieve your goals if you do it with a partner. Find someone who you can workout with and to hold you accountable. You do the same for them.
You can push and challenge each other and together accomplish your goals. Life’s better in tribe.
12) Hire a coach
Getting the information and knowledge you need spoon fed to you by a coach who can hold you accountable is underrated. Focus on what you are good at while following an organized and proven plan.
This works in all areas of life; health is no different.
Getting the information and knowledge you need spoon fed to you by a coach who can hold you accountable is underrated. Focus on what you are good at while following an organized and proven plan.
This works in all areas of life; health is no different.
Thanks for reading! If you enjoyed this thread:
1) Follow me @brettboettcher1 for more like it
2) Retweet the original tweet attached below to share with your audience
1) Follow me @brettboettcher1 for more like it
2) Retweet the original tweet attached below to share with your audience
Men are betting on themselves with our “90 to Life” program and:
-losing weight
-dropping pant sizes
-building better habits
-saving money on insurance
If you’re ready to invest in YOU, you’ll lose 20 lbs by Christmas GUARANTEED or we work for free.
DM “Life” for details
-losing weight
-dropping pant sizes
-building better habits
-saving money on insurance
If you’re ready to invest in YOU, you’ll lose 20 lbs by Christmas GUARANTEED or we work for free.
DM “Life” for details
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