6 Weight-Loss Tips To Help You See Results: Tips For The Busy Woman
Hi!
I’m Master Trainer Charlie!
Welcome to what I like to call my little corner of the internet, which is all about helping The Busy Woman live a more fit and healthy lifestyle.
Because I don't want you to make the same mistakes I did, let’s talk about your weight loss goals.
At the start of my journey towards achieving #ThatFitLife, I did everything wrong when trying to lose the 60+ pounds of weight I gained while carrying my second child. As an Active Marine Corps Officer then, I needed to lose those last 15 pounds, no exceptions, and they didn’t seem to budge. I also needed the excess weight not to return and to get fit during the process!
But I was sabotaging my own progress and didn't know it because, like everyone else, I thought losing weight was all about small, restricted meals every day and lots and lots of cardio.
I certainly was incorrect about this. By the way, both practices would be mistakes for long-term weight loss results.
If you don't want to fall into the same trap I did at the start of my weight-loss (and fitness) journey, keep reading to learn the best ways to lose weight and keep it off!
In no specific order:
1. Eating within a reasonable caloric intake daily: If you could lose weight by eating 1800 calories a day versus 1200 calories a day, which would you choose? I’m guessing the higher caloric range. Simple math will tell you that you will lose weight by eating 1200 calories OR LESS daily. You're starving your body, which isn’t sustainable anyway. And it will surely backfire as any weight you lose will quickly return, AND THEN SOME, as soon as you eat within more healthy standards. So, eat within a reasonable AND sustainable caloric deficit using nutrient and macro-dense meals and snacks. It’s also true that not all calories are created equally. So your body needs proper nutrients and a healthy balance of macros daily to lose weight and keep it off. If you need help and want access to easy, delicious, realistic, and macro-dense meals intentionally designed to help you with your fitness goals, grab your copy of any F3 Recipe Pack here.
2. Eat healthy fats: To burn fat, you must eat healthy fats. Healthy fats help our bodies burn fat. Just be mindful when eating healthy fats, as their portions may be small, but their overall caloric intake is usually high. Most people forget this and tend to go overboard on healthy fats like avocado and peanut butter. Read your labels and watch your portions. If you follow a keto diet or want low-carb options while focusing on healthy fats, grab your copy of the F3 Low Carb Recipe Pack here, where you can access chef-curated, easy, and delicious low-carb recipes that can help you with your goals.
3. Practicing portion control: Consistent portion control is necessary to lose weight. It ensures we don't overeat and helps us stay within any caloric parameters we set for ourselves. So, if you have weight loss goals, you must consistently practice portion control.
4. Cardio: Be strategic about adding cardio to your Training Program. Let me tell you, I was up to running 9 miles every day while also doing other cardio programs, Monday through Friday, and I couldn't understand why I wasn’t losing weight. Or even inches, for that matter. I didn’t understand that our bodies are intelligent machines that adapt very quickly. Because of this, I advise you to refrain from adding a ton of cardio to your training program, especially at the onset of your weight-loss journey. This will backfire as your body will need you to do more as time progresses to get the same results. This is not sustainable. Use other methods, such as circuit training and HIIT for cardio, which you get when you grab your copy of the F3 28-Day Bodyweight Only Training Guide here. This F3 Training Guide gives you challenging and time-efficient bodyweight workouts using strategically placed cardio to help you see results.
5. Protein: If you want to lose weight and keep it off, you need to ensure you eat protein at each meal. This helps with muscle growth and sustainment. Did you know the more muscle mass we have, the higher our metabolism becomes? The higher our metabolism, the more fat we burn, even while we're sleeping. Aim for 1.0-1.7 kg of protein per pound of body weight, depending on your daily activity level. Let me help take the guesswork out of your meals regarding protein. Grab your copy of the F3 High Protein Recipe Pack for delicious, chef-curated, protein-packed meals, including dessert, to help you start seeing results.
6. Strength training: As I mentioned, the more muscle mass we have, the higher our metabolism is. This also means we can burn more calories naturally, even while asleep. So, building muscle via strength training is a must, especially for women over 40. It also helps strengthen our bones, which weaken faster than men as we age. Aim for 3-4 days of strength training each week, anywhere from 45-60 minutes.
Adding strength training, coupled with the above remaining points, helped me shed those last unwanted 15 pounds. In the process, I gained physical strength and increased mental endurance.
Practice these tips consistently to help you reach your weight loss goals. Because consistency really is key.
For help with your nutrition program to achieve your goals, including losing weight, sign up now for your lifetime access to the F3 Signature Nutrition Program, made specifically for The Busy Woman here.
Because you want your journey to be realistic and sustainable, and I want that for you, too, it makes perfect sense for you to have a nutrition program created specifically for this while complementing your goals.
Keep WORKING.
F3. LET'S WORK.
Talk soon.
Your Master Trainer,
Charlie
