How to Lose Weight Quickly and Easily and Maintain the Weight Loss for Good
Weight loss doesn’t have to be an extreme life-long yo-yo struggle. Many people fall into a continuous cycle of dieting to lose pounds and then gaining them back over time only to start the cycle over again. It is not an effective way to maintain an ideal body weight.
Instead, it is much easier and more effective to simply focus on a few manageable strategies like the following for maintaining your ideal weight as well as overall good health.
The strategies below are designed primarily to help your overall health, but the added bonus is that the extra pounds you’ve been carrying around melt away and stay gone for good! These strategies are not temporary fixes, but rather permanent lifestyle modifications that you will maintain.
Lose Weight and Keep It Off with These 8 Strategies
1. Eliminate Sugar
For those who are addicted to sweets like cookies, cake, and candy, giving up sugar may seem impossible. But it’s completely doable and well worth it. Most people find that going cold turkey is hard but only for a few days. Sugar is addictive, and so there can be a withdrawal that occurs when you eliminate it from your diet.
If that seems like too much for you, then you can begin by gradually reducing your sugar intake. Be forewarned, however that this method has a much higher failure rate than quitting all at once.
Be prepared to substitute your sugar cravings with other, healthier, alternatives such as fresh or frozen berries, nuts, seeds, and drinks such as kombucha.
2. Do High Intensity Interval Training 2 to 3 Times per Week
High Intensity Interval Training (HIIT) has been shown to be much more effective than traditional cardio workouts. It is also called “Burst Training.” The added benefit is that it is also much easier. HIIT works by alternating periods of intense cardio with periods of recovery. It is most effective when done just 2 to 4 times per week and takes only 12 – 20 minutes max.
This method is so effective because it shifts your body into fat burning mode for 24 – 36 hours after the workout. Cardio workouts are the opposite. With traditional cardio, you are in fat burning mode during the exercise only. After the exercise, your body goes back to a regular state. HIIT works because you burn the fat after you exercise for a least a day and usually longer.
There are many ways to do HIIT but the traditional way would be go full out for one minute and then recover for about 3 minutes. You can use a treadmill, stair master, or just do jumping jacks or running on your own without a treadmill.
See Burst Training for Maximum Weight Loss (for all the details on exactly how to do it!)
3. Eliminate Grains
Avoid eating all grains, especially gluten. This would include wheat, rice, and oats. Processed grains, especially, are terrible for our bodies and keep extra pounds on. Despite being so delicious, grains offer no nutritional value and wreak havoc on the body.
If you’re not sure whether this works, simply eliminate grains for 30 days and watch the pounds shed off your body.
You will also likely feel increasingly healthy when grain free. Grains have been implicated in heart disease, cancer, and autoimmune disease, not to mention weight issues.
4. Try Intermittent Fasting Once or Twice Weekly
Consider doing intermittent fasting one or two days per week. Intermittent fasting is a health strategy to allow the body a period of rest. An extra bonus however is that during the fasting period, the body burns fat, causing you to lose weight.
Intermittent fasting is not the same as traditional fasting. With intermittent fasting, you simply go a longer period during the day without eating. Most people will leave open an 8 hour window to eat and a 16 hour window to fast. An easy way to do it is to simply cut off eating at about 8 pm and then wait until noon the next day to eat. It is very simple and most people do not find it difficult to do at all.
Despite what you may have heard, breakfast is not the most important meal of the day, and skipping breakfast a couple times per week and allowing your body to fast can do wonders for your weight and overall health.
For the exact details see: Intermittent Fasting: Here’s Why You Might Want to Try It…
5. Get Adequate Sleep (7 to 9 Hours per Night)
Not getting enough sleep can put the pounds on. When the body’s biorhythms get out of whack, regular processes begin to break down or work erratically. Getting at least 7 hours of sleep per night helps to regulate the body’s processes and promote better digestion, too. If you can get 9 hours, that is even better.
If you want to lose weight, don’t skimp on sleep. It is essential for weight management as well as overall health.
6. Eliminate Dairy
Did you know that dairy is great food for putting weight on baby cows? Humans, especially adult humans, do not need milk products in the same way!
All dairy products should be avoided by those trying to lose weight. Don’t worry about not getting your calcium if you eliminate dairy. There is plenty of calcium in other foods – leafy greens contain plenty of calcium for a healthful body.
7. Improve Digestion
There are many ways you can improve digestion:
- eliminate food intolerances
- incorporate probiotics
- incorporate prebiotics
- eat slowly and mindfully
- eat plenty of vegetables and fiber
- avoid processed foods
- drink plenty of water
8. Lower Stress
High cortisol levels, produced when you experience ongoing stress, leads to increased fat around your middle. Stress can also have a paralyzing effect on people, causing some to overeat or make poor food choices and disrupting the exercise routines of others.
Although stress is part of everyday life, it can be managed effectively to prevent the negative effects that can contribute to weight gain. Assess your stress and make the necessary changes not only to achieve your idea weight but also improve your overall health.