Weight loss is not a quick fix. There is no way to lose weight and continue your current lifestyle. You must make a conscious decision to change the way you live.

Relating benefits to your personal life.

Why would you even try to lose weight? You couldn’t manage to get motivated to do so before, so why would you take the step now? Surprise, step one is already done. You realize already that losing weight is beneficial, it’s obvious. However, to further our relationship with the benefits, let’s explore them now.

Do you currently enjoy life? If so, great! The only benefit you need to keep in mind is that you get to live longer. Do you not really enjoy your life? Great! Losing weight is commonly the first step in a major life change. When you start improving one aspect of your life, others just tend to fall in place!

If you struggle with relationships, being physically fit allows you to choose the best partner.

Once your body changes, folks tend to dress better to show off. Why not? You earned it.

Your confidence goes sky high! Knowing that you can do something you commit your mind to makes you stand a little taller, speak with more authority, be vocal about your wants and needs, and above all else promotes mental health and is arguably one of the best “cures” for depression!

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Setting realistic goals and expectations

I am sorry to tell you, there is no secret sauce that will make this easy. You will not see fat flying off your hips and chest. However, by making a few key changes you will be able to see consistent improvements. Your muscles become more defined; your flabby areas aren’t so flabby. You feel a lot more energy and begin to flex in front of mirrors instead of avoiding them. You can lose

weight, but weight shouldn’t be the specific goal. You should care about yourself as much as you would take care of your child, pet, or parent. Who wouldn’t want their loved one to be as healthy as possible? Love yourself enough to change.

The Plan

Mindset change.

It seems so simple. Just change your mindset, just do it blah blah blah. Let me tell you something you may not know; most people do not give good advice. This is why we created this outline, people just talk and don’t have the experience to back it up. Do not take health advice from folks who are unhealthy. Would you take job advice from someone who gets fired constantly? Of course not, when you hear health advice, confirm it. Your parents probably did not teach you the importance of good nutrition and your high school buddy who powerlifts doesn’t have the right plan for you.

You must change your view on eating, being active, and health improvement activities. Think of them as an investment in yourself, and you are worth the investment. Most people do not actively look after their health, you are already on step two.

Stay ahead of the pack.

Food

Caloric Deficit. That’s really the only thing that is important for weight loss. You must eat less calories than your intake. The type of food doesn’t matter for weight loss alone.

We don’t just want to survive though, when going through this transition in life you will quickly learn that you want to thrive. You will inundate yourself with workout content, food, and

nutrition content the minute you see the slightest gain. So, let’s just get you to that part.

I’ll give you examples of the types of food that I maintain in my diet, alongside rice that allows me to eat a good amount of tasty food variations without overeating or feeling hungry throughout the day.

Meats
Chicken
Beef
Venison
Eggs
Fish
Lamb

Veggies
Carrots
Bell Peppers
Broccoli
Cauliflower
Garlic
Cucumber

Fruits
Apples
Avocado
Blueberries
Oranges
Strawberries

Nuts
Almonds
Walnuts
Peanuts
Macadamia Nuts
Cashews

The “Workout”

Mindset.

Look for opportunities throughout your day to push your body a little extra. Going on a hike?

Take a little more weight in your bag than needed. Bring three waters, and a compass. Standing in line? Go to your tip toes with calf flexes, or balance on one leg. Sitting in a waiting room?

Elevate your legs above the ground and hold a mini plank. Taking small steps like this will assist in building your confidence in your ability to workout, as well as building the proper mindset that is needed to ensure that you are going to be a little better every day.

Step three in process.

Instructions

Jumping Jacks

Start with feet together and arms by your sides.

Jump, spreading your feet wider than hip-width while raising arms. Return to the starting position and repeat.

Push-ups

Start in a high plank position with hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the ground. Push back up to the starting position.

Squats

Stand with feet hip-width apart. Bend your knees and lower your hips as if sitting back into a chair.

Keep your chest up and knees in line with your toes.

Return to the starting position.

Plank

Start in a high plank position with hands directly under your shoulders. Keep your body in a straight line from head to heels, engaging your core and glutes. Hold the position for the prescribed time.

Alternating Lunges

Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg.

Glute Bridges

Lie on your back with knees bent and feet flat on the floor. Lift your hips off the ground, squeezing your glutes at the top. Lower back down and repeat.

Calf Raises

Stand with feet hip-width apart. Rise up onto the balls of your feet, lifting your heels as high as possible. Lower back down and repeat.

Mountain Climbers

Start in a high plank position. Bring one knee towards your chest, then quickly switch legs, as if running in place. Continue alternating legs.

Tricep Dips

Sit on the edge of a chair or bench with hands gripping the edge. Slide your hips off the seat and lower your body, bending your elbows. Push back up to the starting position.

Superman

Lie facedown with arms extended in front of you. Lift your arms, chest, and legs off the ground, engaging your back muscles. Hold for a moment, then lower back down.

Plank Shoulder Taps

Start in a high plank position. Lift one hand off the ground and tap the opposite shoulder. Alternate tapping shoulders while keeping your core stable.

Diamond Push-ups

Start in a high plank position with hands close together, forming a diamond shape with your

thumbs and index fingers. Lower your body, keeping elbows close to your sides. Push back up to the starting position.

Bicycle Crunches

Lie on your back with hands behind your head and

legs lifted off the ground. Bring one knee towards

your chest while rotating your torso and reaching the opposite elbow towards the knee. Alternate sides in a cycling motion.

Russian Twists

Sit on the ground with knees bent and feet lifted off the floor. Twist your torso from side to side, touching the ground beside your hips with your hands.

Side Plank

Start in a side plank position, resting on one forearm with feet stacked or staggered. Keep your body in a

straight line, engaging your core and side muscles. Hold the position for the prescribed time, then switch sides.

Flutter Kicks

Lie on your back with legs extended and hands by your sides or under your glutes. Lift your legs slightly off the ground and kick them up and down in a fluttering motion.