January is behind us, and we are into February, and I am wondering how many New Year’s Resolutions have been abandoned? Or perhaps the willpower to continue going to the gym or staying on that “diet” is fading fast.
Well, the good news is, there are a few simple things you can do that will get you back on track, or keep you there if you have hung on this long. Remember, a caloric deficit (of 500 calories a day), and an increase of exercise to the tune of burning 250 calories per day, will keep you on your path to success.
I’ll also give you a bit of a list of tips and tricks with a brief description of each.
Let’s get started.
Food And Weight Loss
- Eat Breakfast – skipping breakfast might seem like a good way to lose weight, but it just doesn’t work that way. Eating a small breakfast will give you energy to burn more calories, it will jump start your metabolism, and it will lower the chance that you will binge eat at lunch.
- Focus on Protein – If you have incorporated weight lifting into your weekly exercise plan, then you need to remember that you will benefit from eating 0.5 to 1.0 grams of protein per pound of weight per day. This amount of protein will allow for the production of muscles when working out.
- Healthy Fat is your Friend – Remember that the basis of the Keto Lifestyle is healthy fat calorie intake. Be sure to be consuming healthy fats from avocado, fish oils, nuts, butter, seeds, and olives.
- Fiber is Also Your Friend – as men, we should be consuming fibre each day. It is easy to get fibre from the fruits and vegetables we eat each day. Just remember, the best vegetables are green and grown above and close to the ground. The best fruits are also the ones grown closest to the ground, in particular, berries.
- Drink Lots of Water – your body is mostly water, so when you drink water, you are just giving your body what it needs. Start with about 4 cups when you wake up, then drink a couple of cups of water before each meal, to help you eat less. Continue to drink throughout the day, aiming for about 16 cups per day. This will definitely kick start your weight loss.
Life Style and Weight Loss
There are also some things you can do every day that will kick start, or help you continue on your path to, your weight loss.
- Sit Less – Even if you have a desk job, you don’t have to sit all day. Get up and move around every half hour or hour. Take the stairs. Do some squats or push-ups. Go for a walk at lunch. Just don’t sit all day, as this has been shown to be a chronic disease risk factor.
- Work Out Every Day – Any form of exercise is better than nothing. Start slow with a 10 or 20 minute walk and work your way up to 30 – 60 minutes of exercise five or six times a week. Some type of resistance training will be beneficial along with your cardio, especially as we get older. If you are unsure of what to do, head on over to this article I wrote about the Fit Father Project for more information.
- Keep Track of Stuff – It is important to keep track of a few things in your life. First, keep track of the exercising you are doing. How long you are walking, the exercises you are doing, and the weight you are lifting. Second, keep track of the food you are eating. Not to count calories. Sometimes we can help our own weight loss by just seeing what we are eating. Third, you need to keep track of how you are feeling now that you are exercising and eating properly. Just thinking about how we feel after a certain food or exercise will help guide our next steps to fitness. My last piece of advice here is to not obsess about the scale and your weight. You will see differences in how your clothes fit and you will look better in the mirror. Keeping track of your weight on the scale should not be the first thing you do each day.
Added Sugar and Alcohol
The first one is a no brainer. Get rid of added sugar. You should not be adding sugar to your body that is not coming from the whole foods you are eating. No sugar in your coffee. Avoid the sweets on the staff table. Just stop eating sugar. It will be difficult at first, but once you discover sugar substitutes that are from natural sources, and you start making Keto desserts, all will be fine! Check out this article on Keto Cookbooks for some helpful tips and tricks.
Now, alcohol. There are various schools of thought on alcohol. The Keto purist will say that you need to eliminate alcohol altogether to be a true Keto Lifestylist. Others are not so rigid. For those who have read my other articles, you will know I am in the “everything in moderation” camp.
I agree, that when you are starting out on your weight loss and fitness journey, you should eliminate alcohol. That is what I did (as did my wife), and we saw great gains in muscle and great losses of weight. We then reintroduced alcohol as part of our eating lifestyle, and we enjoy a beverage or two on a regular basis.
To each his own, but if kick-starting weight loss is the goal, then cut out the alcohol for a while. What have you got to lose?
Don’t Forget To Rest!
Getting enough sleep is crucial in both weight loss and muscle growth.
Getting enough sleep:
- Helps normalize hormones that affect appetite
- Improves mood and decreases the risk of depression, stress, anxiety, and irritability
- Increases energy and calorie expenditure throughout the day
- Aids in muscle recovery between workouts
At least one in three adults do not get enough sleep. It is recommended that you get at least 7 hours of sleep every night. You may need more or you may be able to function on a little less, but aim for 7 hours each night.
So there you have it!
A few tips and tricks to assist in kick-starting your weight loss, or keeping you on the road you have already started upon.
Nothing too radical or unusual. Just some common sense and some good nutritional information.
Thanks for listening. If you have any questions or comments, please leave them below.
See you in the next post.
Have a great day!