4 Step Weight Loss Plan That Works for Everybody
I started having weight issues right after I finished college, when I got my office job. Sitting in front of the computer 10 hours a day, not having enough time or energy to be more active, and eating all the wrong foods got me close to 250 pounds before I knew it.
And I wasn’t even 30 years old at the time.
Related: The Fat Loss Factor by Marc Lobliner
It was then when I made an agreement with myself. I wanted to lose weight and get fit by the time I entered my 30’s. I had one year to do it.
Right now I’m close to turning 31. I am 50 pounds lighter and in the best shape of my life. Here is my how I did it, and how you can do it too.
A Weight Loss Plan That Works!
Step #1 – Get Your Mindset Right
The mind controls the body. It all starts in your head. If you do not picture yourself with a six pack, 50 pounds or 100 pounds lighter, it will never happen.
There is a quote from Maxwell Maltz, a great psychologist:
“A man always feels and acts according to what he considers true about himself and what surrounds him.”
This principle can be applied in any areas of our lives.
If you don’t see yourself making more money and dating a beautiful woman, you never will. If you can’t see yourself with a six pack and a muscular build, you won’t be able to take the necessary actions to achieve these goals.
Picture yourself the way you want to be and it will be much easier to act accordingly. You will be able to stick to your diet easier and training routine easier.
Step #2 – Dial in Your Diet
Obviously, the most important aspect of any weight loss program is your diet. Unlike what most people think, dieting is quite simple. It’s all down to calories in versus calories out.
You don’t need super complicated and expensive meal plans and eating rules. All you need to do is place yourself in a caloric deficit.
This means you need to eat fewer calories than your body needs in order to maintain its current weight. It is as simple as that.
You can eat anything you want as long as at the end of the day your caloric intake is under your maintenance level. Of course eating clean will help your health and has its benefits, but caloric intake should be your focus.
For example, if your maintenance level is at 2,000 kcal, you should eat less than 2,000 kcal.
A general rule says that you shouldn’t cut with more than 500 kcal below the maintenance level. If you are serious about building muscles, and getting lean then you need to look into the macros, up your protein and lower your fats. But as a general rule, just eating fewer calories will determine weight loss.
There are various techniques to help you eat less without making you feel hungry all the time, such as food selection (chose satiating foods that are high in protein and carb) or intermittent fasting – which helped me a lot.
#3 – Training: Get Moving With a Purpose
Any type of exercise is beneficial for weight loss. It burns calories and makes it easier for us to be in a caloric deficit. You can be in a caloric deficit even without making any changes to your diet.
Personally I did weight lifting and cardiovascular training 4 to 5 days a week. Lifting weights will stimulate your muscles and make them grow while burning fat away and cardio helps you burns a lot of calories really fast.
If your main focus is losing fat fast you should focus more on the cardio training such as jogging, cycling or incline walking on the treadmill.
Training is not easy and a lot of people come up with excuses not to do it, and believe me I heard them all. One hour in the gym is just 4% of your 24 hour day. Get your workout done in the morning when your energy levels are up, before going to work or to school.
For beginners, full body splits or upper body – lower body splits are great. Just make sure to hit all your body parts, have good form and stay hydrated in order to avoid injuries.
#4 – Start a Lifestyle With Your New Habits
Lastly but not least, try to make dieting and training a part of your lifestyle. Stick with them.
If you’ve been careful with your eating for a week don’t let yourself go back to eating junk. Don’t break the chain. It’s alright to have one cheat meal every now and then, but don’t make a bad habit out of it.
If you’ve been consistent with your training for a month don’t begin skipping training days. This is how bad habits start. Stay dedicated, be motivated and the results will come. Make this your new lifestyle.
Results come with effort, dedication and time.