For those of you dying to know the secret formula for getting fat and staying fat, you are in luck! These are the top 10 ways to reach your obesity goals! I wish I’d come up with this list on my own, but I’m not that smart! I borrowed it from a very informative article from Livestrong. I can vouch that this list is accurate, because as I think back to how I used to behave before P90X, this sums me up!!
1) Poor Record Keeping.
Back to my favorite topic!!! Write down everything that goes in your mouth!
If you don’t know how, visit the Nutrition Tips tab and learn!! A sure fire way to get fat is to have no idea how many calories you’ve eaten. I’ve said it before and I’ll say it again, study after study after study shows that people who track their nutrition will be much more successful at losing weight and controlling their body fat than people who simply set out to “eat healthy.” It is far too easy to underestimate what you are eating and eat way too large of portions. MyFitnessPal.com is by far one of the easiest and best tools!
2) No Weights.
You will not achieve your weight-loss goals easily through diet and cardio alone (Don’t cardio yourself to death!). A regimen that combines weight training and cardiovascular training optimizes the ability to shed pounds.
Have you heard the saying “Muscle Burns Fat” (Chalean users have!!). It’s true! Studies have demonstrated a significant relationship between resistance training and weight loss. Combining low-repetition exercises (weightlifting) with high-repetition cardiovascular exercise will stress muscles in a complementary way to increase the total fat-burning effect. That’s why I love P90X, X2, X3, Body Beast, Chalean Extreme, P90, Hammer and Chisel, and any hybrid using lift days with Insanity cardio days — you get the synergistic effect of resistance plus cardio to maximize your results. Talk to those using Body Beast — they’ll tell you just how many calories lifting can burn and how it can set your metabolism on fire!
3) Poor Preparation.
Be prepared. Having a refrigerator and pantry stocked with the right foods — lean proteins, whole-grain carbohydrates, fruits, non-starchy vegetables and healthy fats — means you’ll be prepared to eat what you should when you should. Similarly, entering a restaurant armed with a plan will keep you on the right track when dining out.
Preparation also means knowing your cravings and having healthy alternatives on hand to curb them. For example, if sweets are your weakness, keep fresh fruits on hand. If you crave chocolate, have Shakeology or protein bars on hand to satisfy your sweet tooth without taking a huge caloric hit. But get the junk OUT! Don’t try to win some battle by having junk in your house and avoiding it. Get it out, clean out your cupboards, fridge, and pantry!
4) Not Enough Water.
Drinking the right amount of water promotes overall health, from skin, bones and joints to the digestive system, memory and brain function. But hydration can also help when you’re concerned about weight. Studies show that people who drink water both before and along with their meals will lose more weight than those who don’t.
So how much water is the right amount? Different bodies need different amounts of water. A good guideline is to divide your weight in half and drink that number of ounces per day. So a 180-lb. person would shoot for at least 90 oz, in addition to the water you need during your workouts to stay hydrated. Here’s a little more on H20.
5) Not Enough Protein.
People who get too much of their daily caloric intake from carbs are going to have a hard time losing weight. This is why we try to keep our total daily carb intake below 30% when we are on the “fat shredder” plan — the lower carbs will help us melt body fat faster.
Be sure you include a source of protein with every meal / snack. The body uses twice as much energy processing protein as it does carbohydrates and fat, meaning when you eat protein, your body actually burns more calories digesting it. And, protein keeps you full longer, with a steady release of energy so that you don’t have a crash and cravings shortly after a meal. So choose lean meats, high protein snacks, and use whey protein at times that you have a low-protein meal or snack. See my “Protein Review” article and “Protein… Again“ for more info on how to incorporate protein into your diet effectively. If you are living a vegetarian or vegan lifestyle (or just want more sources of protein), check out this article on Adding More Protein.
6) Too Many Liquid Calories.
This rule applies to soft drinks, sweetened beverages, and alcohol. These will all bump your calories way up and not do anything to make you full or satisfied.
The clear exceptions to this rule are Shakeology and protein shakes. They will fill you up, and are not empty calories. But as a general rule, don’t let the drink you have with your meal add to your calorie total unless your goal is to look like your Day 1 pics!!
Instead, drink water, tea or coffee without sugar. And for a little treat, try some flavored water packets or something like a Vitamin Water Zero.
7) Not Enough Zs.
You don’t even need to be conscious to work on losing weight. Getting the right amount of sleep seems to be a major factor in achieving and maintaining a healthy weight.
The reason is hormones. Sleep deprivation causes an imbalance in the body’s hormone levels, which can make you feel hungrier when awake, and likely cause you to eat more and gain weight. Also at a very surface level, if you are dragging with only 4 hours of sleep, working out with Tony or Shaun T will probably be the last thing on your list.
8) Skipping Breakfast.
It can be hard to make time for breakfast during the rush to get out the door in the morning, but if you’re interested in losing weight or keeping it off, you should make the effort to fit it in. Breakfast kick-starts your metabolism, forcing it to begin burning calories.
I never used to eat breakfast, and it took some getting used to when I started working out and following the nutrition guide. But now I love breakfast because my body is ready to fuel up and go! Train your body by fueling it early and often. Many people simply don’t have an appetite first thing in the morning. That’s okay — eat anyway! Have a Shakeology or something that’s easy and light on your stomach to eat. It will jump-start your system and set you up for success!
9) Shopping the Center Aisles.
A good basic rule to follow at the grocery store is to do most of your shopping near the four walls.
The perimeter of the store is where you usually find the fresh fruits, veggies, and meats. In the middle aisles, you find more of the processed foods you want to avoid. No, this isn’t an excuse to buy anything on the perimeter (like butter, cheese, etc.)! So be smart and always track! It’s just a good rule of thumb though.
10) Throwing in the Towel.
Cut yourself some (just a little) slack. If you blow a meal, it is not a free pass to blow the rest of the day!
Those who give up for the rest of the day, week, month or year due to a momentary setback will never achieve lasting weight loss. Mistakes happen, and the weight-loss battle is won and lost by how you respond to those mistakes. The best way to do it is to forgive yourself for the lapse in willpower and move on at once, immediately resuming your healthy lifestyle. If you slipped up and ate something not on your plan. Plug it on your MyFitnessPal log and then hit your macros to the best of your ability. Eating one slice of pizza will not sink you day like thinking, “well, I had 1… better finish the rest of the pizza myself!” Too many people feel so guilty when they slip up that they turn it into a binge. Sometimes it’s for that one meal, day, or even the whole weekend! Really, think about it. How stupid is it to think that because you won’t hit your macros perfectly, that now binging on 1500 calories is a smart thing? Remember that feeling, plan better, and commit to not give in the next time!
Keep Bringing It!!
Need a coach?
My email: coachwayne@teamripped.com
IG: @wayne_wyatt
