We’ve said it before and we’ll say it again: Losing weight feels impossible sometimes. There are so many diets that it feels far too time-consuming to narrow down exactly which one works for you. Most personal trainers and classes that you love are too expensive to consistently pay for. If you’ve felt like this before, you’re not alone.
Beachbody super trainers who help lead the Beachbody On Demand community shared their tips to lose the weight quickly and keep it off. Follow these steps and they guarantee what you’ve always wanted: A beach body you’re proud of.
1. Write out your daily plan
“You have to be realistic in what you’re already doing, and whether that workout is going to fit into your daily routine,” Beachbody Super Trainer Joel Freeman said. “If you have kids, you’re probably not going to get to the gym before work. But you probably could squeeze in a 30-minute workout at home.”
Set out a realistic goal for yourself based on your work schedule, home life, and any social engagements you can predict. For example, you’ll be much less likely to use the “I had a tough day at work” excuse to avoid the gym if you go before heading to the office.
Next: Slow and steady wins the race. Or, at least, starts it.
2. Ease into it
“The number one thing I see people do is [trying] to overdo it by taking on too much, too fast,” Joel said. “They go from what they’re currently doing — which might be not working out at all and eating unhealthy food — and then they go to the opposite end of that, overworking their bodies and saying that all they’ll eat is kale.”
Beachbody has the right program for people who want to lose weight but are starting at from a sedentary lifestyle. They feature modifications for beginners. Most workout classes like cycling and weight lifting will have beginner options as well. If all else fails, start with a walk and incorporate a mile run. Add half a mile each week.
Next: Learn the tools of the trade.
3. Get to know your material
Whether you’re investing in a Peloton bike, experimenting with TRX equipment, or picking up a set of hand weights, it’s important to familiarize yourself with the exercise materials so you can make the most of your workout. Both Joel and his fellow trainer, Jericho McMatthews, recommend incorporating weights into high-intensity interval training (HIIT) to lose weight quickly.
“A lot of women think that to lose weight they just need to do cardio, but incorporating strength training increases your caloric burn after you work out since increasing lean muscle mass elevates your metabolism,” Jericho said.
Next: No, we didn’t forget about how big a role diet plays.
4. Eat clean
“When it comes to fast weight loss, definitely first and most important, in my opinion, is cleaning up your nutrition as much as possible,” Jericho said. She recommended incorporating lots of lean protein like salmon and chicken as well as vegetables like broccoli into your diet. “Keep in mind that proteins, fats, and fiber help you feel fuller longer.”
Check out these high-protein foods to eat after a workout if you need ideas of what proteins help you replenish your energy.
Next: This kind of diet will kill your weight loss goals.
5. But don’t give into crash diets
Jericho, Joel, and registered dietician Tori Schmitt all agreed on one thing: crash diets only hurt your performance and your metabolism. “Super low-calorie meal plans that aren’t calorie- and nutrient-adequate can make you feel fatigued in the short-term,” Schmitt explained. “In the long-term, these low-calorie diets may slow your metabolism, which may make it harder to lose weight in the future.”
Make lifestyle changes rather than “lose weight now” changes. Your overall progress will improve and your body will thank you.
Next: Leave your excuses at the door.
6. Stay active every day — no excuses
Redefine how you view success — you don’t need to crush a two-hour cardio class every day — and just keep yourself active. The trainers recommend giving yourself one day per week for recovery, however, this doesn’t mean you stay sedentary. Take a hike, a low-intensity walk, or a leisurely bike ride to keep your muscles engaged.
“I love to mix my workouts up: I might do HIIT one day, and then something more relaxed the next, like a dance workout,” Jericho said. Jericho and Joe’s program, CORE DE FORCE, is designed to help you work out six days a week without feeling overworked.
Next: Focus on where you’re going, but don’t forget to log what you’ve accomplished.
7. Keep track of your progress
Studies that cover long-term, maintained weight loss showed that keeping a food diary can double your weight loss. Keep a journal that tracks what you eat and how you exercise each day. If you’re not the journaling type, there are other ways to track your fitness goals.
“Put a calendar on your fridge, download a tracker app — recording your progress can help you take the time to pat yourself on the back, check in with yourself, and keep yourself accountable,” Jericho said.
Next: Here’s how to guarantee you keep the weight off.
8. Cut yourself some slack and finish strong
Everyone makes mistakes, especially when it comes to dieting and exercise. “Don’t beat yourself up too much if you veer from your plan,” Jericho said, “If you fall off the wagon or miss a workout, a lot of times people spiral and just give up … Pat yourself on the back, acknowledge that you’re human, and keep going.”
It’s also important to finish strong. Just because you hit your goal weight, doesn’t mean the work is over. Most people actually gain weight back because they forget that maintaining weight loss is part of the program. If you’ve lost the weight, you’ve proven to yourself you can stick to a plan. So, take time to celebrate, then make a new plan to maintain your weight loss.
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