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Are you having a hard time getting started on your weight-loss journey [3]? With so much advice out there about how to lose weight [4], it can feel so overwhelming that you have no idea where or how to begin. Or maybe you've tried a plan and haven't seen any progress, so you just give up.
Here's a simple plan from fat-loss coach Carter Good [5] (@cartergood on Instagram) to help you get started today. He said, "For the next month, I want you to implement as many (if not all) of these strategies as you can."
He doesn't believe in cutting carbs [7] or sugar or fruit or whatever. Although you do need to cut calories in order to lose weight, he said, "if you go in with a list of 'bad' foods you can't have anymore, it'll just worsen your relationship with food, and you may end up quitting altogether."
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A more effective approach is to start adding healthy habits [8] into your life, like these six:
- Instead of eliminating foods, start adding more low-calorie veggies [9] like leafy greens, cucumbers, and celery.
- Start incorporating more lean protein into every meal including tofu, chicken, and eggs.
- Instead of eliminating all snacks, eat snack once a day, and choose fresh fruit or protein [10].
- Instead of eliminating liquid calories, dressings, and sauces, use lower or zero calorie alternatives.
- When it comes to exercise, there's no need to go from zero to 100 instantly. Carter said people assume more is always better. "If lifting 2-3 times per week is good, 6-7 times is better! If walking every day is good, running sprints every day is better!" He added, "It's really just a matter of time before you burn out and have to, a) reassess your plan, or b) quit 👎." A better strategy is to move throughout the day [11], aiming to get 8,000 to 12,000 steps per day.
- Also start including weight lifting a few times a week.
Give it a try. For one month, keep your weight-loss plan simple with these six strategies. Carter said, "Best case scenario? It kickstarts your weight loss journey in a healthy, sustainable way. Worst case scenario? You don't lose much weight, but you're at least feeling better and engaging in a buttload of healthy habits that'll lead to success." What have you got to lose?