Hi! Welcome to Fit, Food, and Fun Fridays! Today we’ll talk about foolproof ways to lose weight. For many people who are overweight, losing weight is not a simple, easy task. It requires significant changes to mindset, lifestyle, and emotions. Hopefully, this article can help you simplify it just a little bit:
One of the best ways to begin your weight loss journey or reach your health goal is by starting with a full, deep body cleanse. Select a cleanse that is not about starvation, however; rather, choose one that is about getting or resetting on the right track with the right nutrition. Your body’s systems are overrun with chemicals, toxins, and other poisons from the food that you eat, your lifestyle, and the environment.
It is these toxins that are often responsible for lacking energy, unnecessary added body weight, inability to fall asleep, and feelings of depression. A thorough and deep cleanse would not just help energize your body, but it will also boost your spirit and put you in a more positive mindset to help you see your desire turn into a reality.
Your goals and desire will only remain ideas until there is action taken to achieve them. When you know exactly what your goals are, when you map-out the strategies that you need, and when you commit to the actual date, you can start achieving them. This is important so that, instead of spending your time thinking, you can start doing. At some point, you need to stop talking about things and pull the trigger. Whatever goals you hope to achieve, they always require commitment. That only happens when excuses get out of your path and the outcomes become visible.
Find an enjoyable exercise routine
Everyone burns calories, but some burn more than others depending on lifestyle and activity choices. To reduce body weight, you need to partake in exercise programs that combine repeated high-interval weight and cardio exercises. Find some inspiring music, pick good areas where you can exercise that are convenient and comfortable, and make it more enjoyable all the time. Allocate one area in your home where you can do your exercising routine, or you can also build a small gym of your own using basic equipment like free weights, an exercise ball, and even piece of second-hand cardio equipment.
Even if you are just staying at home, keep yourself busy all the time. If you’re going out and you’re driving, you can park some distance away from your destination so you can get some walking in. Do squats while picking up clothes, or make several trips up and down the stairs. If nothing else, make dancing your work out!
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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