Weight loss doesn’t have to be hard. In fact, there are a few things that, if you do them consistently, you WILL see change.
- Eat enough protein – so many people don’t eat enough protein. If you are trying to build or sustain muscle, especially as you age, you should get .8 to 1 gram of protein per pound of bodyweight. If you are significantly overweight, aim for .6 grams per pound. Is that more than you are used to eating? If you’re like most Americans, it probably is! Try to incrementally increase your protein intake by making sure you get at least 20 grams per meal, then work your way up from there either from eating a few ounces more of meat or adding a snack or extra meal. You might be wondering why this is a weight loss approach, if I’m advising you to eat MORE? Protein is satiating, meaning it fills you up. You won’t have room to eat all the junk. Give it a try!
- Eat more fruits and vegetables – these are not only healthy but filling, too. Plus, you need fiber and micronutrients that they provide.
- Eat less processed foods – concentrating on real, whole foods instead of those that come from a box is essential for helping you lose weight. Processed foods can be anywhere from 300 to 500 calories and they often are high in fat and carbohydrates, too, including sugar. Eliminating them can go a long way.
- Increase resistance training, decrease cardio – the more muscle your body has, the more it can burn naturally on its own all day long. Instead of doing endless cardio, set a step goal for yourself. I aim for 7 to 8 thousand steps a day. Then, make sure you are lifting weights or doing bodyweight exercises at least three times per week to build and maintain muscle.
Try these four things and let me know how it goes! I suspect you will be pleasantly surprised!