We all want to make progress, and we feel good when we experience fat loss and see our hard work pay off. Being healthy and fit is a result of making a lifestyle change, and that takes a little time. But everyone wants to know what you can do to make progress faster. So here are 3 things you can do TODAY that will make a BIG difference quickly! Keep in mind, you can’t out-exercise a poor diet. 80% of your results come from your food choices, so follow these rules and cut back on these things, and you’ll be amazed at home much faster you progress.
#1 – Drink water – that’s IT!
The number one thing you can do for quicker fat loss is cut out the sugary drinks and fake sugary drinks. Sugary drinks are loaded with calories, and the more sugar you have, the more you crave. (And don’t be fooled – diet drinks are just as bad.)
I never used to see the harm in the occasional Diet Coke, but the chemicals in diet pop (or what you probably call soda) and other drinks with artificial sugar are not only addicting and make you crave more sugar…they make your body hold on to fat. So as hard as it might be (and trust me – I know because I’m a recovering Diet Coke addict myself), you’ve gotta kick this habit!
Drink water. That’s it! Okay, I know that sounds really boring. So maybe you can spruce your water up a little. My favorite thing to do is add fruit to my water. It gives it more taste and sweetness without all the junk. Add lemon, strawberries, oranges – whatever floats your boat! And make it a goal to fill your water bottle up at least 3 times each day. Then, keep building from there! My current goal is 10!
What about unsweetened tea and black coffee? Yes, these things are okay in moderation. And I know we all like to have a drink from time to time, too. I’m not saying you should never ever have these things again. I’m just encouraging you to stick to water most days and to stay hydrated. It will help you kick cravings, improve digestion, eat less, and lose weight. If you only do one of these three things, DO THIS!
#2 – Cut back on the sugar.
I said it above, but I’ll say it one more time just to reiterate the importance of this. The more sugar (and fake sugar) you have, the more you crave…and the more fat your body holds on to. We get SO much sugar in our diets, often unknowingly. Most people look at the amount of calories and fat in something before eating it, but they don’t always look at the amount of sugar or even realize how much sugar is in what they’re eating.
To put things in perspective, 4 grams of sugar is equivalent to 1 teaspoon. So how much added sugar is it okay to have in a day? I often wondered this myself.
According to the American Heart Association:
- Men – 37.5 grams/9 teaspoons, or 150 calories from sugar per day
- Women – 25 grams/6 teaspoons, or 100 calories from sugar per day
To bring this to life…one 12 oz can of coke contains 140 calories from sugar. That’s more than your day’s allowance! So what does that mean? Americans have A LOT of sugar. It’s estimated that the average person has over 60 POUNDS of sugar in one year. I promise, if you can be more conscious of your sugar intake and cut back, you’ll start burning fat fast!
#3 – Eliminate processed foods.
I used to be one of those people that ate a lot of diet food thinking I was healthy. You know, 100 Calorie Packs and low fat/low cal snacks. But the truth is if it comes in a bag or packaging of some sort, it’s not your best option. Processed foods contain a lot of refined carbohydrates, which in excess can be responsible for weight gain. They also tend to include gluten, a protein substance found in wheat, barley and rye as well as food additives. Gluten is responsible for the elasticity and chewiness in many of our foods. It can make you feel sluggish and bloated, and for many people with gluten intolerances can prohibit weight loss.
Weight loss isn’t just about the quantity of food you consume, it’s largely about the quality. Don’t treat your stomach like a wastebasket by filling it with chemicals and food additives. Keep is as clean as you can with lots of fruits and veggies, lean meat, and grains like quinoa and brown rice. Your body will thank you, and your waistline will show it!