Weight loss goals always start with good intentions, but if weight loss is not immediate, giving up feels like the answer.  To avoid falling off the wagon, try these five simple steps to achieving quick, healthy weight loss. When boiled down, these five simple steps may be the catalyst for creating a healthier lifestyle over a short-lived fitness highlight.

Just remember, life will get in the way at times, but, if you embrace the journey and make each component part of your daily routine you’ll be more resilient to excessive weight gain and your health will thank you too.

Read on to discover our top Five Steps to Losing Five Pounds Fast!

Step 1) Believe To Achieve

Let’s start with the most important step for losing weight… Attitude. Rome wasn’t built in a day, and odds are if you’re reading this, your weight gain wasn’t from a day too. That’s okay. You’re not alone! However, how you strategize for dealing with unwanted bodyweight is the difference between living your ultimate healthy lifestyle, or finding temporary success and restarting the process in the near future.

Overly hyped programs promising quick weight loss ARE NOT THE ANSWER! This may sound hypocritical due to the attention grabbing title (but, the points in this blog are lifestyle changes and not points aimed at your wallet). Most programs, especially the infomercial type, or latest fitness crazes will help you lose some weight. However, if you cannot foresee keeping up that regimen and ultra-restrictive diet (or the latest supplement fad), odds are this is not a lifestyle. Sadly, these companies know this and know you’ll come back for more due to the short-lived success. Your body is smart. It adapts, and what worked the first time may not work the next. 

As depressing as that sounds, the solution is fairly simple. Don’t focus on weight loss! If you do, you’ll probably stress yourself out and make the problem worse by standing on your scale every day. If you shift your goals to improving your health for the long haul, healthy weight loss will happen naturally and probably faster than you think.

Start to believe in yourself and your goals. Tell yourself you’re worth it and worth cutting down or completely cutting out certain medications (only after your doctor has approved this), thanks to making simple healthy lifestyle changes as seen below. Professional athletes believe in their goals, why can’t you?

Step 2) Maximize The Most Important Nutrient

The odds of your body burning body fat in a dehydrated state are not good. In fact, pretty much any bodily function is less efficient when dehydrated. Plus, water is the majority of what our body consists of and is the ultimate way to flush toxins out. Do yourself a favor, and make better hydration a daily emphasis. This can start with eight glasses of water (or anything better than where you’re at currently).

Just remember, if you like sodas, carbonated drinks, caffeinated beverages or alcohol, these do not count towards being properly hydrated. So, you’ll need to make up for these, minimize their use, or cut them out. Sorry for the cold hard facts. 😉

Yes, there’s an adjustment that goes on with better hydration (you know what that is), but regular bathroom breaks are less frequent after following the next steps. Just remember, don’t give up! Anything worthwhile takes work and dedication. Rome wasn’t built in a day! 😉

Step 3) Eat Better

Have you ever heard the saying, “Eat to Live, Don’t Live to Eat!” Unfortunately, most are doing that latter and in fact, we were too (I was 270 pounds once). However, giving up certain items has been the most rewarding experience for our overall health, fitness and well-being and we will never look back.

At this moment, there’s probably certain “unhealthy,” foods or beverages you feel may be impossible to live without. On that note, try to imagine if these foods were present or as readily available 50-60 years ago, back when diabetes, obesity, heart disease and cancer were almost non-existent diseases. Now, these diseases are our nations biggest killers! (Statistics can be found on the American Diabetes Association or CDC websites).

Stating any of this is “non status-quo,” but, just look around. As the world’s top Super Power, we’re one of the unhealthiest. Processed and convenience foods may have made things easier for on-the-go food options, but they’re killing us. Apologies for expressing this point, but we cannot sugarcoat this anymore. There’s a plethora of Netflix documentaries on these topics with immense research and statistics showing these facts, but this is all against the grain and unpopular knowledge. Primarily because, our biggest industries are profiting off of low-grade and unhealthy foods.

We realize this is shocking, especially since our nation’s dietary science programs endorse out of date or skewed knowledge; but ask yourself have you tried following the food pyramid (or anything remotely like it)? Have you tried following a point system or cutting calories? It’s simply not that easy.  There’s certain factors that simply do not work with the human body. I.E. foods that have artificial ingredients, are toxic in nature or just not suitable nutrient sources. Ultimately, the determining factor in what makes the top-cut for our nation’s nutrition standards are the industries that yield the most profit.

Finally, the solution.  Remove sugar from your diet. That should be a given, and anything that has an added amount of 5g sugar per serving is too much (and probably adding risk of ALL of the diseases above). Fruit and veggies do not count and to be honest, go crazy with both. They’re great for calming food and sweet cravings, and will put your metabolism and digestive system to work (in your favor, which equals burning calories).

If you’re willing to take this a step further, try removing dairy for a month. This has not been part of my diet on a regular basis, (since the first time we removed dairy, close to ten years ago), but we caved with the first trimester of Jessica’s pregnancy. Ironically, after giving this up, I lost over 12 pounds (in a week) and our acne went away. There’s a number of reasons for acne, but one big reason is an outcry from the body’s lymphatic system. The lymphatic system is one of the body’s first shields from harmful bacteria and disease, and usually gets under-appreciated in the medical world.

Best of all, better nutrition is not rocket science. It seems that way, but if you allow yourself to listen to your body, AMAZINGLY positive things will happen. Including weight loss.

Step 4) Exercise For Your Goal

Most would believe that exercise should be at the top of this list, but it really doesn’t matter, and when followed in this order, one’s more likely to reach their goals and progressively graduate from them. For starters, most can start adding more activity into their daily lives. Especially if you have a desk job. From there, determining what your goal is and how to train for it is next.

For the sake of this article, let’s focus on the biggest fitness goal. Weight loss. Bodyweight comes in several different forms, and the body is willing to use several as a FUEL resource. This includes carbohydrates (muscle glycogen), fats and muscle tissue. However, to target fatty tissue, you have to train smart and train in the way the body will yield the most amount of fat in the shortest amount of time.

I know what you’re thinking. If you run for hours on end. Or, spin until I’m you’re sweaty mess, you’re doing a great job for your cardiovascular health. However, only minimally burning body fat.  Yes, you burned some fat, but not to the extent of circuit training or sprinting. In fact, you probably burned as much (or more) muscle tissue.

To clear up another misconception. Females will not get overly muscular from lifting weights. You will build muscle tone, and lean muscle tissue, but it can take years of the right training habits, nutrients and right body type to obtain anything remotely similar to the pictures below. The ideal formula for burning body fat is performing activities that burn fat fast (within a 20-30 minute window), and are as muscle sparing as possible (anaerobic over aerobic).

Ultimately, having the right blend of both is perfect for overall health.

Step 5) R & R

Finally, don’t forget to rest and recover. If you get to the point where you’re hooked on fitness and exercise, you’ll need breaks. A well placed rest day or two (active rest works too!), is essential for allowing the human body to recover and reset itself for constant, gradual progress.

Even some of the biggest, most “hyped,” fitness programs are at fault for causing Over Stress Syndrome and overall burnout. This has lead to some quitting on their goals, which is sad and unfortunate. Especially since, this is totally avoidable when following the right program.

If you’re overly sore, or feel a rest day is order, take it, but one is usually enough.

What do you think?

We would love to hear your feedback below and how you plan on implementing these five steps into your daily life. It may seem like a lot at first, but adding them gradually will ultimately provide a winning formula.

Just remember, Rome wasn’t built in a day and neither are healthy lifestyles (unless you’re currently living one). It takes constant, gradual improvement, but when approached gradually, your best health and ideal weight is obtainable.

Don’t quit! You’re worth it!!


Coach Justin

Coach Justin
Coach Justin

Justin and Jessica Rundle are Spokane natives and the founders of Workout Anywhere (a Northwest fitness training app for busy parents, by busy parents). In addition, the two are the official strength & conditioning coaches for Mt. Spokane High School. To Learn more about Jessica and Justin Rundle, click here: Meet Team RundleFit.

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