3 step plan to quick weight loss

Try this 3 step plan to weight loss to kick-start your fitness program this year!  While we are not nutritionists, there are a couple of straightforward things you can do to lose weight quickly.  If you have some pre-existing medical concerns, please contact your primary care physician before starting any major diet changes.

  1. Cut back on sugars and starches – This lowers insulin levels, which is the primary hormone related to fat storage.  The lower insulin levels will also help with reducing bloating.  The can result in up to 10 pounds of weight loss in 1 week from reduction in water retention and fat stores.
  2. Eat more protein and vegetables – Low carbohydrate vegetables with high protein foods, helps improve the feeling of being full when eating fewer calories.  Also protein requires more calories to process so it increases calorie burn.
  3. Lift weights 3 times per week – Muscle burns calories, the more you have the more calories you burn speeding up weight loss.  Just be aware, initially you may see a slight weight gain as muscle is denser than fat.

What you may notice is that cardio workouts, such as, running and biking are not the main drivers to losing weight fast.  Cardiovascular exercise is important and can burn more calories, but excessive cardiovascular exercise can also rob you of calorie burning muscle because your body can’t keep up with the calorie needs to perform cardio training and will start to cannibalize your muscle tissue to keep up with the need. Check out our Group Weight Loss Program, if you want assistance to help achieve your weight loss goals

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