20 steps to simple fat loss

1 - eat to a 300-500 calorie deficit .. look at where your macros are at and subtract some carbs and protein and fats. If you don’t know where to start, there are plenty of good enough macros calculators out there. No it might not be perfect but it at least gives you a starting point. Protein and carbs have 4 calories per gram and Fat has 9 calories. So to get 300, you could remove 25 protein, 25 carbs , 11 fats. Just try and get close.

2 - increase your NEAT.. walk more! Get 6000 to 10000 steps. Download sweatcoin - https://sweatco.in/i/eramey Check out this free app — It Pays to Walk 🚶once you start to walk and track, you realize how easy it is to get 6000 so shoot for more each day.

3 - drink more water than you currently are. Track your water for 3 days. See how little you are drinking and begin to drink more. Shoot for half your weight, then .75 your weight, and then your body weight.

4 - follow a training plan that you love - if you hate the plan you are on.. follow a new one. There is no perfect plan except the one you love because then you are more likely to go back to it. Yes trainers have an idea of what plan works best, but if you hate it, you won’t go.

5 - sleep at least 7 hours per night. You have to begin to try and get that. That’s 11pm-6am or midnight to 7am, once you get into a routine it’s easier.

6 - stop drinking your calories, drink more coffee and tea. Get rid of those iced coffee or those drinks that have 14 names in it. Learn to drink coffee with additional stuff that has nothing in it or get flavored coffees. The drinks that have calories are nothing but bad usually. Get your calories from food instead.

7 - use cardio as a tool.. it is not the best thing. Cardio is great.. but it is not the only thing and it sure won’t beat a bad diet. Yes you can get on treadmill and burn 500 calories.. but then you go and have a big meal that is close to 1000 calories and now you are still in a caloric surplus which will cause you to maintain or gain weight. Start learning the basics of weight lifting with body weight or bands. Especially being at home, no one is around to watch you, take advantage of that.

8 - lift weights multiple times per week - again.. cardio is great but weightlifting is just as good. No you won’t get big and bulky.. trust me I’ve been trying for four years and I eat way more than you lol. With your diet and workouts comes results. If you want to put more muscle on.. you gotta eat way more. If you want to build lean muscle and “tone” you have to workout.

9 - eat .8 grams of your weight in protein - again this has to do with your macros and calories. If you are confused where to start, this is a good starting point because .8 grams is a good spot for lean muscle idea not your actual weight.

10 - write down at least 3 small goals per day - win small daily. You don’t have to be perfect everyday or every week. But when you begin the process of winning small daily, you feel accomplishment. I do 100 pull ups, 100 pushups , and walk 10000 steps a day. That is my three goals I have to hit.

11 - take cold shower - this really works. It lets your mind be at ease, helps with muscles, and allows you to focus more. Try thinking about work or finances or something with cold water all over you, it’s almost impossible.

12 - focus on big lifts first - if you can, hit those big lifts first. If you wait on them to warm up, you will be tired or not want to do it or maybe not hit good form and possible injure yourself.

13 - train each muscles 2x a week - this is a great tool to use if you have the time or advantage. Would it be better to train your favorite muscle 52 times a year or 104? See, but I understand if you don’t have time to do every muscle twice a week, so pick your favorites.

14 - stop trying to find the best supplements - ah my friend takes this or she takes this or this pro takes this. Stop worrying about the supplements and focus on getting everything right. Trust me I took anything and everything when I started. Now I take stuff directed to helping me be 1% better everyday.. but if I didn’t focus on my diet or cardio or training , most of my supplements would do nothing for me.

15 - do not cut out food and drinks you love. Still enjoy those things.. just occasionally and if you can fit them into a plan.. do that as well. This is a lifestyle change not a perfect diet.

16 - time your rest periods. Shoot for a minute at most.. do that for a little, then drop to 45 seconds, then 30 seconds. Use rest times when you need it especially but once your tracking it, you see how long you are actually resting.

17 - warm up and cool down properly - don’t just run into the gym and start lifting or running. Prep your day and pre workout if you can. Same thing with post workout, don’t just come home and eat and sit on couch for rest of the night.

18 - focus on consistency not perfection - again, if you can’t get your cardio or training or diet perfect for a day, who cares? Get some things accomplished that day and move onto the next day. Just don’t give up, keep going.

19 - aim to overload your training as often as possible. When you have the ability to train hard.. train hard. Your body might not be able to take that hard training everyday... but some days it can, take full advantage of that!

20 - be patient as duck (you know what I mean) it will take time.. trust me.. I’ve lost 40lbs twice.. each time it took me at least 5 months if not more.. did it suck? Hell yah.. but did I understand it would take that long? Yes, because it took me years to put on 40lbs, I knew that I couldn’t just make it fall off.