6 Steps To Rapid Weight Loss That Lasts Forever
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How to Overcome Any Fat Loss Plateau To Sustainably Lose Weight
On today’s episode of Live Lean TV, I’m sharing the 6 steps to rapid weight loss that lasts forever.
In addition to this, I’ll be talking about how to overcome the dreaded fat loss plateau, so you can continue to achieve rapid fat loss results, that last.
Let’s go.
It is no secret.
Losing fat is hard.
What’s even harder to comprehend, is that fat loss is not normally a linear process.
In other words, people tend to lose fat quicker in the beginning, but then the fat loss begins to slow down, during the middle of the journey.
Eventually you may hit a wall, then your fat loss stops all together.
In other cases, the fat may even pile back on.
Rather than focusing on developing sustainable healthy habits, people who gain the weight back, tend to:
- Chase shortcuts
- Magic pills
- Short-term fad diets
When the fat piles back on, these shortcut chasing individuals:
- Get pissed off at their body
- Lose confidence in their efforts
- Give up completely
Fortunately, if you are a Live Leaner, this does not apply to you, because you take the smart approach to sustainable weight loss.
6 Steps To Rapid Weight Loss That Lasts Forever
To avoid hitting a weight loss plateau and packing on the rebound weight, follow these 6 steps to rapid weight loss that lasts forever.
#1. You Need To Make A Mindset Shift
The first step to rapid weight loss that lasts forever, is your mindset.
My book, Think And Live Lean, is dedicated to the 6 principles to develop the Live Lean Mindset.
It’s essential that you re-wire your mindset to think of your health as a journey, comprised of daily habits.
To begin this mindset transformation, you need to start with your “Why”.
If you’re excited to learn the action steps to acquire the Live Lean mindset, type in yaaaaaaaas in the comments below.
Get a copy of my Think And Live Lean book or audiobook here on Amazon.
#2. Dial In Your Food Choices Even Further
You may have heard me say this one before.
I prefer you to take a progressive approach to your new way of eating.
If you’re used to drinking 4 cans of soda a day, try this approach.
Rather than just quitting cold turkey, and immediately shifting to drinking just water, starting on day 1, I recommend you progressively replace a can of soda with water over the coming weeks.
The same thing goes for processed foods, like cookies and bread.
Eventually your goal is to clean these foods completely out of your daily diet.
However, this progressive and sustainable approach will help coax the fat off over the long-term, rather than just force it off in the short-term.
If you’ve hit a plateau, take a look at your diet, and see if you’re still consuming processed foods daily.
In many cases, these foods may be disguised as healthy, such as those 100 calorie processed snack packs or foods that are filled with whole grains.
If you are still eating these processed foods, progressively replace them from your daily eating, with other sources of healthy whole foods to further coax off the stubborn fat.
#3. Calorie And Carb Cycling
Calorie and carb cycling can help break weight loss plateaus by tricking you into eating less than you think.
In essence, some days you eat normal amounts of good quality foods, then other days you eat less.
Rather than being at a constant calorie deficit, this fluctuation in calorie and carbohydrate consumption prevents your body’s metabolism from slowing to a halt, while still being in a calorie deficit at the end of the week.
Being in a calorie deficit is what’s important for weight loss.
We have a carb cycling program on our Team Live Lean inner circle site, if you want to go check it out.
#4. Eat More Protein
One of the risks of being in a calorie deficit is the loss of muscle tissue.
Muscle is the key metabolic driver.
The more muscle you have, the higher your metabolism.
Unfortunately when people cut calories too much, they lose muscle, thus decreasing their metabolism and their ability to burn fat off for energy.
Here are the best foods high in protein.
#5. Lift Weights And Sprint
Unfortunately, when people are focused on losing weight, they become addicted to slow and long endurance cardio.
When on a low calorie diet, cardio can further attack your lean muscle tissue, thus slowing your metabolism even further.
This is why maintaining your strength and building muscle can help you overcome your weight loss plateaus.
If you already do lift weights, make sure you’re switching up your workouts.
Your body will eventually adapt when the same methodology and stimulus, if it is applied over and over again.
It’s time to change it up, if you are in your comfort zone of doing the same:
- Exercises
- In the same order
- Weight
- Tempos
- Rep counts
- Set counts
- Rest periods
Focus on adding more multi-joint compound exercises to your routine, including:
You can also change up your workouts by:
- Lifting heavier weight, with good form
- Shorten your rest periods
- Slow down your tempos of how quickly you’re raising and lowering the weight
- Add in more sets to increase the overall volume of your workouts
Whatever you’re currently doing, switch it up.
I personally love the workouts in my Live Lean Afterburn 2.0 program.
If you haven’t checked it out yet, I bet you’ve never done workouts like this before.
Lastly, if you’re used to walking or jogging on the treadmill for long periods of time, switch it up by doing sprint intervals.
Go check out my Live Lean Sprint 2.0 program for cardio workouts that will burn the fat off, 3x faster.
#6. Sleep
If you’re not getting your 7-8 hours of deep sleep, your hormones are probably out of whack.
When your hormones are out of whack like this, your body won’t burn fat as efficiently.
Here’s a video on how to improve your sleep.
There you have it Live Lean Nation.
If you’re experiencing a weight loss plateau, tell me in the comments below, which of these 6 sustainable weight loss tips you need to start focusing on today.
BROWSE MORE EXERCISES TO LIVE LEAN!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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