Hi team,
I'm a massive fan of Dave Ramsey, he is a guy that has helped millions of people get out of debt and financially free. Check out:- https://www.ramseysolutions.com/
He has developed the baby steps for financial peace - It a 7 step guide to help get out of debt.
The idea is that you do the steps one by one and not skip a head, it's called baby steps for a reason.
If you have any financial stress, please check this out and also listen to his podcast. It really does help and guide you aware from debt and set you free.
This got me thinking that there must be a way for fat loss to be done in a simple step by step guide like the Ramsey baby steps.
So after a lot of thinking this is a simple step by step guide in how to simply lose body fat.
The Fat Loss Baby Steps
Drink more water
Eat more fruit and veggies
Calculate the right calories for your fat loss journey
Track your calorie intake for 30 days
Walk daily for 20 mins
Get more sleep
Start a workout programme
So lets dive into it.
Drink more water
There is something about water that just helps with feeling good, feeling alive and refreshed. Water is the foundation of life, so get more of it in your body. It doesn't matter about how many ounces for your weight and body, just drink more water than you currently are on a daily basis and your body will thank you.
Eat more fruit and veggies
Fruit and veggies help with getting the right nutrients and minerals into your body deep deep deep into your cells. The more fruit and veg you can eat the better you will feel. Fruits and veggies fill you up instead of snacking on the rubbish. This is the good stuff.
Calculate the right calories for your fat loss journey
If you overeat and not burn enough calories you will gain fat. This is not rocket science, if you want to lose weight you must eat the right amount of calories for you.
Use this calculation:-
Current Body weight in pounds (lbs) x 15 = Calories to maintain your current weight
To lose weight subtract (-) 400.
Eg:- 154lbs x 15 = 2,310 (this is the amount of calories per day to eat if you want to maintain your current weight.
now to lose weight take that maintenance number and subtract 400.
Eg:- 2,310 calories - 400 = 1910 calories
So to lose body fat you must eat 1910 calories a day if you weigh 154lbs.
Track your calorie intake for 30 days
Use a calorie tracking app to log and record what you are eating for 30 days. This gives you a great overall picture of how things are going. 30 days gives you breathing space as well, there will be slip ups and days where you go out with friends and over indulge and that's okay. But try and get back on track soon after and asses over 30 days rather than a week or two. Your body needs time and patience for adaptation to new ways of eating.
Walk daily for 20 mins
Walking is the most underrated form of exercise. It helps burn fat and get the body realigned. If you can walk outside as fresh air is good for you. If you can try and find a hill to walk up and down during your walk to help get a little out of breath. The nice thing about walking is that it's the easiest exercise you can do and it has beautiful benefits for the body.
Get more sleep
Sleep resets the body to were it should be. The body resets hormones, and reassess what the body has been through the last 24hours and heals through that. But the body needs time to do this, 7 - 9 hours of sleep is optimal. So this means you may need to go to bed earlier, switch off Netflix and your phone and get your head down. This will be hard to do at first, but sleep is a habit and your body may need to relearn how to sleep for more than 5 hours. This maybe the hardest step.
Start a workout programme
Get a workout programme to follow for 30 days. Fat loss happens in the kitchen and working out is a great side kick to that. Working out makes your body look tight and toned by using the muscles that may not have been used for a while. Weight lifting and getting strong helps with self confidence and making you look like a super hero. Check out https://www.wholehappyhealth.com/challenges for workout programmes.
Small steps are the way forward to achieving anything in life. One step at a time, tick them off and then be proud of what you can achieve.
Baby steps become habits.
Habits become behaviour.
Behaviours become lifestyle.
Lifestyle becomes who you are.
- Chris
Comments