If this sounds like you, this guide is for you. This guide isn't going to go over every morsel of food that you are going to eat, but it's going to wake you up to some of the harsh realities of
7 Step Weight Loss Guide
Step 1: You're Going To Have To Learn To CookIt's 2017 and if you aren't cooking at least some of your meals, you aren't serious about losing weight at all. Overeating is easy to do when you can go order 10 McSomethings and smash them while drinking a big soda.
Having control of your macros, flavors, and quality should be a number one priority. Cooking some chicken, browning up some hamburger, or boiling some rice isn't hard at all. In fact, learning to cook will be more important than any other step here. It's a lot less harmful to eat an extra chicken breast or piece of tilapia than it is smashing that McWhopper.
Go to your grocery store and shop the perimeter to find all of the fresh produce and meats. Buy a pan and learn to cook.
Seriously, stop and go do that.
Step 2: Cut Out the AlcoholWe're not telling you how to live, but if you want to actually lose some weight, you need to cut out at least some alcohol. Calorie counts for beers vary, but 154 calories for one can of brewski is more than 100 grams of tilapia.
Cutting down on the amount of alcohol you consume allows you to effectively eat more.
Take this into consideration when planning your meals. You did listen to the step above, right?
Step 3: Quit Drinking Your CaloriesSodas, sports drinks, sweet tea, and lemonade are all tasty over some ice. Since you are overweight, you probably don't exercise moderation, so work on cutting out as much as you can.
Just like I said above, you could eat a chicken breast and a baked potato for the same amount of calories than that soda you bought at the gas station.
Losing weight doesn't mean you have to stop enjoying everything in life, you just have to quit enjoying it so often.
Step 4: Stop Eating Like A PigAs awesome as those tacos you posted on Taco Tuesday looked, that was a lot of food... and you know it.
Eating too much food is the norm. We have family gatherings that are loaded with 10 different sides, 5 desserts, and whatever Karen brought. We like to have gatherings, parties, and anything social to include food, because who doesn't like to eat?
The sad truth is engorging yourself with food every meal has put you to the weight you have. Instead of trying to justify eating an extra 10 chicken nuggets because they were only $1.49, make a better decision to just follow step one.
You are what you eat and if you're reading this, I can't sugarcoat it because you might eat that too.
So stop eating as much as you do and please follow step 1.
Step 5: Start Meal PreppingBefore you start hashtagging every boiled chicken breast and broccoli meals, let's go over a few things about meal prep people really don't talk about.
The first part of meal prep is knowing how much you can eat to get to the weight you want. Take the time to input some numbers into a TDEE calculator and be brutally honest with your activity levels. If you are a lazy sack that comes home after work and melts into the couch to play Call of Duty, then don't say you have moderate physical activity.
Once you figure out how many calories you should eat, the next step is to plan meals out. Since you've learned how to cook, now is the chance to pick out some good protein sources, find some healthy carbs, and sprinkle in some tasty nutritious fats when you can.
Eating a variety of foods is ideal, but if you are only comfortable eating chicken, stick with it. Learn how to cook as you go and add dishes to your choices as you get better.
Lastly, buy some Tupperware or whatever containers you can afford to prep your meals. Spending a few hours one day to cook all of your meals for the week is doable, and you'll save money. Along with the savings, you'll start feeling better and losing weight.
Step 6: Get Off Your ButtLook, abs are made in the kitchen, but getting off the couch allows you to eat more and feel better about yourself.
Start hitting the gym and find some outdoor activity you would like to try out. Hiking, bicycling, walking, or even swimming is fun and burns a lot of calories.
Assess your current schedule and find a way to fit in some gym time. It only takes two to three days of consistent training to get into shape fast.
Step 7: Stop The ExcusesLast but not least is to stop the excuses. Look, people who are in shape eat right, they exercise, and live a mostly balanced life. Sure they may go eat a pizza sometimes, but they don't continue eating like they normally do when they go wild.
The brutally honest truth is you're the one who's overeaten, drank your calories, and sat on your butt all of the time. This isn't to beat you down, this is to open your eyes.
Any time you find yourself trying to justify being lazy, eating that donut, or drinking that big gulp, stop and think about what you're doing. You're either going to wake up and start losing weight, or you're going to keep going along the same path. We are creatures of habit, so you have to be on your toes at all times.
Movement is life, so get out there and quit letting life pass you by.
Bringing It All TogetherIf you've made it this far, you've either skipped to the end to see if there's a chicken nugget of information that you can find that will be your "magic pill" to weight loss, or you are serious about losing weight.
Learning to cook is vital to getting healthy because you can eat amazing foods and still lose weight. Don't believe me? Try this chili lime chicken with potatoes and green beans and tell me that's not one of the best dishes you've ever had.
Start weaning yourself off of calorically dense drinks and start drinking water, tea, or even 0 calorie drinks. I personally like to use the Mio water flavorings for my water when I want something more flavorful than water.
Quit eating like a pig and plan out your meals. Cook them in advance and you'll never have to worry about what's for lunch. Stop lying to yourself and justifying eating poorly and own up to your mistakes... We all make them.
Lastly, start getting exercise in and out of the gym. You don't have to spend hours in the gym every day to get into shape, you simply have to consistently follow this guide and you'll reach your weight loss goals.