Part 2, here we go. If you read part 1 then you will know you were supposed to drink some more water before bed, and then get to bed on time. Hopefully you did one or both of those things and started today on the right foot! If you did not do those things, don’t worry. Today is a new day, and we are starting fresh. I want you to pick 1 or 2 of these magic fat loss pills off this list and do them today!
Magic fat loss pills at Buffalo Nickel CrossFit
The whole Buffalo Nickel CrossFit team is here to help you. So, if you have questions please let us know. We would love to help you have the body and/or life of your dreams!
Calorie deficit
Food gives our bodies energy. A way of measuring how much energy we take in and how much we burn is through calories. Consuming less calories than you actually use in the day will result in weight loss.
Please understand this does not mean starving yourself of nutrients and food completely. Your body still needs energy to function properly.
This can be tricky and there’s an overwhelming amount of information on this topic. So, take my advice and do research. Or, get a nutrition coach to help figure out the right foods and quantities.
High quality sleep
You have heard it before and you will hear it again. The average adult needs 7-9 hours a night. Sleep allows your body to rest, shut down, and reset.
This does not mean getting in bed at 10 but staying up for two hours watching TV, or playing on your phone. Your body/mind are easily trained. This is why you feel sleepy but then when you get in bed your mind knows there is a couple hours of stimulation coming, so it perks up.
Try to make your room a good sleeping habitat (cool, dark, comfortable, quiet), then get in bed and focus on your breathing. It will help you get to sleep and stay asleep. In my opinion, good sleep is the most underutilized tool for health.
Hydration
Drink water!
Water is the only truly healthy drink that also offers 0 calories. Juices, pops, teas, energy drinks, coffee, and more might provide some energy, or are a good treat once in a while.
But water flushes toxins, boosts metabolism, improves skin/hair, helps blood pressure, makes a healthy brain, regulates body temp and more. Want to drink more water but don’t know how? Here is our article on 5 ways to get more water.
Sufficient protein
The body needs protein. Plain and simple, humans must have protein. And good quality protein in the right amounts is important for maintaining strength and muscle tone.
For the most part your protein should be lean and minimally processed (white meat poultry, eggs, certain seafoods, some red meats). If you are vegan or vegetarian I would suggest looking for a yellow pea protein powder as opposed to soy products.
Most if not all the world’s soy is genetically modified. Concerns about this are (luckily) becoming more important to people. However, there are alternatives available.
Nutrition dense foods
Have you ever eaten a large quantity of food only to feel hungry again a short time later? Chances are this was because that food was not rich in nutrients.
Here is the kicker too, most times “foods” that don’t offer many nutrients are cheap to buy. However, you are not fulfilled when you eat them, so it leads to eating more. Eating more means you have to buy more, therefore spend more, so are they really cheaper?
Not to mention they don’t give your body nutrients, and years of little to no nutrients can result in some pretty major health problems that cost 100 times what some good healthy food would have cost.
Stick to healthy, nutrient rich choices to fuel your body.
Strength train regularly
Lift heavy objects a few times a week. Heavy is relative. For some people and some movements heavy will be 10lbs. For others it will be hundreds of pounds.
We have covered some of the benefits of adding weights in your workout here. Usually when people hear the phrase “lifting weights”, they picture some massive bodybuilder who has such big muscles they can’t touch their shoulder.
But weight training does not need to be super heavy to be effective! Adding it in even a few times a week can be super beneficial.
Increased heart rate
Do things that get your heart rate high. Not just kinda sorta high, but red lined.
Sprints, jumps, full body movements are great at getting and keeping that heart rate up. Make yourself sweat and breathe hard.
Once again, like strength training, cardio done a few times a week will help metabolism, keep muscle tone, keep bone density up, increase balance, coordination, brain health and general athleticism.
The key magic fat loss pill: consistency/patience
You will not and should not lose tons of weight in a short period of time. Be patient.
You spent 20 years getting out of shape, expecting to get in shape in 30 days is delusional. I will tell you right now, if you are expecting to see a change before a couple months you will be disappointed. Especially if you are not consistent.
You have to do all these things daily or almost daily to see any real change. Now, you will probably feel change after a few days, but this process works from the inside out. So you will feel it, then see it. Not the other way around.
To help keep on track, celebrate small successes. Maybe it was your first day in 10 years where you did not drink pop, be proud of that. Use that as encouragement to help motivate and inspire yourself to continue down the healthy path.
These magic fat loss pills can help you
Stick with it! You can do this. Remember that it is our goal to make you happier and healthier. One of the things we offer is nutrition mentoring. We can give you awesome one on one coaching to help you understand nutrition. You can improve your lifestyle to work FOR you and not against you.
