Goal Setting - Lose At Least 100 lbs. With This Strategic Plan

There’s probably a reason you’re looking for proven strategies to lose 100 lbs. or more. Your doctor may have told you to implement healthy habits to lose at least 100 lbs.

Maybe you’d like to appear more professional for your job or career and that will require you to successfully, effectively and sustainably lose over 100 lbs. Or it’s very well possible that you're simply looking for sustainable 100 plus pounds weightloss methods. 

Before I get into the details, I want to make this point very clear: you can lose over 100 pounds without weightloss surgery. I will say it again: You can lose 100 + lbs. without surgery. Read that again and understand that it is possible. Simply follow these methods for sustainable weight loss of over 100 pounds and you'll likely achieve your goal. 

This in-depth post includes affiliate links to products and books which, if you make a purchase using them, I may receive a monetary commission. I'll let you know which are the affiliate links as you read. 

Goal Setting for Successful Weight Loss 

Setting successful goals for significant weight loss is essential for long-term success. That statement may seem like common sense as most people understand how critical it is to establish an effective set of goals to lose a noticeable amount of weight.

One of the problems with this piece of common knowledge is that a lot of people don’t set weight loss goals in a manner that results in long-term, sustainable weight loss of 100 lbs. or more. 

Weightloss Scale Accuracy 

In order to reliably and consistently track your accurate bodyweight as part of your safe and effective weight loss for 100 lbs. or more, your scale must be accurate. This point is very important and non-negotiable.

It can be extremely frustrating and discouraging to see your bodyweight fluctuate so wildly that it seems as though you gain and lose weight randomly when in actuality you could be losing bodyfat and not realize it. 

Your accurate bodyweight scale does not have to be an expensive, high-end device. A simple bathroom scale designed for people who are significantly overweight is all that is needed. It is sometimes difficult to find a quality scale for people who weigh 500 lbs. or more.

My Personal Weightloss Scale Recommendation  

As a Fitness Coach, Certified Personal Trainer and Weight Management Specialist, I am considered an authority in the field of weightloss.  As such, I am confident in my recommendation and endorsement of a quality, durable weight loss scale for significantly overweight people. 

The ZOETOUCH Digital Scale (affiliate link) is designed for heavy people with a wide platform and a capacity of 560 lbs. It has an easy to read LED display and comes with batteries. The simplicity in its design makes it a great option at a reasonable, affordable price. 

The scale is not fancy, has no unnecessary features and it will allow you to accurately keep track of your bodyweight over the long term. 

Once you have your quality weight loss scale that is designed for people who are very overweight, you’ll be able to confidently track your progress as you meet your established goals.

Short-Term Goals 

Short term goals for sustainable weight loss are important to keep you on track as you embark on your long-term journey to achieving a lower bodyweight.

As part of your gradual weight loss plan to lose 100 + lbs., your short-term weight loss goals should be on the timeline of two weeks at a time.

Sometimes it’s recommended that you keep track of how much you weigh on a weekly basis, and that’s fine if you’d like to watch the scale go down on the short term. But as you document your weight as you lose the pounds, you may notice fluctuations due to body water loss and retention.

It is important to remember that when you set your plan and put into place your proven strategies to lose 100 lbs. or more, the tendency to have large fluctuations of water weight can cause the numbers you see on the scale to wildly go up and down day to day. By keeping track of your body weight in two week increments, you will likely see a gradual decrease in your body weight. 

If you are extremely overweight or obese and you implement your healthy habits for losing 100 + lbs., you may see a very dramatic loss of bodyweight in the first few weeks of your weight loss journey.

It is not uncommon for heavyset people to lose 5 – 10 lbs. of body weight per week in the first few weeks. Keep in mind that when you put into place your gradual weight loss plan to lose over 100 lbs., you’ll lose bodyfat along the way. However, that extreme weight loss over the first few weeks will likely be mostly water weight and that rate of loss will be reduced and will stabilize. 

That being said, your short term, significant weight loss goal should be established and tracked in two week increments. 

Medium-Term Goals 

Your medium-term goals for losing a large part of your total body weight should be in about 12 week increments. I’ll explain later that a part of your proven strategies to lose 100 pounds or more  includes the process of periodization.

What that means is that you’ll use the healthy habits for losing 100+ pounds and experience sustainable weight loss in periods of 12 weeks at a time. 

One of the proven strategies to lose 100 pounds or more is to set your medium term goals with an end date of 12 weeks. This period of time is sufficient to see a gradual reduction in your total bodyweight. 

Long-Term Goals 

In your long-term weight loss plan to lose over 100 lbs., it is essential to establish long-term goals. For the sake of this sustainable 100+ lb. weight loss method, a long-term goal of 1 year is an easy end point. To enjoy significant, sustainable weight loss, it may take several years to reach your end goal.

In may be counterintuitive, but setting your sites on a distant goal of losing over 100 lbs. or more of bodyfat may be discouraging and it’s easy to go off course if you don’t track your progress over shorter periods of time. 

So, it’s a good idea to set your long-term weightloss goal of over 100 pounds at 52 weeks. But remember, this gradual weightloss plan to lose a significant amount of bodyweight may take longer than a year. And that is ok. Maybe it will take you two years or even three or four years to get to your desired bodyweight after losing over 100 lbs. 

See the Results Along the Way 

When putting an effective plan to lose more than 100 lbs in place, some people get so caught up in the end goal that they don’t enjoy and appreciate the progress that is made along the way. Sustainable weightloss of 100 + pounds takes time. You will not just wake up one day and be over 100 lbs. lighter. 

However, as you gradually lose bodyfat, you’ll see and feel positive changes with your body. For example, every month your clothes may become loser and your face and neck appear thinner. It’s likely that people will notice and start to give compliments that will further motivate you to stick to your proven strategies to lose 100 lbs. or more. 

As you experience these results along the way, every week and month, enjoy and appreciate what you’ve accomplished. You’ll feel motivated and confident as you: 

·         See the numbers on the scale consistently go down

·         Watch your clothes become looser

·         Feel more energized and light on your feet

·         Impress your doctor with your improved health markers

·         Regularly get compliments on your weight loss as people notice

Perhaps the only downside of your plan for long-term weight loss for 100 lbs. or more is that you’ll need a new wardrobe! 

Set Your S.M.A.R.T. Goals  

Safe and effective weight loss goals for losing over 100 lbs. should adhere to the components of a simple acronym: S.M.A.R.T

The goals of your gradual weight loss plan for 100 lbs. should be: 

Specific 

Your short-term, medium-term and long-term goals need to be specific, not general or arbitrary. Instead of saying, “I want to lose a lot of weight” or “I plan on losing over 100 lbs.”, establish specific bodyweight goals for every period of your long-term weight loss of 100 pounds or more. 

If you exceed your weight loss goal and lose more weight than you planned on, that’s ok. Just stick to your program and adjust your goals accordingly. 

A very good goal is to lose 2% of your bodyweight every 2 weeks. That means if you weigh: 

• 300 lbs. you’ll lose 6 lbs.
• 350 lbs. you’ll lose 7 lbs.
• 400 lbs. you’ll lose 8 lbs.
• 450 lbs. you’ll lose 9 lbs. 

As you achieve your lower bodyweight along the way, you’ll need to adjust your calculations after you achieve your medium-term goal of 12 weeks. 

Measurable 

As stated above, when you set realistic weight loss goals of 100+ lbs, you need to have a metric by which to measure the weight loss. As part of these proven strategies to lose 100 lbs. or more, you’ll measure your progress in pounds. 

Attainable 

In should go without saying that your goals should be attainable. Don’t make the mistake of setting extreme goals that are very difficult or impossible to achieve. In this case, if you happen to achieve significant weight loss in a short period of time, it will likely be unsustainable. 

In reality, you should implement a gradual weight loss plan for 100+ pounds. As I previously stated, an example of this would be to set the attainable goal of losing 2% of your bodyweight every two weeks. This is a slower process to lose a significant amount of bodyweight, but it is also the most effective and sustainable. 

Relevant 

Your long-term weight loss goals for over 100 pounds should be in line with your reason and purpose of dropping the pounds. Do you need to reduce your blood pressure or cholesterol? Do you want to have more energy and feel better in general? Do you want to have more confidence in your appearance?

The reason why you implement your sustainable 100 + weight loss methods and establish your goals matters. Keep your focus and purpose on why you’re embarking on your weight loss journey and keep track of those measurable objectives. 

Time-Bound 

I’ve already talked about setting your short-term, medium-term and long-term goals. There must be an end date for each period of significant weight loss. This keeps you motivated and allows you to set your sites on a shorter time period. Once you hit each goal along the way, you can maintain your momentum and accelerate toward your next establish goal.

 So, you’ll see measurable results every two weeks, 12 weeks and 52 weeks. And those results can be dramatic! 

Additional Reading

Renaissance Diet 2.0 (affiliate link)

Prevent Weight Gain and Muscle Loss with Better Sleep

3 Major Weight Loss Myths That Will Sabotage Your Results

20 Diet Motivation Quotes and Easy Weight Loss Motivation Tips

In the pursuit of a healthier and more fulfilling life, diet inspiration quotes and easy diet motivation tips often serve as the driving force that propels us forward. 

Whether you're embarking on a weight loss journey, adopting a new dietary plan, or striving to improve your overall well-being, the power of these motivational tools cannot be underestimated.

 Let's explore how these phrases can ignite your inner fire and guide you on your path to a better you. 

20 Diet Motivation Quotes and Tips

1. "Don't wish for a good body; work for it." 

In your quest for a healthier, more vibrant body, don't merely wish for it; take action. Consistent, small efforts repeated day in and day out can yield remarkable results. 

2. "Your body is a reflection of your lifestyle. Make it a masterpiece." 

View your body as a canvas, and your lifestyle choices as the brush strokes. Craft a masterpiece of health, vitality, and strength with every mindful decision you make regarding food, exercise, and daily habits. 

3. "The only bad workout is the one that didn't happen." 

When it comes to exercise, remember that even a short workout is better than no workout at all. These diet inspiration quotes emphasize consistency over perfection. Each workout is an investment in your health. 

4. "Success is the sum of small efforts, repeated day in and day out. - Robert Collier 

Great achievements are built on the foundation of small, consistent steps. Incorporate easy diet motivation tips into your daily routine, and watch as your progress accumulates over time. 

5. "Eat for the body you want, not the body you have." 

Your current dietary choices shape the body you'll have in the future. Use diet inspiration quotes as reminders to make mindful choices that align with your health and fitness goals. 

6. "Your health is an investment, not an expense." 

Think of your gym membership and healthy groceries as investments in your future well-being. Prioritize your health as you embark on this transformative journey. 

7. "It's not about being the best; it's about being better than you were yesterday." 

Easy diet motivation tips like this reminder encourage self-improvement over comparison. Focus on your personal progress, and let each day be an opportunity to become a better version of yourself. 

8. "Remember why you started." 

During challenging moments, revisit the reasons behind your journey. Let these diet inspiration quotes reignite your motivation, whether it's for improved health, increased confidence, or a longer life. 

9. "Strive for progress, not perfection." 

Perfection is elusive, but progress is achievable. Embrace small, consistent improvements as you move closer to your desired outcome. 

10. "You don't have to be perfect to start, but you have to start to be perfect." 

Getting started is often the hardest part. These diet inspiration quotes remind us not to wait for the perfect moment. Begin your journey today, and with time and effort, you'll see remarkable improvements. 

In addition to these phrases, let's not forget these pearls of wisdom: 

11. "Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle."

12. "Your body is a temple, but only if you treat it as one."

13. "Every meal is a choice. Make the right one."

14. "Your health is your wealth."

15. "The first step to getting anywhere is deciding you're no longer willing to stay where you are."

16. "Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." - Albert Schweitzer

17. "A moment on the lips, forever on the hips."

18. "The only thing standing between you and your goal is the story you keep telling yourself as to why you can't achieve it." - Jordan Belfort

19. "Don't count the days; make the days count." - Muhammad Ali

20. One of the Best Weight Loss Motivation Tips: Visualize Your Success 

Close your eyes and imagine the best version of yourself – vibrant, energetic, and confident. Picture yourself achieving your health and fitness goals, whether it's losing weight, running a marathon, or simply feeling better in your own skin. 

Visualize the positive changes in your life that will accompany your success: improved self-esteem, more energy, and a longer, healthier life. Hold onto this mental image and use it as a powerful source of inspiration. 

Whenever you face challenges or temptations, remind yourself of this vision. Imagine the satisfaction of reaching your goals and the pride you'll feel in your accomplishment. 

Visualizing success can help you stay focused, motivated, and committed to your diet and fitness journey. It transforms your goals from abstract ideas into tangible, achievable realities. So, keep that mental image alive and let it drive you toward the healthier, happier you that you aspire to be. 

Diet Motivation Every Day

These diet inspiration quotes and easy diet motivation tips are like beacons, guiding you toward a healthier, happier you. Incorporate them into your daily life, and remember that your journey is unique.

 Each step you take, no matter how small, brings you closer to your goals. 

Stay motivated, stay committed, and make each day count as you transform into a healthier and more fulfilled version of yourself.

More Weight Loss Motivation 

3 Major Fat Loss Myths That Will Sabotage Your Results

Evidence-Based Habit Building: Finally Get Sh*t Done (affiliate link)

Prevent Weight Gain and Muscle Loss with Better Sleep

Prevent Weight Gain and Muscle Loss with Better Sleep

What if I told you that sleep is one of the most important components of achieving and maintaining a lean, muscular physique and that being chronically under-slept can actually make you fatter and less muscular.

When I present this fact to people that I coach, train and educate, the statement is often met with skepticism. After all, sleep is only for lazy people and you can sleep when you’re dead right?

Nope!

Read on and learn why getting adequate quality sleep is non-negotiable if you want to prevent fat gain and muscle loss and achieve a lean muscular physique. 

Caloric Intake 

The fact is, most people eat more calories during waking hours when they are sleep deprived or did not get enough quality sleep. Multiple studies have proven this and published data by certified sleep coach Nick Lambe and the American Council on Exercise have shown this to be true. 

In fact, people who do not get adequate quality or quantity sleep eat on average 500 calories more per day than under conditions when they are well-slept. To demonstrate how significantly this influences fat gain, consider that 1 pound of fat tissue is equal to 3500 calories.

When a person eats an excess of calories needed for daily energy expenditure, the surplus will be stored as fat tissue. If the extra 500 calories that are eaten per day while under-slept are more than what is burned daily, it would take one week, or just seven days, to gain a pound of fat. That’s gaining a lot of fat quickly!

While these numbers are averages, the fact remains that when you don’t get enough quantity or quality sleep, it is difficult to achieve and maintain a lean physique. 

Cravings and Food Choices 

If the above fact were not bad enough, when a person does not sleep enough, food cravings are far more difficult to control the day after a poor night’s sleep. This is due to a disrupted balance of the hormones ghrelin and leptin, which regulate hunger and satiety.

What makes matters worse, when you don’t sleep enough, you’re far more likely to make impulsive decisions as the part of the brain that regulates the decision-making process is negatively impacted.

So, compounding these two factors means that not only are you more likely to crave high calorie foods when sleep deprived but you’ll be much more likely to impulsively choose foods that will make it difficult to get ahead in your fat loss efforts. 

Impact on Muscle Mass and Bodyfat 

Did you know that when a person’s body is in an under-slept state, the risk of losing muscle mass is significantly greater. Not only that, but the body is prone to retaining fat tissue, making it very difficult to maintain a desirable body composition or improve the body’s fat-to-muscle ratio. 

This is a built-in, evolutionary process that cannot be defeated. If you are chronically sleep deprived or do not get enough quality sleep, the body will naturally shed muscle tissue and hold on to fat. 

Exercise Effectiveness 

It is well understood that exercise is one of the most impactful activities that builds and retains muscle and burns body fat. That means when you don’t sleep enough or the quality of your sleep is poor, at least two significant problems arise that negatively impact your body’s ability to build and retain muscle and lose body fat. 

Motivation to work out, either with resistance training or cardiovascular exercise regardless of intensity level, will be greatly diminished. You are far more likely to skip workouts and be less physically active in general. 

If you do manage to get your exercise in when you are in an under-slept condition, fatigue sets in sooner which will likely result in shorter exercise duration. Additionally, performance output will almost certainly be diminished which results in less simulative workouts and energy expenditure.

Exercising under these conditions is less than optimal when trying to build muscle and burn fat.

How to Prevent Weight Gain and Muscle Loss 

The simplest, most basic solution to preventing weight gain and muscle loss is to get an adequate amount of quality sleep. This solution is challenging for a lot of people, so this importance of the sleep component in achieving optimal fitness and wellness is often dismissed and disregarded.

Denying the importance of sleep is common, thus resulting in an overfat, underfit population. There is no denying the correlation between poor health, poor physical fitness and unhealthy body composition and a chronic, under-slept state.

Thankfully, this can be addressed and significant, rapid improvements in body composition and physical performance can be experienced. And it can start tonight!

Resources for Better Sleep 

Consider the below resources and articles that expand on the importance of sleep, why sleep is so critical and how to get more, better quality sleep.

How Sleep Affects Your Weight and Performance

Why We Sleep: Unlocking the Power of Sleep and Dreams (Amazon affiliate link)

Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep

How Much Sleep Do You Really Need?

3 Major Fat Loss Myths That Will Sabotage Your Results

Weight loss myths are everywhere you look and they can be detrimental to your health as well as the goals you have set for yourself. It is necessary to take the beliefs you have about losing weight and turn them in your favor. 

Don't fall victim to information that will stand in the way of your fitness progress. 

In recent years, so-called fitness influencers, self-proclaimed experts and everyday gymgoers have been spreading weight loss fallacies that have set millions of people back in their weight loss journeys. 

Here I will highlight three major weight loss myths that will sabotage your results.  

Myth #1: Willpower is the Most Important Weapon in the Fight to Weightloss 

It is a commonly held belief that when it comes to losing weight and resisting the temptation to eat everything in sight that it is simply a matter of willpower. While willpower, motivation and discipline, do play a role in whether or not we are able to be successful in our weightloss efforts, there are plenty of other factors at work as well. 

Our body composition is based on a variety of factors, such as genetics, the culture we live in, our home and work environments, our lifestyle choices, our medical history, our attitude towards food and the condition of our health, including any health problems we have.

If you leave everything up to your willpower then you are likely to fail at the weight loss game. 

In fact, willpower and sticking to a fat loss diet is often what people struggle with most. In human psychology, there is a multi-layered construct to habit building. Early stages of habit building include inspiration and motivation, as described in Evidence-Based Habit Building: Finally Get Sh*t Done. 

Understand that your brain adapts when it experiences a change in thinking and behavior. You can improve your self-worth, wellbeing and ability to make positive lasting changes by harnessing neuroplasticity.

The good news in all of this is that eating a mostly nutritious diet on a consistent basis and regular exercise can help you overcome the barriers that may seriously interfere with your weightloss efforts.

Myth #2: Being Strict and Depriving Yourself is the Fastest Way to Weightloss  

If you choose a strict diet that severely limits the types and quantities of foods you eat, such as eliminating carbs or fats, your weightloss is at risk of stalling, or even reversing. 

This is also unhealthy as your body needs a number of different vitamins, minerals and nutrients and it can only get these from a variety of food choices. Strict, long-term dieting is generally not the most effective means of losing weight and it likely won't work for most people. 

It's okay to allow yourself a treat occasionally as long as you are eating slightly fewer calories than you burn on a daily basis. Deprivation will get you nowhere.

The simplicity of effective fat loss diet structuring is detailed in The Renaissance Diet 2.0: Your Scientific Guide to Fat Loss, Muscle Gain and Performance. 

By far this is the most comprehensive, easily understood book on structuring nutrition for optimal fat loss and muscle building that I have read to date. 

Myth #3: Eating Foods Late at Night is More Likely to Pack on the Pounds

This is a common myth that is believed by many. The truth is that if you consume more calories on a daily basis then your body requires, the excess will be stored as fat. The opposite is also the case -- if you take in fewer calories than you burn then you will shed pounds.

For this reason, the time of day you eat does not really matter so much as how much you eat and how much fat you burn through physical activity. 

In fact, it's rarely advisable to go to bed hungry, as this may prevent you from having a sound sleep. After all, you are fasting while you sleep.

That is what breakfast the following morning- break the fast- is all about. Generally speaking, eating something like a bit of slow digesting protein and a small amount of carbohydrates an hour or two before bed will likely help you sleep better. 

These three weightloss myths are just a few of the commonly held beliefs that exist in diet culture. Don't fall prey to misinformation that will halt your progress and set you back. And remember, the process of periodization for fat loss is a sound approach to losing weight and keeping it off. 

*Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. 

Required Reading

Your Fat Loss Plan Simplified

Overcome Self-Sabotage for Fat Loss Success

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

Your Fat Loss Plan Simplified

Fat loss dieting is quite simple, and it does not need to be a major challenge. In fact, when done right, weight loss motivation can remain high, you can eat tasty food and still have energy to perform well at work, school and in athletics.

Weight Loss Motivation Made Simple

Motivation and sticking to a fat loss diet is what people struggle with most. In human psychology, there is a multi-layered construct to habit building. 

Early stages of habit building include inspiration and motivation, as described in Evidence-Based Habit Building: Finally Get Sh*t Done. 

If you understand this concept of evidence-based habit building, the odds are good that you will develop habit and routine that will propel your fat loss and weight loss efforts to maximizing your chance of success. 

When you apply the principle of periodization for weight loss, you can enjoy tasty food, occasionally eat junk food and still reach your long term fat loss goals. 

Periodization simply means setting up periods of dieting over a set timeframe. This allows you to lose fat, keep or build muscle, stay motivated and energized and enjoy holidays and special occasions without guilt. 

Here is an example of a fat loss periodization timeframe:

January through March – Fat loss diet

April through May – Maintain and enjoy lower bodyweight

May through June – Fat loss diet

June through August – Maintain and enjoy even lower bodyweight 

August through October – Fat loss diet

November through December – Maintain and enjoy lowest bodyweight yet 

Implementing a fat loss plan that looks something like this allows you to build fat loss periods around holidays, vacations and special occasions. As such, you aren’t continuously dieting, feeling guilty and depriving yourself. 

This is a proven strategy that increases long-term weight loss success, keeps motivation high and reduces diet discomfort. 

Your Guide to Successful Fat Loss

The Renaissance Diet 2.0 is a book that goes into detail about diet periodization for fat loss, muscle building and athletic performance. It is not a fad diet, scam or sales pitch. It is an up-to-date, science-based text that explains evidence-based concepts in detail to maximize your odds of diet success.

Some of the topics discussed in the book include, but are not limited to:

·         Diet Priorities

·         Calorie Balance

·         Nutrition Periodization

·         Hunger Management

·         Designing Your Diet

·         Diet Fads and Fallacies 

Your Fat Loss Results 

No matter what your diet history, body composition, knowledge or experience, you can absolutely achieve your weight loss goals. 

To increase your odds of maximum fat loss, your goals should be:

·         Specific

·         Measurable

·         Attainable

·         Realistic

·         Time-bound

Then you’re ready to go!

You Make The Fat Loss Happen

However, it is important to understand up front that you have to apply these principles and strategies. Just knowing them is not enough. You also have to be okay with a slower rate of fat loss than may be desired. But that doesn’t mean that the results will not be noticeable. 

It is possible to lose one, two, three or even four or five pounds of bodyweight per week, especially when first starting a fat loss diet. Weightloss does stabilize and you can see rate of weight loss of a pound or so of pure bodyfat loss per week for weeks.

The end result may be as much as 12 – 20 pounds of fat loss over the course of a few months.

Once you’ve achieved that initial goal and you’re ready to go back to normal eating, you cruise at your new, lower bodyweight for a couple of months. Then, if you feel like you have more fat to lose, do another fat loss diet phase for a couple of months for another 10 or so pounds of pure fat loss

If you do this a few times over the course of a year or two, you can lose a significant amount of bodyweight, most of which could be bodyfat. 

It’s slower than a crash, restrictive diet but you can see consistent improvements in your appearance, confidence, energy and health. And you are far more likely to maintain your lower bodyweight for a very long time. 

The Esteemed Authors

The authors of the Renaissance Diet 2.0 are expert seasoned health and fitness coaches, PhD’s and scientists. They are athletes and live the lifestyle that they teach. The authors include Dr, Mike Israetel, Dr. James Hoffman, Dr. Melissa Davis, Dr. Jen Case. 

My Fat Loss Diet Book Recommendation 

Simply stated, The Renaissance Diet 2.0 is by far the most comprehensive, up-to-date text on diet structure and guidance that I’ve read to date. The motivation to design and execute a fat loss, muscle, building or athletic performance improvement alone is worth the read.

I’m not just recommending the book because I may receive a small commission if you purchase it through my Amazon links in this article. I truly believe in and back the information provided within and fully support the mission of the authors.

I could (and have) recommended other diet and exercise books and I put this on the top of my list when it comes to superior experts advice of this nature. 

Also Read

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

7 Reasons Not To Skip Today's Workout

Overcome Self-Sabotage For Fat Loss Success

Overcome Self-Sabotage For Fat Loss Success

Fat loss self -sabotage occurs when people consistently think of themselves as not able to succeed on their fat loss diet or exercise program.

 This may lead them to develop an identity that causes them to sabotage themselves every time they have a chance to succeed at fat loss. 

This is not a conscious activity, so it is very confusing to the person who has this problem. This often happens because of a pattern of thoughts or behaviors that solidify negative emotions and thought processes. 

In turn, some common thoughts reveal themselves:

•  I'll start a fat loss diet or exercise program but I won't finish it.
•  I'll always stop before I reach my fat loss goal. 
•  I will never be successful at losing fat. 
•  When things are going well, they will ultimately go bad. 

Do you ever think like this? If so, you're not alone. Lots of people do. This attitude can be changes. It'll take some work, but you can do it. 

Here’s how people succeed at fat loss:

• They complete their fat loss diet or exercise plan. 
• If they slip up on their diet, they don't punish themselves about it.
• They learn from their mistakes and see the mistake as a learning experience. 
• They take the time to notice and celebrate their fat loss milestones along the way.

Complete Your Fat Loss Diet or Exercise Program

One main way to identify a fat loss self-saboteur is that this person never completes diet or exercise program.

Self saboteurs get distracted or bored or even forget about their fat loss goals. They change exercise programs frequently and won't commit to a fat loss diet that actually works. 

They're often motivated at the beginning but getting bored along the way. This has a negative impact on self-confidence. 

If this is a problem for you, counteract it by completing each phase of an effective fat loss program before changing up your plan. 

The simplicity of effective fat loss diet structuring is detailed in The Renaissance Diet 2.0:
Your Scientific Guide to Fat Loss, Muscle Gain and Performance. 

By far this is the most comprehensive, easily understood book on structuring nutrition for optimal fat loss and muscle building that I have read to date. 

Develop Willpower

Because of a lack of self-confidence, some fat loss dieters quit soon after starting their weight loss program. If you are a person who often quits in the middle of a fat loss diet, recognize that and remind yourself that you are able to persevere in the face of diet challenges.

People who successfully complete an effective fat loss diet typically believe in their own capabilities, overcome diet challenges, and refuse to quit. Every time you push through, complete your fat loss diet and reach your weight loss goals, your willpower and confidence becomes stronger.

 As you see yourself overcoming self-sabotage, you will begin to develop a more optimistic attitude and realize that you are able to achieve real fat loss success. 

Flexibility: Make the Most of the Best Tools

Did you ever hear the story about the guy who climbed all the way to the top of the ladder and then found it was perched against the wrong building? 

Do you know people like that? Are you one of them? It's possible that we all feel like we’re that person in some situations, especially when it comes to dieting. That's why flexibility is so important in our quest for successful fat loss.

Flexibility is the awareness that, even as a busy adult, you have options and the ability to use the most successful fat loss strategies available.

Call it rigidity or call it pride, but there's something in human nature that makes us continue in situations past when we should have given them up. We have a tendency to like to do things the way we’ve always done them, even if our efforts have been less than fruitful.  

Flexibility in your pursuit for fat loss includes being open minded about solutions to your fat loss challenges. This sometimes requires a person to trust fitness authorities, trainers or coaches to help establish the most effective fat loss plan.   

As you move toward developing your successful fat loss diet or exercise program, keep these points in mind to help ensure you achieve your weight loss goals. 

Required Reading:

Need Results Now? It's Time to Get Serious

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

20 Diet Motivation Quotes and Easy Weight Loss Motivation Tips

*Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. 

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

The best, most effective weight loss programs for busy professionals are hard to find. 

The fact is, optimal fat loss can be achieved by busy, working adults who have careers, families, and countless obligations.   

For busy, working adults who don’t have time to exercise, meal prep and have a hard time achieving motivation for weight loss, there is a tried-and-true method for sustainable fat loss. 

Four Tier Model for Optimal Fat Loss

This powerful 4 tier model, which optimizes the fat loss process through the application of simple principles, has been shown to improve rates of fat loss success, especially in committed, busy professionals. 

Below are the simple, but powerfully effective principles of the ACTS model for optimal fat loss success. 

These principles are in line with the effective diet structuring model that is detailed in The Renaissance Diet 2.0: Your Scientific Guide to Fat Loss, Muscle Gain and Performance. (affiliate link)

By far this is the most comprehensive, easily understood book on structuring nutrition for optimal fat loss and muscle building that I have read to date. 

Adherence
Consistency
Time-oriented goals
Self-forgiveness 

ACTS Model Explained

The simple application of each principle greatly improves the odds of and rates of sustainable fat loss, especially for busy people who need to lose weight.

Here is a simplified explanation of each principle of the ACTS model for optimal fat loss: 

Adherence

Simply stated, this is the commitment to staying on track with your fat loss, muscle building or fitness
program. 

Sticking to the program for pre-determined periods of time are what ultimately drive fat loss success and increase the rate of weight loss and muscle building.

Consistency

This is doing what precisely needs to be done continually, every day and every week through your effective fat loss program for busy professionals. 

Proper eating for weight loss, effective workouts for improved appearance and healthy habits for improved quality of life are some of the factors that need to be executed on a regular basis over the course of your fitness program. 

Time-Oriented Goals 

It has been proven time and time again that the most successful way to lose fat and keep it off is by setting realistic goals with a deadline attached. 

Ideally, setting short-term, medium-term and long term goals are ideal for optimal weight loss. 

Self-Forgiveness 

This one is huge. The best weight loss programs for busy people allows for little bumps in the road that could otherwise be considered a fat loss diet failure. 

If you cheat on your diet, miss a workout or binge on food a little bit, it’s ok. If basic adherence and consistency are in place, you can forgive yourself for little hiccups in your weight loss diet for professionals and keep moving forward without guilt. 

Simple Fat Loss

This is the most simplistic explanation of the powerful ACTS fat loss model for busy professionals. 

For further exploration of these principles, consult a competent fat loss, nutrition, and lifestyle coach for busy professionals. 

Required Reading:

Get Better Sleep Starting Tonight: Six Tips for Improving Your Sleep

The Top Diet Books for Weight Loss: Your Path to a Healthier You

3 Surefire Ways to Increase Metabolism and Lose Weight Fast

Am I too fat to lose weight fast? I've heard that question quite a few time over the years as a personal trainer and fitness coach. 

You may be surprised to learn that many people who are considered overweight or obese are concerned about being "too fat to lose weight fast." 

Well, never fear. It is possible to quickly lose weight, even if you're overweight or obese. 

Is Rapid Weight Loss Sustainable?

Quick weight loss is possible and sustainable if adherence to specific principles is achieved. A disciplined approach to exercise, diet and wise use of nutritional supplements can result in real, noticeable weight loss in a short period of time.

The following 3 quick fat loss tips can be used by anyone who wishes to achieve a lower body weight, reduce bloating through water retention and improve body composition by burning bodyfat.

Exercise Intensity

It should be no surprise that exercise is on the list of ways to quickly lose weight. The fact is, regular, intense exercise is required to boost the metabolism and force the body to burn stored bodyfat for energy. This is at the top of the list of the most effective fat loss strategies for improved appearance, health and longevity. 

As the heart rate is elevated during vigorous exercise, stored fatty acids are liberated from fat cells and used by the body for energy. 

Many traditional forms of long duration cardiovascular exercise have been said to be the most beneficial for burning bodyfat and losing weight fast.

However, there is evidence that short bouts of high intensity exercise combined with periods of relatively low intensity workout methods is superior to steady state cardiovascular workout programs.

This principle of high intensity interval training, or HIIT, is considered one of the best ways to burn bodyfat and lose weight faster than other forms of exercise.

One of the benefits of high intensity interval training is that is takes far less time than what was previously considered by fitness experts to be ideal for rapid weight loss. 

A HIIT workout as short as eight minutes can prove beneficial in enhancing the metabolism and burning fat. Additionally, the body’s fat burning process continues for hours after a high intensity workout.

Types of exercise programs that include resistance and specific forms of cardiovascular training certainly have their place in any fitness and weight loss plan. 

The key is to workout intensely, no matter what form of exercise is performed. Exercise that is challenging is most effective at burning bodyfat and reducing body weight.

Implement Fasting

Fasting is extremely popular because it is one of the fastest ways to lose weight. Of course, solid research using the most informative, easily-understood books and references is critical. 

Fasting is a nutritional technique that involves reducing or eliminating certain types of food from the diet for a specified period of time. 

Fasting allows the body to eliminate toxins, reduce waste and burn body fat through calorie restriction. There are several popular types of fasting that can be used for a variety of purposes.

Intermittent fasting is used by people who wish to lose weight rapidly, improve digestion and enhance general health. 

The primary principle behind intermittent fasting is completely eliminating all solid food sources for a specific period of time.

 A period of fasting is followed by eating normally to maintain steady metabolic function for fat burning and bodyweight reduction.

Liquid fasting is a technique that restricts all solid food but allows consumption of fluids, primarily water, for a set length of time. Although water is typically preferred as the primary source of liquid, other fluids such as broth and fruit and vegetable juice can be included in a liquid fast.

Supplement Wisely

There are many nutritional supplements on the market that claim to help burn bodyfat, reduce bloating and cause rapid weight loss. 

While many of these types of supplements fail to live up to expectations, some over-the-counter supplements are considered safe and effective.

Dietary supplements that contain high levels of caffeine and other stimulants should be avoided as they tend to increase resting heart rate and elevate blood pressure. 

The compounds included in these types of supplements are generally effective at burning bodyfat through the process of thermogenesis, but the risk of possible health concerns.

An alternative to expensive supplements that are potentially unhealthy are natural products that help reduce hunger, curb cravings and enhance the metabolism through safer means. Rapid weight loss and bodyfat reduction can be achieved without risk to health by supplementing wisely.

These 3 ways to increase the metabolism and lose weight fast can be implemented at any time during a fitness or wellness program to rapidly achieve a lower bodyweight.

Required Reading:

The Top Diet Books for Weight Loss: Your Path to a Healthier You

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

Calories and Weight Loss: A Brief Discussion

*Please note that if you purchase the products from the Amazon links that I've included above, I may receive a small monetary commission. 

Five Simple Strategies to Help You Lose Weight

It can be frustrating trying to find the best way to lose weight.  

The fact is there are several simple, effective strategies that can be used when developing an exercise and weight loss diet plan.  

Your Weight Loss Plan

The following tips can help you lose weight quickly and safely.

1. Create a Calorie Deficit

One of the most effective ways to ensure a reduction of body weight is by creating a caloric deficit. A caloric deficit basically means that you are consuming fewer calories per day than the body requires to maintain normal function.

Increasing daily activity levels through exercise is one easy way to help create a caloric deficit.

Another simple way to make sure that you are in a caloric deficit is to simply eat fewer high calorie foods. The concept of eating less and exercising more is a simple, effective strategy to lose weight.

2. Exercise Intensely

A critical component of creating a caloric deficit for weight loss is to exercise intensely. Casual, low intensity exercise is fine for general health. 

But to truly enjoy rapid and noticeable weight loss, exercise must be intense and of a duration of at least 30 minutes. 

3. Reduce Water Weight

Water retention is one of the biggest obstacles to losing weight. Consuming foods that are high in sodium and are high in carbohydrates can cause water retention or bloating. 

Taking steps to reduce water that is retained within the body can dramatically lower body weight in a short period of time.  By reducing sodium intake, increasing water consumption and using a diuretic supplement, you can experience noticeable weight loss in a short period of time. 

4. Deplete Carbohydrates

Excessive carbohydrate consumption not only leads to water weight gain but it can also lead to fat accumulation and difficulty losing weight. An effective weight loss diet plan should limit the total daily carbohydrate intake and focus on consumption of fresh fruits and vegetables over pastas and breads.

5. Enhance Your Metabolism

The best way to lose weight over the long term is to permanently enhance the metabolism.  The best way to increase the rate at which the body uses energy is to increase lean weight while providing the appropriate sources of energy to the body.

This requires regular resistance training to build lean muscle mass and consuming several small, nutrient dense meals per day.  This allows for the body to continually use fat for energy while engaging in and recovering from exercise. 

Also Read:

The Top Diet Books for Weight Loss: Your Path to a Healthier You

Is Rapid Weight Loss Possible and Sustainable?

Powerful Fat Loss Principles Revealed: ACTS Model for Busy Professionals

The Value of an Affordable Activity Tracker for Health and Weight Loss

Cardio is one of the best ways to stay in shape, lose weight and maintain heart health. 

Cardiovascular exercise does not necessarily need to include intense, complicated workouts. 

Regular exercise that elevates the heart rate for an extended period of time is what it takes to stay healthy and keep body weight in check.   

Planning, tracking and documenting the intensity level, duration and frequency of aerobic activity is an important component of an effective aerobic exercise program.  

Theses activities are among the simplest yet most beneficial forms of aerobic exercise and actively level can be easily tracked with an affordable fitness tracker. 

Jogging

Jogging is considered by many to be one of the most effective ways to lose weight and burn body fat. 

Keeping track of distance, time and number of calories burned with an activity and step tracker can help track of progress and aid in goal planning.  Using an activity tracker and keeping a distance log are simple ways to help stay on track and achieve fitness goals.   

Daily Activity

Most people don’t consider how many calories are burned every day just by performing routine tasks. This activity is referred to as NEAT - Non-exercise activity thermogenisis. 

   

Each and every step that is taken over the course of a day requires the body to burn calories.  Tracking the number of steps that are taken and the number of calories burned with a step tracker can help in establishing fitness goals and provide motivation to increase daily activity levels to lose weight. 

Walking

Walking is one of the best low-impact exercises for heart health.  Walking for just a half-hour, three days per week can help improve the efficiency and integrity of the cardiovascular system.  

Monitoring heart rate with a wearable fitness tracker while walking and documenting walking distance and time is an easy way to determine the effectiveness of a walking program and plan future workouts. 

Fitness experts recommend documenting and keeping track of daily activity level and food consumption.  This allows for planning workouts and meals and establishing realistic fitness goals. 

Heart rate monitoring, documenting duration of exercise and tracking the number of calories that are consumed and burned every day are important aspects of fitness programming and evaluation. 

Using a quality, affordable fitness tracker to track steps and number of calories burned is an easy way to gauge the effectiveness of an exercise program and establish fitness goals.  

Fitness enthusiasts and casual exercisers can find wearable activity trackers for this purpose online using my affiliate link to Amazon.

Also Read: 

How to Battle Intense Sugar Cravings on a Fat Loss Diet
7 Reasons Not to Skip Today's Workout 
Need Fitness Results Now? It's Time to Get Serious!