20 Days to Lose Weight Fast and Easy (Day 6)

26. Set short term goals

Short term goals are important for developing a solid weight loss program. By setting short term goals, you will have the framework to follow so you can make small changes in your daily routine which will develop into healthy habits to last a lifetime. Focus on a weekly goal of losing 1 pound of body fat. This is the healthiest amount of weight loss per week and is the correct level to make sure you’re burning body fat. To reach this 1 pound weight loss per week, focus on creating a 500 calorie deficit in your overall calories every day. You can create this 500 calorie deficit through exercise or through your diet. Try to use a combination of both for the best results! At the end of the week, check in to weigh yourself and take your body measurements. You should also take photographs of yourself to document how you look.

27. Don’t get discouraged

Remember that it didn’t take 2 weeks to pack on those extra 20 pounds, so it definitely will not take only 2 weeks to lose them! Focus on a solid fitness/nutrition plan and adhere to it for at least 8-12 weeks. When you first start out, you should expect your body to really resist change to some degree. Trust your plan and don’t be discouraged if you’re not losing weight fast enough. Your body will eventually switch into a fat burning mode. Be patient and the results will show!

28. The mirror doesn’t lie

Use the mirror to check your progress. Simply get into your underwear or swimsuit and stand in front of the mirror. Look closely at your trouble areas which tend to hold large amounts of body fat like the hips and thighs for women and the abdomen for men. Although the scale may not show any weight loss, you very well may have added lean muscle to your body. The mirror will show you an accurate reflection of a tighter and toned body which is the result of adding muscle mass to your physique.

29. Monitor your body fat

You will work very hard exercising and sticking to a healthy diet, so make sure you monitor your body fat levels to be positive that you are truly losing unwanted adipose tissue (body fat) and not hard earned muscle tissue. Have a professional test your body fat with either hydrostatic weighting (underwater) or with bioelectrical impedance (sensors). These will give you a very accurate measure of your current body fat percentage and will provide instant feedback to your overall weight loss plan.

30. Keep a diet journal

One of the most important aspects of losing weight is keeping a diet journal. Diet journals allow you to keep a detailed record and track everything you put into your mouth. You will gain an immediate consciousness of your eating habits. Your diet journal will keep track of how many meals you eat everyday, the size of your meals and when each meal is consumed. Are you a late night eater? How about an afternoon binge eater? Your diet journal will provide a wealth of information to learn from.

Along with recording all of the foods you eat, your diet journal should also contain your feelings, thoughts and reactions with each meal. Were you actually hungry when you ate or just bored? Did you eat because you were happy, sad or frustrated? Did you feel anxious or rushed during a meal? Also, make sure to record how you felt after you ate your meal. Did you feel tired and lethargic? These are extremely important points to document when keeping your diet journal. It’s amazing how much you will learn by recording these dietary events and using this tool is crucial for permanent weight loss!

You are reading part 6 of the ShapeFit’s Amazing Weight Loss Tips eBook.