For years I struggled with maintaining proper body percentage. I would go on “lifestyle changes” only to gain lost fat back plus some.
Perhaps you can relate.
As we get older most of us think that keeping off excess fat is near impossible. The truth is even if you are “older” you can still achieve the results you want.
The trick is to find a system that is sustainable for you long term.
Focus on Eating Whole Minimally Processed Foods
Fad diets rule our society. Years ago low-fat was all the rage.
Now the ketogenic diet which requires the consumption of lots of good fats is the most popular diet in America.
Fad diets are easy to subscribe to because most will allow you to lose some body fat. The problem is most fad diets aren’t sustainable long-term.
Perhaps you’ve started a diet like keto.
You saw great results in the beginning. Your clothes fit better and even began to feel loose.
You were elated with such rapid results.
Then out of nowhere, you found yourself eating a whole pint of ice cream. You got super upset with yourself and went into a downward spiral.
After a few weeks, you started to notice that your clothes felt tight again.
Unfortunately, this is an all too common scenario for most trying to lose fat. Your goal should be to nip this vicious cycle in the bud.
The first step is to eat whole foods that you enjoy. Everyone is different and your diet should reflect that.
Start by writing a list with foods you like and are minimally processed free of artificial ingredients and lots of sugar.
Your list should include foods like:
- Bison, Salmon, Wild Shrimp, Monkfish, Mussels, and Wild Catfish
- Wild Rice, Quinoa, Black Bean Pasta, and Sweet Potato
- Kale, Arugula, Spinach, and Watercress
- Garlic, Mushrooms, and Onion
- Quality oils: coconut, olive, lard, nut/seed.
- Honey, Maple Syrup, and Organic Dark Chocolate
Including complex carbs in your diet won’t hurt. Complex carbs give you energy for your workouts.
The more prepared you are when you go grocery shopping the better results you’ll have. Get into the habit of going grocery shopping on the same day and time each week.
This habit will serve you for years to come.
Create a Workout Plan That Works for You
After you create a list of foods to eat daily, a workout plan is crucial for long term success.
You don’t have to do an extended workout every day. A brief but intense workout will do the trick.
If you don’t work out on a regular basis already, take things slow. This will eliminate burnout in the future.
You can start by taking 30-minute brisk walks with a friend or listening to a podcast. Over time you can increase intensity and add more types of exercise.
Incorporating workouts like:
- A 20- 30 minute workout session in the living room with your favorite fitness YouTuber. The only things you need is a mat, towel, and water.
- 4 simple weight training exercises at the gym. You can increase the weight and amount of sets over time.
- A fitness class. Fitness classes are great because you can connect with like-minded people. Also having an instructor motivating you is a game changer.
Get creative with your workouts. Don’t be afraid to try new things.
At times I find myself hesitant to try new exercises in ballet class or at the gym.
Letting go of ego is key so you can grow into the person you want to be.
If you are at a higher body fat level (above 30 percent) you may feel uncomfortable working out with others.
Starting with in-home workouts or hiring a personal trainer will give you the confidence you need to keep excess fat off for good.
I remember starting ballet again as an adult. I was overweight and felt self-conscious in my ballet tights. It took some time for me to gain the confidence to enroll in a class.
After reading reviews online, I picked a class that seemed like it would fit my needs.
I was right.
After that first class, I felt so supported. I started to go once a week. And with a good diet and support, my body fat plummeted.
There’s no reason to allow your current physique to stop you. You owe it to yourself and your loved ones to get into the best shape possible.
Get Support for Long Term Results
Speaking of support, when you attempt to lose body fat alone, things can get depressing quickly.
You may find yourself missing the junk foods you cut out.
Lack of support is the number one reason many fail at keeping body fat at a healthy level.
Nowadays there are so many weight loss support groups.
From Facebook groups to in-person meetings, the options are endless.
Personally, I went to a nutritionist and had friends supporting me every step of the way.
Individualized attention in addition to group support gives you the best results.
If you don’t want to see a nutritionist, health coaches, and personal trainers provide more personalized support.
Nothing should stop you from losing the body fat you want. You’re not alone. Success is waiting for you.
Download The Quick Guide to Less Stress, Less Weight for 10 more tips that’ll help you keep off excess body fat for good.