IF YOU HAVE
20 OR MORE
POUNDS OF
FAT TO LOSE
IN 2024,
READ THIS:
1. Aim to lose 10% of your body weight at a
time. This makes weight loss sustainable while
preventing your hormones from fighting
against you.
2. Once you lose it take 50-100% of the time
you dieted to eat at maintenance. This helps
you set a new baseline for how much you
weigh.
3. Eat real food w/lots of veggies. This helps
you eat more while taking in less calories. It
also improves your mood & energy while
regulating hunger.
4. Eat slow & mindful. Aim for 80% fullness.
Chew so much you drink your food. Check-in
with yourself to see how full you are.
5. Eat 2-3 meals a day on a schedule:
Have your final meal 3 to 5 hours before
sleeping.
Have your first meal 1-3 hours upon waking.
Have your middle meal somewhere in
between.
6. Eat similar meals every day. This helps keep
things simple and takes the guesswork out of
dieting.
7. Drink water when you wake up. Drink water
before meals. Replace snacking with drinking
water. This helps you keep full while
maintaining energy.
8. Stop eating foods that cause you to binge.
Get them out of the house. Eliminate them
from your environment.
9. Eat .8 to 1g of protein per pound of body
weight to help you maintain muscle and
metabolism while losing weight.
10. Get at least 3 strength training sessions
weekly with 5-6 exercises per session. Use
progressive overload to build muscle while
getting lean.
11. UV rays can affect insulin sensitivity so in the
winter eat fewer carbs and in the summer eat
more of them.
12. If you feel like snacking try drinking a big
glass of water & then waiting for 20 minutes. If
you're still hungry go eat. If not, you were
probably bored.
13. Take regular walks outside. Aim for 8 to 10k
steps. This improves energy and mood while
burning calories. Walk in the morning,
afternoon, and after work to relieve stress.
14. Too busy? Schedule your workouts and
walks into your calendar. Mark it in red. That's
your "me" time.
15. Track your numbers. Weigh yourself
regularly taking the average as your true
number. Measure your inches and take photos
to get a full picture of where you're starting
from.
16. Divorce yourself from results. Stop getting
emotional about results & focus on the
process.
17. Fix your sleeping habits. Get the right
amount of sleep, go to bed at similar times &
have a routine. This helps regulate hunger &
energy the next day.
18. Stop drinking alcohol. This is empty calories,
messes with sleep & makes you hungrier.
19. List out your obstacles. Write out solutions
to overcome them before they happen.
20. Visualize yourself at the body you want as
well as doing the habits that get you there.
21. Take control of what you think & say to
yourself. Your thoughts equal reality.
22. Have a long-term mindset. People
overestimate what they can do in 6 weeks and
underestimate what they can do in a year.
23. Focus on transforming your identity into
someone who incorporates all of these as
lifestyle habits.
24. Get better results by investing in a good
coach.
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