So you want to lose 10 pounds before summer? It is just around the corner and you got yourself thinking it is time to enter a weight loss phase. You remember last year you also had this goal, yet you didn’t stick to it. Let’s be real: weight loss is hard. Simple, yet challenging. So many variables to consider and plan for. Here’s exactly what I would do if I wanted to lose 10 pounds before summer:
Eat a high protein breakfast.
A solid, balanced meal with 25-30 grams of protein can help you get a great head start on your total daily protein intake. Not to mention, it can improve your mood, regulate blood sugar levels, and help you avoid those sugar cravings later in the day.
Note: you don’t have to do this, but eating breakfast can help you feel energized and start your day with a positive win.
Walk for at least 10 minutes after meals.
You can do it after all meals or pick just one. Walk inside or outside – whatever you are able to do. This will help you improve your digestion, regulate blood sugar, decrease blood pressure, and boost your mood! Not to mention, you of course get an extra boost of steps in your daily routine.
Resistance train 3 days/ week.
Resistance training has so many benefits beyond just weight loss. Lifting helps improve cardiovascular health, increases bone mass density, reduces stress and anxiety, and enhances cognitive function. You can do this at any level: at home / body weight, at the gym with the full weight section, in a group exercise class format – whatever format you get excited about, do it! The most important thing is to have a plan and stick to it! Repeat the same workouts for 4-6 weeks (or even the whole 8-12 week weight loss journey). Track your progress. It is never too late to make resistance training part of your lifestyle!
Prioritize quality sleep.
Do your best to ensure that you are getting 7-8 hours of quality sleep. Set aside the extra time in your schedule to wind down for the night. Make the bed time routine something that you look forward to. Take your magnesium, limit screen time, and get to bed early! Sleep is one under-rated variable when it comes to your weight loss journey. When you sleep, your body recovers, builds muscle, boosts your immune system, and so much more . Getting enough sleep also regulates your hunger hormones. Happy hormones = more pleasant weight loss experience.
Be so dramatic about it.
Make this a big deal. If you want to lose ten, fifteen, or even twenty pounds before summer, you have to act like it matters to you. You can’t cut corners this time for weight loss. You have control over the way you show up for yourself. That means hitting your nutrition goals, getting your workouts in, knowing when to rest and when to push yourself.
At the end of the day, you will only be as successful as the level of effort that you put in. If you want 100% results, you have to be 100% consistent. The reality is 100% consistency is not always sustainable. But 90% results = 90% consistent. You get it? Be realistic with your expectations of yourself. You CAN make this happen. 8-12 weeks is not that long. You CAN be disciplined for that amount of time.
So, make the effort and be dramatic about it. Schedule your workouts as a date with yourself. Romanticize going to the grocery store and buying your whole foods that will fuel you. Set a timer to remind you to drink water. Tell everyone about your journey/goals. In fact, brag about yourself! Make every part of the journey matter. Celebrate all the wins, from big to small. You hit a new low weigh in? Celebrate yourself. You hit your protein goal 5 out of 7 days this week? Celebrate yourself. You lifted more weight in the gym? Celebrate that shit!
There is nothing you can’t do when you have a plan and put your mind to it. Prioritize these habits so that you will succeed. Be so dramatic about it, because you ARE worth it. Summer is coming. Those ten pounds won’t stand a chance when you have a plan and stick to it!