How to Loss Weight
How to Loss Weight in 25 Days
How To Loss Weight Fast
Day 1: Call Your Doctor
If you haven’t seen your doctor for 5 years or more, it’s time. You’ll want to be screened for potential risk factors—for disease and injury—before starting Belly Off!
“You want to make sure you don’t have any preexisting problems you’re not aware of, like high blood pressure,” says Stephen R. Cook, M.D., M.P.H., at The University of Rochester. Even more important may be preventing injury: “The last thing you want is to get hurt. [It could] set you back even further and sour your weight-loss experience.”
Day 2: Find Your Baseline
While you’re with your doctor, record your weight, blood pressure, blood sugar, cholesterol, and resting heart rate. You’ll use these numbers—with some others—to track your progress over 8 weeks.
When you get home, set more baselines: workout and record your results—your reps, how much time it took, how you feel. Look back at these numbers over time to see how your fitness is improving.
Day 3: Set a Specific Goal
Don’t be vague. If you made a resolution to “lose more weight,” you’re setting yourself up for failure, according to British researchers. They found men were 22 percent more likely to succeed when they set specific goals, like “lose a pound per week” rather than just saying they wanted to drop the gut.
Write yourself a letter explaining why it’s important to you to lose the weight, then re-read it when your motivation wears thin.
Day 4: Email Your Mom—and Your Best Friend, and 3 Others—For Accountability
Don’t go it alone: Email your family and friends about your goals, and ask them to bug you about it. When they’re counting on you, it’s just one more reason to succeed.
No good with words? No excuse. Send them this email:
“Hey,
I’m going to lose weight this year. But I need your help, too: Can you stay on me about it? Bug me about my progress, about my workouts—everything. You’ll keep me motivated and on the road to success.
Thanks,
YOUR NAME”
Day 5: Eat Eggs for Breakfast
Wayne State University researchers found eggs at breakfast fill you up and help reduce calorie intake throughout the day.
Don’t think you have enough time in the morning to make eggs? Think again—the One-Minute Scramble can be made in less time than it takes to brush your teeth.
Day 6: Talk to Your Family About Health Risks
What you see in the mirror is important—but it’s not the most important thing. Fitness and weight loss are about preventing health risks.
“Knowing the medical histories of your grandparents and parents—like high blood pressure, heart attacks, strokes, high cholesterol, diabetes, and cancer—so you can note a genetic predisposition are extremely important,” says Stephen R. Cook, M.D., M.P.H., at The University of Rochester.
Time to find our what you’re facing: If you don’t know already, call your Dad. And once you’re armed with info, share it with your family.
Day 7: Eat Red Meat
The more protein, the better. Protein is crucial to weight loss because it takes a longer time to digest, leaving you feeling full, longer. It’s also packed with testosterone, and more testosterone means more muscle, so you’ll burn more fat even when you’re not working out. A British study found those who increased the percentage of protein-based calories in their diets burned 71 more calories a day than those on low-protein diets.
Day 8: Cheat!
Though a cheat day is often used as a reward (which is probably why a beer on Friday tastes so good) and to keep up the motivation, there’s also science to back up a big day.
Eating more calories one day each week keeps your metabolism from sagging to your new, diet-level range—meaning you’ll keep burning all week as if you’re eating big, even when you’re not.
Day 9: Eat Fat
People think to lose weight they have to cut out all fat—wrong. Gram for gram, fat has more than twice as many calories as proteins or carbohydrates, but “healthy fats, like the ones in avocados, contain important vitamins like Vitamin E and other plant chemicals that are good for the body,” says Cheryl Forberg, RD, nutritionist. Combine protein and fat at every meal and snack to sustain your blood sugar longer and keep you more satisfied.
Day 10: Do a Chinup
Step away from the pulldown machine: Chinups are one of the best ways to build your back and biceps, and it’s a true test of both upper-body strength and endurance.
Can’t do one? Start with negative chinups—lowering yourself as slowly as possible before returning to the start—or inverted rows to work your way up to this ultimate exercise.
Day 11: Make a Powerful Snack
Protein is key to building strength and feeding your muscles with the nutrients they need when you’re working out, and also prevents you from overeating the wrong stuff (read: starchy white carbs).
Combine protein with fat and carbs with every snack to feel fuller longer and increase energy. Try one of these carb/protein combos for a fat-fighting snack:
Apple + String Cheese
Banana + Yogurt
Peanut Butter + Jelly
Day 12: Drink Water When You Wake
Here’s an easy way to burn more: Studies show that drinking 20 ounces of water before breakfast can boost your metabolism by 10 percent—meaning you’ll burn 10 percent more calories than if you didn’t drink up.
Day 13: Break Out the Tape Measure
Progress isn’t just measured on the scale. Grab a tape measure to see how you’re progressing—measure your waist (to see how it’s shrunken) and your bicep (to see how it’s grown). Get motivated to get back to your workouts and stick with your program.
Day 14: Beat the Statistics
Is your resolve … dissolving? According to time management firm FranklinCovey, one-third of the millions of Americans who make New Year’s resolutions won’t even make it to the end of January.
“Gyms clear out by mid February,” says Jim White, spokesperson for the American Dietetic Association. “The average person hangs in there for 3 to 6 weeks. And then they’re out.”
You know the numbers—time to beat them. Reread your goal letter (from day 3) and check yourself against your baseline (day 2). Use that progress to stay motivated.
Day 15: Eat Oatmeal for Breakfast
Two cups of oats contain about 50 grams of complex carbohydrates (to keep you energized through your round of morning meetings) and 8 grams of fiber to keep you full through noon. Add flavor with maple syrup or peanut butter for a healthy flavor boost.
Day 16: Change Your Glasses
When you feel hungry, you may just be thirsty. So drinking lots of water doesn’t just keep you hydrated—it can reduce calories throughout the day.
Grab a new drinking glass to down more: Our brains estimate height differently than width. Given drinking glasses with the same capacity, we tend to pour more into a short, squat glass than a tall, narrow one.
Day 17: Reward Yourself
Why do diets fail? They cut things out completely. Don’t make that mistake.
“It’s not that you can’t eat at McDonald’s ever again,” says Stephen R. Cook, M.D., M.P.H., at The University of Rochester. “It’s just that you have to be able to moderate yourself.”
Reward yourself with a dinner out on a day that is low in stress. If Monday is your stressful day, save your reward day for Wednesday or a relaxing Sunday to prevent using food as a comforting mechanism.
Day 18: Beat Workout Plateaus
Workout plateaus are common in the fourth week of a workout. Just when you think you’re hitting your stride, you might be noticing the scales aren’t moving the way they used to. But you’re not doing anything wrong: Your body is getting used to your routine.
Belly Off! is designed with this predicament in mind. To eliminate boredom, maintain the challenge, and keep the pounds melting off, bust your plateau by changing programs: Move from a bodyweight system to Fully Loaded, or switch bodyweight plans to keep losing.
Day 19: Work Out More Efficiently
If you think exercise is “boring,” you’re probably not being as efficient as you can: Cardio intervals—or sprints with periodic rest periods—burn three times as much fat as running at slower, consistent speeds. Which means slashing grueling cardio sessions in half … but getting double the results.
Try this simple workout: Run on a treadmill at 50 percent effort for 60 seconds. Rest for 60 seconds. Then run again for 60 seconds at 75 percent intensity. Rest for another 60 seconds, then run at 100 percent effort for 30 seconds, and rest for 90 seconds. Do this cycle three times and you’ll burn the same calories as in a 54-minute chug fest.
Day 20: Drink Chocolate Milk
Forget the expensive shakes and chalky powders: A recent study published in International Journal of Sport Nutrition and Exercise Metabolism concludes that chocolate milk is a more effective post-exercise drink than carb-replacement drinks for speeding recovery. Chocolate also contains cancer-fighting antioxidants, and the milk has carbs, protein, and fat, plus essential micro-and macronutrients—like calcium, which you’ll need with the added strain of weight training.
Day 21: Snack On This Nut
Feeling hungry? Snack on some almonds today. They’ve got fat-busting superpowers because they’re packed with protein, monounsaturated fat, Vitamin E, fiber, magnesium, and phosphorus. These important vitamins and minerals help build muscle, and the protein and fiber keeps you feeling full, longer. Pack a handful of nuts and bring them to the office to prevent a mid-afternoon snack attack—sure beats a Snickers bar.
Day 22: Eat As Much of This As You Want
Aim for 4 cups a day of combined fruits and vegetables. They’re low in calories and packed with essential vitamins and minerals, and will keep you full without leaving you reaching for the chip bag. If you’re still hungry, go crazy with the raw vegetables: They’re basically free calories.
Day 23: Replace Mayo with Something Tastier
Avocados are packed with good fat to help lower your cholesterol—and they work just as well as mayonnaise at moistening up a dry turkey sandwich.
More good news: Researchers at Ohio State University found that phytochemicals in avocados may help prevent mouth cancer. Swap avocados for mayonnaise whenever you can.
Day 24: Drink Green Tea
Green tea contains a plan chemical called EGCG, which researchers found actually helps burn fat. Drinking 4 cups of green tea a day can elevate your metabolism and help you burn 80 calories a day. Keep a box of green tea bags in your desk instead of filling your cup with coffee—it’s got just as much caffeine boost.
Day 25: Analyze the Numbers
Go to the drug store, or schedule another appointment with your doctor to get your official weight taken, as well as your blood pressure, cholesterol and heart rate. Compare your vitals today with your baseline and see how far you’ve come.
If you reached your goal, congratulations! If you haven’t, keep up the good work. Weight-loss isn’t just 25 days … it’s a lifestyle change, and you’re well on your way.
I suggest you check out my other guide on: How To Lose Fat and Gym Clothing
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