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How to Lose Weight and Keep It Off

mindset Mar 09, 2024

Are you caught up chasing a million different diets and workouts?

Following dozens of different fitness “gurus” on social media?

Here's a way to reduce the overwhelm that has worked for me time and time again:

Know your target bodyfat and chase it.

Really, if you are a man, over the age of 40, and want to be a lean-and-athletic 14% bodyfat, you need to reverse-engineer how many calories you need to get one step closer to your goal each week.

Same approach if you are a 40+ woman with a goal of 20% bodyfat.

That's about it.

Maybe your body recomposition goals are not as lofty. That’s fine too.

But the philosophy holds true regardless of the target.

Pick your number and relentlessly pursue it each day.

And, if you're already in your 40s, 50s, 60s and beyond, you'll also need a smart training plan to slow the loss of muscle (and effectively slow aging).

You need to focus on progressive resistance exercise and deep sleep.

Basically four training sessions per week over the next year.

You can do 16 workouts per month, right?

You can turn off the electronic devices before bedtime so you get a more restful slumber, okay?

And that feels a lot simpler than sampling every free online workout and hoping that it will magically transform you into the lean-and-strong person you seek.

So, if you want to make progress simpler - try this approach.

Define your target number and go get it.

How to Lose Weight and Keep It Off

Q: At my last doctor's visit she told me to exercise more, eat less, and lose weight. She says this every year. Thoughts?

A: I know, weight loss isn't the most exciting topic, but it's still important.

Prevention is always better than cure.

When it comes to maintaining good health, there are several factors that play a significant role. Among these factors are smart training, mindful nutrition, stress management, and getting enough sleep.

These four factors have a significant impact on the prevention of various diseases.

1. Smart Training

Smart training is essential for maintaining good health.

It involves exercising in a way that will encourage you to build and maintain muscle.

The right training can improve your overall physical health and help prevent several diseases such as obesity, diabetes, and cardiovascular issues.

Exercise can also boost your immune system, which can help you fight off pathogens, combat viruses and bacteria, battle foreign bodies, and help prevent infections and disease.

It's important to consult with a professional before starting an exercise routine.

A world-class coach can help you create a personalized program that suits your goals and ability level.

You should also aim to incorporate both conditioning and strength training in your routine for maximum benefits.

2. Mindful Nutrition

A balanced and mindful nutrition plan is also essential for disease prevention.

The foods you eat can significantly impact your overall health.

A diet that is high in fruits, vegetables, lean protein, and whole grains can provide your body with essential nutrients that help prevent diseases.

Eating a well-balanced diet can help prevent chronic diseases such as diabetes, heart disease, and cancer.

Additionally, it can also boost your immune system and help your body fight off infections.

3. Stress Management

Stress is a common factor in many diseases.

High levels of stress can lead to several health problems such as hypertension, anxiety, and depression.

Therefore, stress management is essential for disease prevention.

There are several stress management techniques you can incorporate into your daily routine, such as quiet time for prayer, deep breathing exercises, hill sprints, and resistance training.

These techniques can help you reduce stress levels and promote a sense of calmness and relaxation.

4. Getting Enough Sleep

Deep, restorative sleep is crucial for maintaining good health.

Not getting enough sleep can lead to a whole host of health problems, from obesity to diabetes to just feeling like a grouch all day.

It can also weaken your immune system, leaving you susceptible to infections.

Aim to get at least seven to eight hours of quality sleep each night.

And put down the iphone before bed.

That blue light messes with your brain, and you'll have a tougher time getting to sleep.

Establishing a regular sleep routine can help you get better quality sleep and create health independence.

If you don't take action and focus on your health today, you may regret it tomorrow.

One more thing.

In this fast-paced and sometimes stressful life, it can be easy to lose sight of the things that truly matter.

You can get so caught up in your daily routines and goals that you forget to appreciate the people and things around you.

However, I believe that being grateful is essential to achieving success and taking care of your health.

When you focus on what you're thankful for, you're able to see things from a more positive perspective.

You can more easily identify opportunities, build stronger relationships, and find the motivation to keep pushing forward.

Gratitude helps you stay grounded and keeps you focused on the things that truly matter, rather than getting caught up in things that may not be as important in the long run.

In my experience of delivering over 100,000 transformation programs over the past 25+ years, I've learned that being grateful for your health can help you take better care of it.

By appreciating your body and what it can do for you, you're more likely to make healthy choices that nourish and support your body.

Most people are in a "fight" with their bodies which never leads to any real success.

The common story goes like this:

"When it comes to food, I always make poor choices so I punish myself with exercise. And when I eat healthy, I'm mad because I really want something unhealthy but I'm not allowed..."

Ring a bell?

So, I encourage you to take a few moments every day to reflect on the things you're grateful for, including your healthspan.

Whether it's your family, friends, a sunny day, or simply being able to take a walk outside, there's always something to be thankful for.

By cultivating gratitude in your life, you can find the strength and motivation to achieve your goals and take better care of yourself.

Hopefully this helps.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online longevity personal trainer, or you want to visit the best age-management personal trainer in the Lehigh Valley, you can take a free 14-day trial.

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