The 36 Best Strategies for Weight LossJun 20, 2022
I've learned quite a bit since I started coaching in 1996.
Well, I used to write workouts (in middle school) for my football teammates--so I guess I've been unofficially coaching since 1985.
I've studied what is required for weight-loss success.
As a result, I've witnessed the habits of many over-40 men and women who've tried and failed to maintain a healthy weight.
Over the years, I've heard the most colorful excuses...
"So busy. No time to train."
However there's somehow plenty of time for a few hours of TV or social media each night.
Another thing I often hear from clients is that they need to "pause" their fitness-and-nutrition program.
Maybe they're in the midst of a busy time at work.
Perhaps they're consumed with renovating their home.
Maybe they're going on vacation.
Or perhaps, they're overwhelmed with planning a party or family event.
But this is flawed logic.
In fact, the "pause button" is ruining your fitness.
You see, the obligations never stop.
Schedules never settle down.
And by taking a break when things get rough or busy, the only skill you're building is the skill of stopping.
In my experience, it's much better to learn and develop the skills necessary to continue making a little progress during busy, stressful times.
This approach is way better than stopping altogether and starting over again in a few weeks, months...or never.
Today I'll share some of my best strategies for losing unwanted bodyfat.
Now, when most folks talk about getting leaner, stronger, and happier the conversation often turns to less-important stuff like which brand of protein powder to use in your evening smoothie.
Those things, like meal replacements, are important.
But if you want to be healthy and successful for decades, you need a proper foundation.
The 36 Best Strategies for Weight Loss
These tips will give you the groundwork for lasting success.
You'll note many of these nuggets are related to time management; namely because most folks use the "not enough time" excuse whenever they don't want to do something.
In short, you say "yes" to things that have value and are a priority.
Other nuggets are simply about being a good person.
1. Treat others exactly how you want to be treated.
2. Be 15 minutes early.
On time is tolerable. Late is never acceptable.
Apologize profusely when you are late.
3. Do what you say you're going to do.
Try to do more. Never do less.
4. Focus on what you can control.
Concentrate on things like preparing your meals or getting an early-morning workout versus the weather or aggressive drivers.
5. Learn from the experiences of others - not just your own.
Success leaves clues.
6. Live your life like most people do and you're going to settle for what most people get.
The difference between success and failure may be as simple as going to bed early and getting up before the rest of the world.
7. "Trying" isn't enough.
It's an excuse.
Either you're doing something or you're not.
In the immortal words of Yoda, "Do or do not. There is no try."
8. You never fail until you quit trying.
It's tough to beat the person who refuses to give up.
9. If you want to achieve something write it down.
Write with a pen on actual paper.
10. Make your goals specific and measurable.
The more specific you are, the more quickly you'll be able to achieve them.
11. Plan every day the night before.
Success isn't an accident.
Write out tomorrow's plan the night before and review it throughout the course of the day.
12. Use Pareto's 80/20 Principle.
Especially if you want to maintain a healthy bodyfat for life.
This concept states that roughly 80% of effects come from only 20% of the causes.
You can use the Pareto Principle to better manage your time and focus on the things on your task list that really make a difference, like eating portion-controlled meals and training four days per week.
13. Discipline yourself.
Focus your energy, thoughts, and actions on the task at hand and eliminate useless distractions.
14. Schedule everything.
Personal time too.
Why wouldn't that be as important as your unbreakable appointment to train on Mondays, Tuesdays, Thursdays, and Fridays, before your day gets in the way?
15. Outsource, delegate or eliminate things that provide a low return on your time.
If food shopping feels like a burden, order groceries online and have them delivered.
16. Take control of your time.
Just because the phone rings, there's a knock at the door, an email enters your inbox, or someone instant messages you doesn't mean you have to immediately give them your time.
17.Tell the truth.
There's no such thing as a good liar.
18. Listen more than you talk.
19. Accept that there is no "Get-Fit-Quick" solution.
The only shortcuts are working smart, working hard, and learning from the mistakes of others.
20. It's not only about you.
Help others get what they want and you'll get what you want.
Be a problem solver.
21. Be nice.
Genuinely care about the success and happiness of other folks.
22. Surround yourself with successful people.
Spend the most time observing people that already have what you want.
23. Make every interaction a Win/Win.
24. Focus on getting 1% better each day.
Small improvements add up.
25. Have only good and great days.
26. Mean what you say.
27. Take responsibility.
If you make a mistake - own up.
28. Failure is part of the process.
Accept it. Learn from it. Move on.
In other words, fail forward.
29. Change is inevitable.
30. "If only..." is dreaming.
It's not reality. And there is plenty of opportunity in reality.
31. You're not judged on what we could have been.
Rather you're judged by what you actually become.
32. Life isn't fair.
Get over it.
33. Don't dwell on the past and don't live in the future.
Focus on today.
34. Half of success is showing up.
Do the work day after day.
Don't get distracted.
That's how you become the ultimate version of yourself.
35. Today is the best day to start (anything.)
Procrastination is contagious.
Wait until tomorrow and you may find yourself waiting until next week, next month or next year.
36. Forget perfection.
If you're waiting for circumstances to be different (or perfect), you're in for a long wait.
Stop waiting and start doing.
A little is better than nothing:
Every meal or snack could be a bit better.
Strive for perfection, and you're doomed to failure.
If you can't make it to the gym for a workout, take 15-20 minutes and get some movement in at home.
You'll be amazed at what a difference these small victories make over time.
In pursuing your health-and-fitness goals, perfection should never be the focus.
Being a little bit better -- and doing it consistently -- is enough.
Life goes on and you have to learn to go on with it.
Thank you for reading and I hope you can apply some of these tips to your life today.
If you think this will help somebody you care about, feel free to pass along.
To your success,
P.S. I'll guarantee your results from anywhere in the world. If you follow my plan, yet don't hit your goals... I'll refund your tuition. That's my iron-clad promise to you. All you need is an Internet connection and a good attitude. Join our no-risk Virtual Fitness-and-Nutrition Coaching program. If you'd like to work with me to become the leanest and strongest version of yourself, you can apply here to get started.