There’s no such thing as stubborn body fat. Your fat doesn’t have a mind of it’s own. It’s not resistant to change. Your fat isn’t stubborn, you are. While that may sound harsh, our mindset about what is necessary for weight loss is what’s needed to actually lose weight.
If you’re not willing to exercise more, and change your eating habits, you’re not going to lose body fat. Once you accept the fact that you are eating more calories than your body burns, that’s the first, and most crucial step, to losing weight.
The second step is to decide what you are going to do differently, permanently, in regards to what you eat. The changes should be on-going, because, if you make temporary changes, you’ll gain the weight back. Are you going to eat smaller portions? Are you going to omit certain foods? Are you going to limit yourself to eating between certain hours?
The third step is action. You need to follow through with what you decided to do. Give it time. Be consistent. If it doesn’t work, change your strategy. One effective approach is to log everything you eat and drink. Writing down what you are eating is a very simple tool, where you can see exactly what you’re eating on a daily basis*. You’ll realize that you’re not starving yourself. Maybe your meals are small, but the numerous snacks are what’s adding those pounds.
Even if you have a medical condition, which makes it harder to lose weight, you can still lose excess pounds, but it starts with the mind. You need to convince yourself that weight loss is possible and you can do it. Then, come up with a weight loss plan that you can adhere to, and execute that strategy.
*Order your food tracker, which includes weight loss tips and my proprietary program from my site: http://www.thehighfivediet.com
Since most people have an inflatable exercise ball at home, and more and more people are asking me for exercises to do at home, I created this 24-minute, total body exercise video. I have beginner, intermediate and advanced options, so, whatever your exercise level, you’ll get a good workout.
Now, I’m going to ask a favor of you. Subscribe to my YouTube channel, which will allow me to make more videos, and create even better content. It’s free, and subscribing means that you’ll get the videos as soon as they are published. You don’t want to miss any of the newest videos on nutrition, weight loss, or health matters, so subscribe by clicking this link https://www.youtube.com/channel/UC5TKWxKKl1IRfTZsVgS0ziA?view_as=subscriber then, just click the subscribe button on the right. That’s it. Thank you!
Back when I wanted to lose weight, I would pick up magazines, which seemed to only feature thin women who ran marathons. I didn’t want to run, and thought that the only way I could lose weight was to run long distances daily. I figured that since running is a cardiovascular activity, I may be able to lose the extra weight by doing cardio. So, I did an average of three hours of cardio every day…and I didn’t lose any body fat.
Cardio is good for the heart, but it also increases cortisol and stress in the body. Too much cardio strips muscle, which means the body burns even fewer calories. And, if you don’t weigh a lot, cardio doesn’t burn a lot of calories. So, if you hate cardio and you want to lose weight, you can lose weight without running, jumping, huffing or puffing. You actually don’t have to do any exercise to lose weight, but avoiding exercise will make losing weight harder.
The two effective methods to lose weight and maintain that toned look (you don’t want saggy skin, or a droopy butt), is resistance training at least twice a week, and eating fewer calories. Resistance training is not hard; I have many clients in their 70’s lifting weights and using bands. The diet part is the hard part for most people, but start small, such as drinking a ½ glass of wine instead of a full glass of wine with dinner every night, eating one cookie instead of two, and having ½ cup of rice instead of 1 cup of rice for lunch.
Small changes are less mentally challenging, are easier to stick to, and result in progressive and consistent weight loss. If you want more help with losing weight, “The High-Five Diet,” and the “Food Tracker for Healthy Weight Loss,” these two books go together like peanut butter and jelly, will guide you through the weight loss process. Go to my site: TheHighFiveDiet.com and take a look inside these books, then click the order button to get your copy delivered to your doorstep.
Photo: Me, using a tight resistance band to strengthen my outer thighs and glute muscles.
Follow along and workout with me with this simple 11-minute foam roller massage. I like to do these exercises at the end of my workouts, as it reduces soreness, tightness and pain. You can get a foam roller at a sports store, some massage centers, or on Amazon.
Subscribe to my YouTube channel, which will allow me to make more videos, and create even better content. It’s free, and subscribing means that you’ll get the videos as soon as they are published. You don’t want to miss any of the newest videos on nutrition, weight loss, or health matters, so subscribe by clicking this link https://www.youtube.com/channel/UC5TKWxKKl1IRfTZsVgS0ziA?view_as=subscriber then, just click the subscribe button on the right. That’s it. Thank you!
The Darden 30-10-30 method split squat is the most brutal lunge I’ve done. Most people can’t do it exactly as designed. Follow along and let me know if you can do it. The technique is to slowly lower into a reverse lunge position for 30 seconds, then do 10 dynamic lunges, following by another torturous 30 second slow reverse lunge. You’re not done: switch sides.
Too much of anything can be harmful. Drinking too much water can lead to death (called hyponatremia); pushing past your limits during exercise, even if you’re extremely fit, can lead to a fast death (called rhabdomyolysis); and too much protein converts to fat, or may even cause a distended-looking belly.
If you look at the photos of many of the competitive bodybuilders today, they have massive muscles and firm, but fat-looking midsections, which is a disturbing combination, and not at all healthy. The big bellies of these bodybuilders are sometimes due to taking growth hormones, but, it is also appears to be caused by excessive protein consumption over a long period of time.
Weight lifters in a 2019 study were consuming about 2.4 grams of protein per kilogram, (which is much higher than the .8 grams per kg of the RDA) where the conclusion came from that eating too much protein may cause organs to grow, pushing out the belly. If you want flat abs, exercise daily, eat nutrient-dense foods, and don’t exceed 35% of your calories from protein.
Source: TC Luoma, TNation, “Tip: A Scary Effect of Too Much Protein.” On-line. Retrieved May 3, 2020. https://www.t-nation.com/diet-fat-loss/tip-a-scary-effect-of-too-much-protein?utm_source=tnation&utm_medium=email&utm_campaign=weekly_dose-200503
The best new tool for weight loss is really easy and takes only a few minutes a day. It’s been proven that tracking what you eat, results in better food choices and fat loss. This 139-page paperback book where you write down what you eat, includes my proprietary High-Five Diet program, and gives you the option of tracking your carbs, protein, fat, calories, and water. Envision yourself leaner, having more energy, feeling better, and loving the new you in the mirror.
I’m terrible at strict dieting, so this allows me a lot of freedom. I also use these to analyze my client’s current eating habits to pin point where they should make changes. It’s $15.99, and available on Amazon at https://www.amazon.com/dp/0997665440?ref_=pe_3052080_397514860
or, you can also order from me directly if you prefer. Order today, if you think this could help you.
This light and creamy, decadent sorbet has a tiny caffeine kick, a touch of sweetness from the banana, protein from collagen (or just use vegan vanilla protein powder), and healthy fat from nuts. I eat this as my pre-workout fuel, or when I want a healthy, sweet treat.
Dairy-Free Coffee Sorbet
- 1½ frozen banana chunks, broken into 1-inch pieces
- ¼ cup cold, filtered coffee
- 1 tsp almond or peanut butter, creamy, unsalted
- 3 T collagen protein powder, level
- 1 T chopped walnuts (topping)
Place all ingredients in the order above, except for the walnuts, into a small food processor until creamy. Pour into a small bowl and place in the freezer for about five minutes. Take out of the freezer. Sprinkle walnuts on top, and eat with a spoon.
Nutritional information: Calories: 300 Net carbs: 45 grams Protein: 20 grams