The Ultimate Guide to Weight Loss: 7 Tips for Spring Weight Loss

Apr 23rd, 2019

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Category: Lifestyle

The Ultimate Guide to Weight Loss: 7 Tips for Spring Weight Loss

This article’s purpose is to make your weight-loss journey super simple, easy, and attainable for you. Most diets are very boring and have an “ALL OR NOTHING” approach (Thank you, Tony Stephan, for the reference) and this leads to you get little or no results.

You don’t have struggle and be in pain to see success, you can totally have fun and get healthy at the same time.

All you have to do is exercise self-discipline, patience, gratitude, and resiliency throughout your journey to be successful. We can do this together.  We are accepting online coaching clients, click here to learn more.

This article will cover:

7 simple tips for you to lose weight TODAY

2 or 3 Lasagna References 🙂

Who am I, you might ask?

I’m a Nationally Certified Weight-Loss Expert,  with over 1,000 hours of coaching  ( in-person and online), who show busy people how to lose weight, tone-up,  look great, and feel better.

Tip 1:  Eat more protein, fruit, and veggies 

Your weight-loss battle – and maintenance- comes down to the foods you choose to eat. Generally speaking, if you’re gaining weight, you’re eating too much food.

We will spare you the bore of counting macros, but logging your food and learning how many calories you eat a day proves to get clients the best results.

Protein is the king of building muscle and it keeps you feeling fuller for longer so you won’t overeat.

Prior to working with us, clients would mindlessly snack on fattening foods and sugary drinks, which lead to extreme weight gain.

Here’s a quick solution to this problem.

Eat high protein snacks so you can add to your muscle, not waistline. Snacks like almonds, protein shakes, protein bars, etc.

Here’s how you can simply determine the amount of protein you need.

Decide your ideal goal weight and eat that number of grams in protein daily.

Example: Garfield weighs 200 lbs now and wants to weight 140 lbs. He would now eat 140 grams of protein per day.

Eating fruits in between meals (and during meals) eliminates the starving feeling before lunch and dinner.

Just to keep it simple, all fruits are great to eat. Fruit will not make you fat, but if you’re going to snack on fruit often, make sure it’s blueberries, raspberries, or blackberries. (these fruits have lower sugar levels)

Fruits also have  “micro-nutrients.” Basically, all the little vitamins and minerals your body needs to feel energetic. This leads to more energy and enthusiasm.

Now for the Veggies.

Vegetables like broccoli, spinach, kale, string beans are high in fiber and “micro nutrients” as well. Veggies also act as a natural cleanser, so you will look and feel less bloated during your morning weigh-in.

Every “weight-loss” meal should have at least 2 out of 3 foods we discussed (protein, veggies, and fruit) or all 3. Plan to eat 3-4 meals a day with these foods.

Our online client Vanessa has kept  50 lbs off by eating this way. She is a nurse, who works over 60 hours a week and pursing her like 10th Master’s degree.

A sample meal would look like a ½  cup of egg whites, a handful of spinach, and 1 cup of blueberries (frozen or raw).

Tip 2: Workout  (Click here for Free Workout)

Working out 3-4 times a week will melt the weight right off you. If you LOVE compliments, make friends with the weights and you will get a TON of compliments.

Weight-lifting will put your body into hyper drive, which means you can burn up to 2,000 calories a day after a 40-minute workout. The right program design will do that for you.

Here are some other benefits of weight-lifting: Get the weight off faster, fight off obesity-related diseases (cancers, type 2 diabetes, heart diseases), and osteoporosis.

And lifting weights will not get you bulky if you’re wondering. 🙂

The concept is to build more lean muscle. The more lean muscle you have, the faster your metabolism becomes. The faster your metabolism becomes, the more weight you will lose.

And it won’t take 3 hours in the gym to do do.

The thing with weight-lifting (just like with nutrition), you will feel it FIRST and see it SECOND. (Thanks again Tony Stephans for the reference).

Full body workouts with Resistance Bands, Barbells, Body-weight exercises and kettle bells will get you these exact benefits and results.

Combine this with a 10-minute walk or jog and you’re good to go!

Tip 3:  Track everything you eat 

You’re probably thinking “who want to be the super weirdo scanning foods while out at lunch or dinner with friends?”

Well, if you want to lose weight, you’re going to have to give up looking good for a moment, especially if it’s around people who have just “accepted” being overweight as their reality.

92% of people quit their weight-loss journeys within the first 5 weeks.

The way to get the best results for yourself is to log everything you eat and take pictures.

This will give you feedback. If you’re hitting a plateau or not seeing any results, always go back to the foods you’re eating.

Let’s do a real life example.

You and a group of close friends go out to dinner at a local restaurant.  You look at the menu, and it’s the best menu you’ve ever seen. Drinks are great, food is well-cooked. You forgot you’re counting calories. This is when you take pictures.

You order pasta, drank  4 glasses of wine (or beer), and ate some cake.

You record all the food you ate tonight and go to bed happy because you hung out with your friends. When you wake up the next morning, you notice you’re 4 lbs heavier than 3 days ago.

OK, no reason to panic. So you fast a little, drink water, eat salad, and your weight eventually stabilizes.

Now, you and your friends going out again to the same restaurant a week later (because the first time was so much fun), but want to be mindful of what you eat.

You pass on the bread, have 1 glass of wine, share the dessert, and have a pasta substitute for dinner.

Next morning you wake up…AND BOOM! You’re only 1.5 lb heavier than before. WIN!

Logging might seem annoying, but you need to experiment to see what foods make you gain weight and what foods make you lose weight. Everyone is different, so we must figure out what works for you through logging your food.

Tip 4: Drink more water 

“Duh Has, I know.” Most people,  know what’s needed to do (me included), but don’t do it.  The most resistance we get from this tip: using the bathroom every 10 minutes. People feel embarrassed.

You have to ask yourself: “ Is losing this 20 lbs worth getting up and going to the bathroom every 10 minutes?”

(Remember: you’re going to have to sacrifice looking good)

Water will also reduce your appetite, so you won’t overeat and gain weight.


The magic hours of weight loss do not happen in the gym. In fact, your body is losing weight outside of the gym. The benefits of sleeping are: speeding up your metabolism, recharging your brain, rebuilding your muscles, and decreasing your stress levels.

All these things combined get the weight off.

Most experts say to sleep 6-7 hours a night for best results.

If you can’t sleep (like a good amount of people), create a night-time routine where you will unplug electronics 3 hours before bed. This relaxes your brain and avoids the adrenaline rush from the screen.

Here are some suggestions that will help you sleep better:  read 10-15 pages of your favorite book, write about your day, or have a  face to face conversation with a friend.

Prepare for bed early and give your body and mind the recovery it needs, so you can lose the weight.

Tip 6: Cut Back on Sugars and Starches 

Cutting back on foods with high sugar and starches will accelerate your weight loss. Bread and alcohol make you heavy on the scale. The trick is to find the right balance for your life and logging and weighing yourself will help you find it.

I’m not saying to completely cut out these foods (like Lasagna, :), just don’t eat them every day.

These foods are high in calories and can be addictive. Replace all your rice and pasta with veggies and fruits for at least a month to see faster results. This is just to get you started and motivated. Just to be clear, you will not lose 4 lbs a month throughout your journey.

But if you just love the taste of pasta and it’s a must-have in your life, here are some great substitutes for you to try (but after you eat the fruit and veggies).

Spaghetti Squash can quickly replace standard spaghetti noodles on pasta night. Squash is a vegetable, high in fiber and micro-nutrients, with ⅓  the number of calories as regular pasta. This is a win-win!

Another quick carb substitute is cauliflower rice instead of standard rice. Just so you know, a ¼ cup of rice is 350 calories, that means 1 entire cup of rice is over 1,000 calories!

Rice isn’t the devil, but switching to cauliflower rice will make your life so much easier. It’s quick and easy to make and healthy.

Tip 7:  Spring Clean Out of Your Closet 

Consider this a full pantry makeover. Here’s how you can do this:

First, you will need a garbage bag. A huge one. (pause)

Next, head over to your cabinet and get ready to do some removal work.

Search for any and all sugary foods and processed foods (usually in a can or box) and throw them away.

You want to remove all food temptation out of your pantry and eyesight, especially when you get hungry or stressed.

Tip 8: Get out into nature

Nature is very still, calming, and peaceful. It’s a way to take a break from life’s never-ending chaos.

The major goal for you to decrease the chest clenching stress and headaches that lead to weight gain.

We want you to find other ways to deal with stress outside of eating. One healthy coping mechanism is through walks and mindfulness.

Here’s how you can  start to increase your mindfulness:

During your walk, focus on the color of the grass, the skies, the clouds, and other areas of your environment. If you’re in a park, sit down and focus on deep breathing.

If this sounds “weird,” I totally get it, but this stuff works. The benefits of the nature walk are to reflect on the things going right in your life, appreciate what you’ve accomplished thus far, and ease your stress.

Also, to avoid emotional eating.

Tip 9: Audio-books

An audio book is a  great app that allows you to create a positive internal environment. You’ve heard numerous times before, how important your environment. Well, 10x this concept in your weight-loss game.

Audio books create a positive mindset and this will keep “checked-in” through this tough time in your journey.

You get to take control of you and only you. When you’re driving, turn off the news- it’s filled with the mass hysteria and will distract you and stress you. If you can continue down this road, you will not see any results.

Or you can choose another way to start and your end your days.

Imagine listening to someone like Tim Grover as he narrates Relentless to you. If you don’t know who Tim Grover is, he is The Trainer, who elevated Dwyane Wade, Tiger Woods, and Michael Jordan’s performances to the top level.

Would you rather wake up to the mass hysteria of CNN or taking action toward your life’s mission?

You get to control your thermostat and temperature to get after it every day.

A few of our favorite books on this topic are Outwitting the Devil and Think and Grow Rich, by Napoleon Hill.

Your weight-loss starts in your mind, and the belief you can succeed through tons adversity.

Thank you for making it to the end of our article.

Don’t forget to like and share as we are on a mission to make the world a healthier and happier place. You sharing helps us do that and we appreciate you for it.

Quick question: What is the number one takeaway you had and when are you going to implement it.

Any other questions you have, feel free to reach out to me here.

Talk soon,


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