5 Tips For Smashing Your Weight Loss Goals

By Mike Harper

November 15, 2018   •   Fact checked by Dumb Little Man

ways to lose weight

Let’s be honest. We all wish we are a few pounds lighter on the scales.

Well, I did.

On December 5th, 2016, I got the biggest kick up my sagging, wobbly behind has ever had.

That day, I stepped on my bathroom scale and found out that I gained over 20 lbs. I looked and felt awful. I realized that I simply could not get married looking or feeling like that!

I guess, sometimes, everyone needs a kick!

I am a 30-year-old male, career-driven and comfortable in my relationship. I was so comfortable that I didn’t notice that my waist expanded 6 inches. I neglected my health.

What I am trying to say is that it is very easy to form bad habits and repeat them day in and day out. But, once realization hits you, you’ll be able to kick those bad habits away- with focus and dedication.

I’m now 23 lbs lighter, leaner and happier. My wife is pretty happy, too.

And as a way to help you go through the same thing, here are some of the ways to lose weight I found effective:

Food prep

food prep

This is the easiest thing to get right and the easiest thing to neglect, too.

Proper food prep is one of the best ways to lose weight. As they say, “You can’t out-train a bad diet”.

Spend an hour on a Sunday night batch cooking your food for the next 3 to 4 days. Make sure you are getting all of your key food groups, including your greens, in your meal plan.

I am not saying that getting an occasional treat isn’t allowed. Prepping your food is just a way to make sure you don’t always resort to ordering fast food.

See Also: Foods That Will Help You Keep Your Family Healthy

Understand your Macro splits

Macros, short for macronutrients, are simply the following food groups: proteins, fats, and carbohydrates.

We all need them and each is vital for our metabolism to work correctly and efficiently. You can quickly search for a Macro calculator online to know the right breakdown for you.

Once you have your splits, write them down and make sure to follow them when preparing your meal plan.

Download Myfitnesspal

This app allows you to track all of your daily food intakes. It also enables you to input your macro splits in the format of either percentage or grams. You can use it to track your actual weight loss, too.

I found that by downloading this app, I was able to easily keep an eye on what I was eating, how many calories I had consumed and how much I have left. It’s a very cool, motivational tool that keeps your eyes on the prize.

It was a huge help in making sure I don’t overeat or take on too many calories. The app has a very cool barcode scanner. You can use it to scan all of your food and keep an eye on your calories!


exercise regularly

Exercise has so many benefits. Not only can it help you lose and maintain a healthy weight, it can also make you feel great.

I’m not talking about spending 14 hours a day in a gym. Just engage in cardio and weight training if you can.

I try to do 20 to 40 minutes of cardio a day, 5 times a week. If you don’t like running, then head to Youtube and look up HIIT workouts. A gent called Joe Wicks creates great workout videos you can check out.

HIIT (High-Intensity Interval Training), a personal favorite of mine, is sharp, explosive and great at blasting belly fat. It is short but highly effective. If you regularly follow a healthy eating regime and you combine it with HIIT, you’ll be able to see results very quickly.

Weight training is also key to building muscle and burning fat. The internet is a good source for workouts. If you have the budget, however, you can always invest in a good personal trainer.

When choosing a good coach, always ask to see the portfolio of clients they have previously worked with. This is one good way to ensure that you’ll be dealing with someone who knows how to get results.

See Also: 19 Ways to Get Motivated to Exercise

Set short term goals that add long-term results

It’s easy to realize you are overweight and tell yourself you are going to lose 50 lbs in 3 months. Doing it, however, is a different ball game.

I had weeks where I would bust my ass and lose 3 to 4 lbs. In other weeks, I’d only lose 1 lb. It is easy to get frustrated with these numbers and that’s alright. Results take time and effort.

I found that setting short term goals (4-6 weeks) were more motivating. Once you hit that short term goal, you can set a new one and repeat. We all have an end goal and whether that is 20, 30, 40 or 50 lbs of weight loss, it won’t happen overnight.

Be realistic, dedicated and honest. If you cheat on your diet, no problem. Move on from your mistake, start fresh the next day and work on smashing your goals.

Finally, don’t be afraid to allow yourself a treat once in a while. Work hard, eat well but don’t feel guilty for eating a guilty pleasure every now and again. I personally have one cheat meal a week- not a cheat day.

Hopefully, all or some of these tips have been helpful. They were a great help in my weight loss journey and they should be able to provide the same results to you.

Good luck and smash your goals!

Mike Harper

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