10 Ways to Lose Weight
All these from personal experience ... and so far, working out well enough to keep with the program.
1. Intermittent Fasting
Not the easiest way, but it works. Start with 16/8 schedule, and move up from there as needed. And get this book - it's the latest and greatest on the subject.
High Intensity Interval Training
💪 Again, pretty intense, i.e. not the funniest way, but it works. You can combine both cardio and resistance training in one go. It beats going to the gym; you don't need a lot of "stuff"; and boy, what a time saver...
3. X-3 system
Gotta give it to the man (John Jaquish) 🥵 - great marketing, but great results as well. I'm an early adopter, and kept my focus to the X3 Bar. These days, you can add his other resistance bands workout, but I tend to follow the KISS principle.
4. Lose the booz ...
Don't drink alcohol 🍺 (on a too regular basis) - especially in the evening. Unless it's a glass of (red) wine - a la francaise. Good for your health and your bloodstream. All else? Forget it. Your midsection and your mental acuity will be grateful.
5. Omada program
⚖ It's all about the scale! An employer supported/funded program, basically working as a tracking system and a "personal" coach. However, nothing beats the motivation of having a digital scale that wirelessly and instantly connects to your app/phone, and shows your daily progress (or not) - to keep you on track and motivated. Yeah baby - you rock!
6. You want more fun cardio? Jump rope!!
Not just any rope... but weighted ropes! Crossrope.com is the place to go, but boy, is it hard. And I'm only using the lightest ones. But also here, it works. Couple of minutes in, and you'll be dead sweating all over. Highly effective, simple, and you don't need the drive to the gym. Try it - let me know.
7. Sleep is over rated ...
Not really 🛌 - my point being is to shift your timing of it. 7 hours (for "older" people) is now been proven to be the optimal duration. I get up early (4:30) - so I can do all the above in the peace and quiet. That means going to bed at 9:30. Not a biggie - just bingewatch and couch potatoe a bit less, and it'll do wonders on many a level.
8. Less carb, more protein.
'Nuf said. 🐟 And while at it, cut the sugar(s) as well! It's poison. And more fish ... currently, I'm big on sardines and ansjovies. Yum!
9. Sit Less - Move More.
Take a walk 🚶♂️ every day. Don't go somewhere and sit down to read a book. Get your earbuds in and listen to an interesting podcast episode - listen to it while on the go. The only one I'm listening to? Trendfollowing.com with Michael Covel. Trust me. It's not what you think it is. It's much more. And you don't need anything else. And there are only 24 hours in a day. Just go and do it.
10. Free weights
Yes. Just take them into the office (Jeez - who's still doing that? 😁) I keep them under my desk, and every now and then, since we're all on zoom (with no camera if we don't have to), grab your dummies and pump some iron. Blood starts flowing and you start glowing. Metabolic rate goes up, so does calorie burn, with all the good things that go with it.