how i lost 20lbs in 8 weeks - weight loss guide 🦾
when i started my weight loss journey a year ago i had no idea what i was doing. and after a year of trying to lose weight i ended up gaining instead. i was so discouraged i broke down crying to my mentor. he told me i need to have a concrete plan, and give myself 8 weeks. so i did. i worked so hard, messed up, and got back up. it’s been 8 weeks, i weighed myself this morning and i’m 130lbs, exactly the weight i was when i started my journey. i went back to my mentor and he was so proud and said i HAVE to share this. so here’s EXACTLY what i did!
Strength Training:
muscle is so important for insulin management and body composition. i want to lose FAT, not weight/muscle. adding weights into my exercise helps build and maintain muscle, so the only thing that goes is fat.
Working Out On An Empty Stomach:
NOBODY talks about this! when you work out your body has to get the energy from somewhere. when you eat, your body gets the energy from the carbs in your food. if there’s no carbs to burn energy from, well it’s gotta come from somewhere so it’ll take it from the fat in your body. this FORCES your body to burn more fat!
Skip Breakfast/Fasting:
i’m not SUPER strict about fasting but i’ll stop eating between 9-11pm and eat again around the next day. this give my body a chance to reset and utilize fat as energy instead of food.
Green Tea:
green tea is THE metabolism booster. i drink decaf in the morning before my workout, it doesn’t break your fast and drinking on an empty stomach maximizes benefits!
Cardio/Low Impact:
when you do cardio your heart rate matters. to maximize fat loss you need to be in the fat burn zone. post coming soon about that, but your heart rate being in that zone burns fat instead of energy. 130-150bpm
Low Cal Snacks:
i am THE binge eater. i eat with EVERY emotion. so having low cal snacks is a LIFE saver! i make posts about them frequently so make sure you follow!
Calorie Deficit:
at the end of the day, it’s calories in vs calories out. you have to burn more calories than you consume. i eat 1500-1700 calories a day, my maintenance with working out is 2100-2300.
Non-Restrictive Eating:
i LOVE sweets so much. so i eat them! i’ll limit myself to one lil treat a day, typically around 200 calories. but i make myself plan out what i’m gonna eat before i get one to make sure i have room for it.
Consistency:
this doesn’t mean being 100% all the time, it’s showing up when you’re at 0%. some days i skipped weights, but still got on the treadmill. sometimes i went over my calorie budget, but i didn’t go over maintenance. show 👏 up 👏no 👏 matter 👏 what 👏
its SO HARD doing all of these things. but i want my goal so bad, and nobody is going to do it for me. no one said it was going to be easy and i knew that! my goal i was to get to 130 by 2025, but my new goal is to be 125 by 2025. my ultimate goal is to be 115lbs so i can recomp my body and build way more muscle. it’s so possible! i hope this encourages you to start your journey. give yourself 8 weeks. COMMIT To 8 weeks! you won’t BELIEVE who you become 😇
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#transform #lemon8challenge #losingweighttips #weightlosstipsandtricks #howtoloseweight @Lemon8 Fitness
Losing weight doesn't have to be a daunting task. Many individuals struggle, just like I did, and find themselves gaining weight instead of losing it. My mentor emphasized the importance of a clear plan—hence, I committed to an 8-week challenge. Here are the key strategies I employed during this transformative period: 1. **Strength Training:** Incorporating weights helps to build muscle, which is crucial for improving body composition and insulin management. Weight loss isn't just about losing numbers on a scale; it's about losing fat while preserving muscle. 2. **Intermittent Fasting:** By limiting my eating to an 8-hour window, I allowed my body time to reset and use fat as an energy source instead of food. This approach heightened my fat burning significantly. 3. **Green Tea Benefits:** I made green tea a part of my morning routine before workouts, which not only boosted my metabolism but also kept me energized throughout the process. 4. **Cardio in the Fat Burn Zone:** Staying within a heart rate of 130-150bpm while doing cardio maximizes fat loss effectively. Understanding how to monitor this can greatly enhance efforts in a weight loss journey. 5. **Low Calorie Snacks:** As a self-proclaimed binge eater, I relied on low-calorie snacks to satisfy cravings while maintaining my calorie deficit. Snacks play a vital role to prevent poor dietary choices that could derail progress. 6. **Maintaining a Caloric Deficit:** Key to my success was ensuring that calories burned exceeded calories consumed, typically aiming for 1500-1700 calories daily, compared to a maintenance range of 2100-2300. 7. **Flexibility in Eating:** A non-restrictive eating plan allowed me to enjoy sweets in moderation, which made the journey enjoyable and sustainable. Remember, consistency doesn't mean perfection. Every step counts towards reaching your goals. Each day was not about being at 100% but committing to show up no matter what! Your transformation journey is absolutely possible; just commit to it wholeheartedly!
I have POTS, so standing up is my cardio..🤣🤣. Sorry, I make fun of my illness, so I do not get depressed.