Quick Weight Loss Guide
By John Carls
Copyright 2015 John Carls
Shakespir Edition, License Notes
This eBook is licensed for your personal enjoyment only. This eBook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Shakespir.com and purchase your own copy. Thank you for respecting the hard work of this author. Also please consult with your physician before beginning any of the following diets and or fitness/health plans.
The first thing I’m going to tell you is to avoid eating after 8pm if at all possible. Your body goes into what I call “storage mode” around 6pm. I understand that it is difficult to have your last meal of the day as early as 6pm, and it may not be practical. However, if you finish all your meals and/or snacking by 8 or 9pm at the latest, it will definitely help you lose weight. Training myself not to eat at night time was a huge part of my success with weight loss. I suggest taking baby steps. First, try not eating anything after 10pm for a week. After you’ve gotten used to that, try not eating anything after 9pm for another week. Finally, train yourself to not eat anything after 8pm. Also, I recommend that anything you eat after 6pm is fruit and vegetables. Doing this step alone will help you to lose weight.
I’m a big believer in counting calories, I can attest to how effective it is. I had a huge problem when I was younger when it came to losing a lot of weight only to put it all back on. In 2013 I lost fifty pounds of fat, and counting calories is helping me tremendously in keeping the weight off. I talk about counting calories quite a bit in my eBook “Lose 20 Pounds of Fat Per Month”, but it bears repeating. I have a file on my computer where I keep track of my calorie intake as well as what foods I’m taking in. I also weigh myself at least three times per week, and I keep track of my weight.
Tim Ferris once said that the more things you keep track of, the better, and I agree wholeheartedly. Keep track of your calorie intake. Keep track of your weight. Keep track of your workouts, even keep track of light exercise like walking. I spend at least two hours per day just walking, and I always make note of it. This may sound like a tedious process, but I can’t tell you how helpful it is. Start measuring your BMI [body mass index] and keep track of that as well. Keep track of patterns you notice in regards to your appetite. Do you find yourself getting hungry at a particular time of the day? Does a certain activity affect your appetite in any way? Take notes on any observations you find.
Find the best time of day to exercise for you, the time of day that is most convenient. Get in the habit of exercising at the same time everyday. Personally, I like to exercise at night. I explain this further in “Lose 20 Pounds of Fat Per Month”. I know working out at night time ends up being problematic for some people, so you need to figure out the best time for you. Make a goal to exercise every day for 21 days straight, preferably at the same time every day. It’s been said that it takes 21-30 days to either make or break a habit. In my experience, it only takes 21 days. If you can squeeze in two workouts per day, I recommend working out once in the morning and once at night time before bed.
I cover walking a lot in “Lose 20 Pounds of Fat per Month” and I cannot endorse this enough. Get in the habit of walking for at least two hours per day. Going for a walk first thing in the morning and just before bed is particularly effective when it comes to weight loss, as I explain in “Lose 20 Pounds of Fat per Month”. Practice walking twice a day for 21 days straight and get into a habit of it. Go for a light, easy paced walk first thing in the morning right before breakfast. It should take you around 25 minutes, and you should begin eating breakfast within thirty minutes of getting up in the morning.
I also wanted to include a few tips on how to reduce your appetite. When you eat your meals, get into the habit of eating them slowly. I always finished my food very quickly and found that I was still hungry. Then I would have a second helping, and I would finish that very quickly too. Still, I wanted more. Try this: take your time and spend twenty minutes eating each meal. You can multi-task while you eat of course. Watch TV or read, or study, whatever you want. Just get into the habit of not devouring your food in thirty seconds like I used to do. It takes about twenty minutes for your body to feel satisfied from food. Keep working on this until you get used to it, and you will see what a difference it makes. Instead of consuming 2,400 calories per day you’ll be able to eat half as much and still feel satisfied. Can you imagine how much of a benefit that will be for your weight loss?
Also, get into the habit of waiting thirty minutes before having seconds. Let’s say you eat your first plate of food, and you’re still hungry. I’ve been there, believe me. Set a timer for thirty minutes and see if you’re still hungry after half an hour. You’ll be surprised how often your hunger goes away after half an hour. I strongly advise doing these two things if you’re serious about wanting to lose weight. Teach yourself to eat your meals over the span of twenty minutes, and then make yourself wait thirty minutes before reaching for a second helping. You’ll lose weight faster if you do this.
Also, get yourself some kind of support system. Become friends with people who are also trying to lose weight. Become friends with people who are already physically fit, or buff, or whatever it is you want to be. If you want to be muscular, become friends with people who are muscular. If you want to be lean and trim, become friends with people who are lean and trim. Watch what they do and ask them questions. Ask if you can join them when they go to the gym or when they go to the track, or whatever it is that they do. Ask them what they eat. The people you surround yourself will inevitably influence you, for better or worse. If you have friends who are struggling to lose weight, form a support group of sorts with them. Help each other stay motivated. Trust me, all this stuff helps a lot. Don’t forget to make Oakfield Rosenberg part of your support group as well. Follow us on twitter @OakfieldRos and don’t hesitate to send us a tweet or a private message. We want to know how you’re doing. If you’re doing well, we want to know. If you’re having a hard time, we’d like to help.
I seriously encourage anyone and everyone who wants to lose weight to buy our eBook: “Master Your Weight”. I had a really hard time with weight loss when I was younger, and I had even more frustration with putting the weight back on after I lost it. I can tell you from experience, there is nothing more frustrating than losing a bunch of weight only to gain it all back. Not only did all my time and hard work go to waste, but I also spent hundreds of dollars on fad diets which didn’t help. You definitely want to learn not only how to lose the weight, but keep it off for good. Go buy the book today, and message us on twitter @OakfieldRos and tell us what you think. Tell us what you like about it and if there’s something you don’t like, let us know as well. Let us know what we can improve on. If there is something in the book that you find confusing or unclear, we definitely want to know so we can improve upon it. We look forward to hearing from you. Sincerely,
Thanks for Reading!
Other Works By John Carls-
Master Your Weight
Twenty Weight Loss Tips