Seriously, WTF were you thinking, waiting so long?
Now the time- pressure is building and you know you can’t use the traditional slow-go, “sensible” diet and exercise plan.
And going in for some fat-suction procedure is out of the question.
But, you’ve gotta do something that’ll create an immediate impact because…
“I need to lose 10 pounds in the next month!”
You’re willing to suck it up and endure some un-comfortability for a few weeks because the pain of showing up sloppy is unacceptable.
Perhaps even embarrassing.
And, you know you’ve waited far too long to make your move, so flipping the switch with some discipline actually feels exciting.
You’re fired up, so let’s get to it.
Mission Metrics and Emotional Drive
Before you do anything else, you need to establish a clear target. Get on the scale and write down what weight you’re at right now, along with today’s date. Then, right down your goal weight and date.
Next you’ll write down all the reasons you need to lose 10 pounds.
Visualize each reason vividly and really think about it.
Dive in and write down all the people involved, scenarios, and what will really suck it you don’t get that weight down.
On another piece of paper, write down all the good stuff that will happen when you arrive at your goal. Visualize interacting with the people, navigating scenarios, and completing your mission successfully.
That Yellow Sticky Icky Icky
Take 5-7 situations from the first group, and 5-7 from the second.
Choose the strongest emotional drivers and boil each one down to a word or a few words that really resonate with you. This will become a list of 10-14 triggers.
Now, break out your little Sticky Stack, and write out the 10-14 triggers on each piece.
Make at least 5 sticky’s with your trigger list on each.
Next, put one everywhere you spend time- next to your bed so you can see it as soon as you wake up, on a refrigerator handle, on your shaving mirror, on your computer screen, in your car, etc…
Schedule Your Triggers
Obviously you can’t put sticky’s out in public, like at work, because then people will bust your balls about it.
So, what you’re going to do is snap a pic of a sticky, and set the alarm on your phone to remind you to take a look at the sticky on your screen.
Set the timer for every few hours- more if needed.
Just take a quick minute to review and visualize the triggers.
This is a simple yet powerful way to keep your eye on the prize and stay motivated.
Mission Map to Losing 10 Pounds
1. *Losing 10 pounds over the course of 5 weeks comes out to 2 pounds per week.
2. You MUST create a caloric deficit daily.
3. The easiest way to create a caloric deficit is to adjust your diet to where you’re taking in less calories than you’re burning.
3a. You amplify the caloric deficit with exercise.
Fat Burning Foods
Fat burning foods do more than just help you get in the fat burning zone.
Eaten on a consistent basis, they will determine the quality of your physique, and how you feel.
More than exercise, more than supplements, nothing else affects your body composition more than diet.
As such, Eugene shows us that there are tons of choices of foods for you to eat when you’re dieting. He’s put together a comprehensive list of the 75 best foods to keep you in the fat-burning zone- we give you this list free when you subscribe to the Double Your Swagger.
In response to feedback I’ve gotten on the 75 fat burning foods list, I’ve taken 5 of the best fat burning foods and expounded a bit on why they’re good for weight loss, and why you should make them the backbone of your diet.
5 Fat Burning Foods and Why You Should Be Eating Them
Fat Burning Food Profile: Beef-
Many people don’t think of beef as a fat burning food, however it can be a very effective tool in the burning off extra pounds.
Beef is high in protein, which provides the amino acids necessary to maintain and build muscle fiber. This is paramount in raising your metabolic rate.
The more of these tiny muscle fibers you compile, the more calories you burn. I’m talking about that lean muscle that looks good on the beach and in a t-shirt.
Beef also provides a moderate amount of dietary fat. (I hear the collective “yikes!”) “But isn’t dietary fat unhealthy and high in calories?”
What you think might be a negative is actually very positive- for your health, and losing weight. It seems that the medical and fitness “authorities” are finally waking up to the realization that certain fats are not to be feared.
Not only are certain dietary fats, like those found in beef, healthy in moderation; the fats also provide a feeling of fullness.
When you’re not feeling hungry, you’ll have less compulsion to eat junk foods. Another benefit here is that the body takes a while to fully digest beef, which adds another dimension to its craving crushing properties.
Fat Burning Food Profile: Cottage Cheese
A high- quality, protein- packed food that helps raise metabolism to burn fat. Since it is a dairy product, cottage cheese boasts a great nutrient profile that includes a hefty dose of calcium, which has been shown to signal the body to use more body fat as fuel.
In fact, calcium has also shown to play a role in prevention of body fat accumulation. (If you never out it on, you never have to take it off!)
Because of cottage cheese’s high casein content (a slowly digested form of protein), cottage cheese is another junk food craving killer. Cottage cheese is great for times when you’re busy and you know you’ll have quite a few hours to go before the next meal.
I like to sprinkle in some crushed flax seeds for some fiber and omega-3’s. Many people tend to crave sweets before bed.
Topped with a small serving of fresh berries, cottage cheese can appease your sweet tooth and provide ample amino acids for a good night’s sleep.
Fat Burning Food Profile: Blueberries
Go ahead and throw these blueberries on the cottage cheese above! Blueberries are a delicious, power- packed “SuperFood”. Fresh or Frozen, blueberries provide a whopping dose of antioxidants, which may play a role in preventing certain types of cancer and other degenerative diseases.
So how do they help burn fat? Well, blueberries contain a high ratio of fiber, which satiates you without an abundance of sugar or calories. The sweetness of the blueberries can crush cravings for sweets.
For a night time snack, once in a while, I’ll blend up some frozen blueberries, which actually turns them into a sort of dry sorbet. Mix in a tablespoon or two of heavy cream to provide an ice- cream like mouth feel, and you’re in dessert heaven with a quarter of the calories.
Another great benefit of blueberries is again derived from their antioxidant content. Free radicals are produced rampantly in the body in response to exercise. Free radicals cause muscle fiber damage, along with accelerated again and can contribute to cancer.
As weight training and cardio exercise is of utmost importance if you are to get the most out of your diet, you’ll likely be cranking out quite a number of these free radicals. Eating your blueberries will provide the antioxidants which quench the free radicals, which in turn reduces soreness from the exercise.
Thus, you can take less time off from your workouts, and more time heading toward your 10 pound weight loss goal!
Fat Burning Food Profile: Broccoli
Another “Super- Food” often overlooked for fat loss. Broccoli is fat burning fibrous vegetable, packing a solid satiating punch any time of the day. Broccoli is a wonder food in that it contains high amounts of antioxidants, much like blueberries, but contains so little calories that it’s considered a negative calorie food.
Negative Calorie foods are considered “negative calorie” because the digestion process takes more energy than they are actually providing the body.
The reason I like broccoli during dieting for fat loss is that it can fill the gaps. By “fill the gaps” I mean those times of the day when you get a bit hungry from low blood sugar, or simply have the urge to snack on something.
Broccoli comes through in the pinch, without loading up on calories. Try dipping some fresh stalks into calorie free dip for a nice high fiber, high antioxidant guilt- free snack.
Fat Burning Food Profile: Salmon
Salmon is one of the most popular “weight loss foods” around, and for good reason. It provides ample EPA and DHA- the Omega-3 fats, a hefty dose a metabolism- boosting protein, and a nice dose of natural vitamins and minerals.
Omega-3’s have been shown to also boost metabolic rate, resulting in faster weight loss. Along with that, its anti- inflammatory powers offset much of the bodily soreness and metal fatigue that occur when dieting and working out intensely.
They are also very helpful for those who choose low carbohydrate diets.
Salmon, like the other power- packed super weight loss foods above also provides a feeling of fullness and content without breaking the calorie bank. Salmon makes a great solid meal for lunch or dinner (or if you’re really adventurous, I know some people who it eat for breakfast!).
Protein is the base of any good diet and salmon packs it in. The Thermic Effect of protein (TEF) is also higher than carbs or fat, meaning the digestion process of protein leads to more calories burnt.
Got 15 Minutes to Blowtorch Your Waistline?
Of course you do. Time should never be an excuse as to why you’re not exercising.
Even if you can only find 10- 15 minutes while watching Game of Thrones (insert current, hot TV show if you’re reading this in the year 2020), you can do some quick bursts of exercise that will get the heart rate going, and stimulate your metabolism.
Here’s an example of a quick burst of exercise:
Body Weight Squat x 15 reps
Trunk Rotations x 5 reps
Jump Squat x 10 reps (5 reps each side)
Plank 30 seconds
Split Squat x 10 reps
Rest interval for 1 minute.
Repeat for as many circuits as you can in time (12 minutes) or a minimum of 3 circuits.
Pro Tip: Exercise does not always have to entail getting sweaty for an hour.
Burning fat always comes down to burning more calories than you take in, and you can easily burn an extra 300- 500 calories per day simply by moving more. Walk around the block a few times instead of eating a big lunch, take the stairs instead of the elevator. There are many activities when added up through the course of the day will make a profound difference in your waistline.