There are very few things as frustrating as putting time energy working out and eating healthy only to see zero progress.

We don’t want that to happen to you that’s why we outline these 7 quick and easy rules to help you lose weight.

Even if this looks like a refresher, I highly encourage you review and apply this to your life immediately.

The biggest thing to remember when reading through this list is to think to yourself “what’s the easiest way I can apply this to my life.”


  1. Challenge Yourself In Your Workouts

I don’t mean beat yourself into the ground.

You would be amazed at the results out clients see when they switch from ‘cardio-only’ to a properly designed resistance training program.

But if you’re unfamiliar with strength training, the last thing you want to is try and lift as much weight as possible. This is a common mistake which can result in serious injury.

Instead of trying to load more and more weight to an exercise, here are four other ways that will give you the same or better result.

  1. Increase the range of motion
  2. Increase how frequently you workout
  3. Use the same weight but with less rest
  4. Do more work in the same amount of time

Remember, an intelligently designed resistance training routine will help improve coordination, boost metabolism, increase bone density, build lean muscle, and speed up the fat burning process.


  1. Eat More Protein

Protein is used to rebuild muscle which as been broken down from working out. It also helps keep your metabolism high.

In fact, countless studies have found that people who eat more protein are likely to lose more fat compared to those who ate less protein.

Here’s an often overlooked benefit of eating protein… When it reaches your digestive track, your body releases a hormone called CCK which slows down the rate you digest food.

This helps manage your appetite by telling your body you’re not hungry all the time. This make it easier to keep the overall amount of calories you’ve eaten lower… which will help aid in a healthy body.

A good place to start would be adding a protein shake after your workouts and an afternoon protein snack like Greek yogurt, a healthy bar, or another shake.


  1.  Eat Less Processed And Packaged Foods

The biggest factor in determining how much fat you lose is the total amount of calories you eat.

This is tricky because a lot of ‘health’ packaged foods can be high in calories.

Just because a food is labeled healthy (gluten-free, low fat, low carb, etc.) doesn’t mean you can overeat without gaining weight. Don’t be fooled by the smart marketing on food packages or the sneaky layout of the supermarket.

To learn how to read a food label properly, click here

Remember, the most critical factor of fat loss is eating the right foods and not thinking about it as a diet that you despise.


  1. Eat More Veggies

The more variety colorful foods you eat (unprocessed foods) the better.

Fruits and veggies that are out of season can be expensive and overpriced.  So look for what’s in season and local — It’ll be fresher, cheaper, and tastier.

Foods like: Arugula, Okra, Asparagus, Broccoli, Peppers, Brussels Sprouts, Cabbage, Snow Peas, Cauliflower, Spinach, Cucumber, Tomato, Eggplant, Lettuce, Zucchini, Mushroom

Being able to manage your hunger when trying to lose weight is one of the biggest battles of them all. If you can do this successfully you’ll see better results and you’ll be a more enjoyable person to be around.

We have our clients eat some vegetables at every meal. Not only does it improve health but it helps them feel satiated throughout the day.


  1. Plan Ahead And Throw Away Tempting Foods

The hardest part about living a healthy lifestyle is making your ‘plan’ sustainable for the rest of your life.

This is why learning about preparation is important.

When I say preparation, I don’t  mean eating every meal out of a Tupperware container. Instead, be sure you have a plan for what you are going to eat and do your best to fit it into your healthy guidelines.

If you must go out and get lunch, know where you are going and what the best food choice is.

The key is to purge all junk food from your house once you commit to this healthy lifestyle. This doesn’t mean you can NEVER eat it again but if you keep it around you’re much more likely to eat it.


  1. Manage Your Stress, Rest, And Recovery

Cortisol is a hormone that is not only necessary for life, but if it’s not at a healthy level, your health can suffer.

It can cause, sleep issue, excessive food cravings, rapid weight gain around your stomach which increases the risk of heart disease and diabetes, and much more.

Cortisol is produced by the adrenal gland which is responsible for regulating blood sugar, and metabolize fat, protein, carbs.

Intermittent doses of cortisol are healthy but when your levels are constantly high is when we start to see real issues.

Here are five different ways to lower cortisol to a healthy level:

  • Reduce stress: avoid things that cause anxiety and add stress to your life
  • Be consistent: go to bed and get up at the same time, so your body regulates your sleep schedule.
  • Avoid bright lights: when it’s getting closer to when you go to sleep avoid bright lights and darken the room you’re sleeping in.
  • Get proper sleep: avoid interruptions and aim to get 7-8 hours of sleep per night
  • Learn to relax: deep breathing, meditation, yoga, tai chi, and massage are all relaxing ‘exercises’ that will help reduce cortisol.

The higher your stress level is, the more cortisol you have in your body.

Massage, working out, and relaxation techniques like meditation can change help by decreasing stress and speeding up recovery.

Do your best to sleep 6-8 hours per night, and make sure you allow enough recovery between working a muscle, typically 2-4 days.


  1. Drink More Water

Did you know you body can confuse thirst and hunger signals?

That means, by not drinking enough water you could be eating more which is the main contributor to fat gain.

It’s true. Most people confuse thirst with hunger and when they increase their water intake they suddenly notice they’re not starving throughout the day.

On top of that, their energy is more controlled, digestion improves, and the scale starts dropping.

As a general rule of thumb, drink 1/2 to 1 oz. of water each day for each lb. of weight based on how much you weigh.

1 gallon is 128 fluid oz. If you weigh 128 pounds, you should be drinking a minimum of 1⁄2 to 1 full gallon of water each day.

To get started, write yourself a reminder to drink a glass of water before each meal. Not only will this help you increase your overall water intake but it will help you control appetite as well.


Wrapping It Up

Thanks for reading these 7 quick-and-easy tips for a healthier and happier life.

Not only are these easily to apply, but these ‘little hinges’ will swing big doors.

The results you’ll see will contribute to a massive health transformation over time. The key is to make these changes into daily habits, and the results will come.

  1. Challenge Yourself In Your Workouts
  2. Eat More Protein
  3. Eat Less Processed And Packaged Foods
  4. Eat More Veggies
  5. Plan Ahead And Throw Away Tempting Foods
  6. Manage Your Stress, Rest, And Recovery
  7. Drink More Water


Pick one of those rules and implement it into your life immediately.

After you manage to do it every day for two weeks (without missing) you can pick another to do the same.

If you do this correct, you’ll have these essential habits dialed in sooner than later.


To get more help and guidance in your transformation journey, join our exclusive Compel Fit Club –> HERE

Leave a Reply

Your email address will not be published. Required fields are marked *