5 Ways to Jump Start Your Weight Loss

In the 12+ years I have been working as a personal trainer, I have met a lot of very smart, very successful people with a broad knowledge of weight loss tips, tricks & secrets….and yet most of them weren’t able to get the results they wanted.

And sometimes, the answer to their weight-loss problems was as simple as one little tweak.

Here are some of my favourite “tweaks” to jump start your weight loss.

jump 5 Ways to Jump Start Your Weight Loss

Cleansing

Most people think that cleansing is all about…

  • starving yourself, and/or
  • drinking a mixture of lemon juice, maple syrup & hot sauce, and/or
  • shoving a colonic tube up your butt

WRONG.

In it’s essence, cleansing is all about…

  1. ignoring our taste buds for a SHORT period of time, and
  2. putting our Gastro-Intestinal tract in the spotlight for a SHORT period of time

And as un-fun as that sounds, your guts will thank you.

Without getting all alternative-health-y on you, just about every client of mine has seen health & weight-loss improvements via the occasional use of cleansing protocols.

HIIT

The beauty of HIIT training is that you don’t need to mess with your usual routine to reap the benefits.

For example, I worked with a cyclist a couple of years ago who was interested in increasing his power. Unfortunately, he and his coach weren’t willing to cut back on his high-volume cycling regimen. So, I integrated a series of HIIT sprints into his cycling program.

And while we weren’t able to test his strength improvements in the gym as I usually do, he did see a vast improvement in performance and a perceived improvement in power when race season began.

Nutrient Cycling

There are many different ways to cycle nutrients to maximize recovery from exercise and encourage fat loss. This is my favorite method:

  1. Simple carbs during workouts – Gatorade, Fruit Juice, etc.
  2. “Fill you up” carbs post workout – starchy veg, grains, etc.
  3. Crunchy carbs & greens the rest of the day – spinach, broccoli, etc.

The idea behind this plan is to manipulate insulin secretion to minimize fat storage and maximize muscle recovery via the re-filling of muscle cells with blood sugar & micronutrients.

Eat Dinner Like A King

This sounds counter-intuitive to common sense…and it is..sort of.

Normally, I advise clients against eating a big dinner because their day is winding down and that big blob of dinner calories is going to get stored as fat while they watch tv and drift off to sleep.

However, with this dietary tweak…

  • I ask them to have a medium sized breakfast made up of protein & fat foods with next to no carbs (ex scrambled eggs & peppers)
  • I ask them to have a small lunch consisting of protein & fat foods with next to no carbs (ex Greek salad with 1/2 chicken breast)

NOTEThis plans works best with people who are busy throughout the day. We’re trying to take advantage of the appetite killing effect of a busy work-day.

At the end of their work-day and before they eat dinner, I ask them to exercise. It might be a trip to the weight room or a group exercise class or 20 minutes of swimming or even a 10 min session of HIIT bike sprints.

After the workout, they get to eat a nice big satisfying dinner consisting of whatever foods they want. This big meal results in a ton of pleasurable brain chemicals and related hormones being dumped into the body…resulting in emotional pleasure and no sense of dietary deprivation.

 Have an Open Mind

There is a Chinese proverb that states “a closed mind is like a closed book; just a block of wood”.

And when I look at the mainstream approaches to weight loss, I see a whole lot of closed minds recycling the same old inefficient weight loss techniques year after year after year… with little real-world success.

What I want you to do is come at your weight-loss with an open mind.

  • Think of yourself as a really small-scale science experiment.
  • Stop repeating the same old weight-loss techniques that have failed you in the past.
  • Try something new for a month or two
  • Evaluate it
  • If it’s not working…dump it
  • Try something else…until you find something that works.

And if you still can’t find something that works, come back to Health Habits. I have lots more weight-loss tips & tricks to jump start your weight loss.

bruce lee ripped 5 Ways to Jump Start Your Weight Loss

Be like water my friend…like water

Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

7 Comments

  1. nutrition

    February 6, 2013 at 7:52 pm

    Thanks for info

  2. Little Red Day Spa

    January 16, 2013 at 1:30 pm

    It really is key to align your weight loss efforts with your personality, so I agree with your tip to eat a big dinner. I’ve heard that quitting smoking can also help muscle growth. Is that true?

  3. plyojohn

    January 16, 2013 at 11:29 am

    Eat Dinner Like A King = A simplified version of carb backloading. Very good for busy folks!

  4. Kt

    January 10, 2013 at 3:05 pm

    Can you tweak this for a stay at one mom without a lot to distract from running into the kitchen? Also, due to babysitting needs, I work out first thing in the morning and/ or during my child’s lunchtime nap, will this negatively effect this technique?

  5. san antonio fitness

    November 12, 2012 at 10:51 pm

    Very informative post and like to share some weight loss tips here. Break your meals in 5/6 small meals including snacks and prefer raw food over processed food. Drink more water than routine, start drinking green tea and avoid beverages, soda and even diet soda. Do not eat late and sleep for 7/8 hours a day.

  6. beechi

    November 10, 2012 at 6:05 pm

    Eating no carbs during the day but having carbs for dinner helped cure my sleeping problems. Carbs apparently help you sleep better. So I’m a believer in carbs for dinner.

  7. Clog an

    November 10, 2012 at 7:25 am

    I am going to try this and I will let you know how it works.

Leave a Reply