We live in a world where everything is driven by deadlines. Between social pressures and work pressures, it can become simple to get lost in the fast food fad that leads to weight gain and other health issues.

The good news is, you can take control again. And it’s much simpler than you realize. Achieving personal wellness begins with the right mindset. It’s important to remember that this isn’t about losing weight. It’s about making long-term changes that will benefit your overall health and wellness.

High-Intensity Training

If you want to burn fat, exercise is the best way to do it. Regular exercise is also good for your mind and body. Studies suggest that getting at least 5-10 minutes of high-intensity training can have longer term benefits for overall health and weight loss, particularly in women.

Spin classes are a great way to get your regular dose of high-intensity training. This helps your body to reduce muscle carb stores while also giving your metabolism a fat-burning boost. The ideal interval is 3 to 4 times a week, with as much effort and intensity as you can put into it.

Making the most of the workout time isn’t just for the gym, though. There are other ways you can burn extra calories during the day to help you lose more weight, such as:

  • -taking the stairs instead of the elevator
  • -go for a walk before dinner to put your body in fat-burning mode
  • -ride your bike to work whenever possible
  • -clean your house regularly

By increasing your daily activities, you will burn off extra calories and help your body adjust to weight loss.

Setting Clear Goals

The process of successful weight loss can be a challenge for everyone. Instead of focusing on the slow rate of loss, consider setting clear, reachable goals to help you get through the process step-by-step.

Make sure your goal is SMART:

  • Specific: Understand specifically why you want to lose weight.
  • Measurable: Keep track of the goal and how to get there.
  • Accountable: No excuses. Hold yourself accountable for everything.
  • Realistic: Don’t set goals you can’t reach.
  • Timeframe: Create a timeframe to complete your goals (without breaking the “R”).

By clearly defining your goals using this system, you are setting yourself up for weight loss success. The next step is to follow through with them.

Eat Smarter

Burning fat won’t matter if you go home and eat the same foods you’ve always enjoyed. Remember, this is about long-term changes which means you have to be prepared to make those changes for the rest of your life. This is a lifestyle choice.

So how do you prepared yourself for these changes without stressing yourself out?

  • Eat more lean proteins and fewer carbs. There has been a lot of research done on the low-carb diet, and it repeatedly shows itself as effective for weight loss and health. It can also reduce water weight. Kick out starchy carbs and sugars for just one week and replace them with low-carb vegetables and you will see results within one week. If you combine that with lean proteins to help reduce your appetite and give your body something to burn, the results will be even more drastic.
  • Eat whole or fresh foods almost exclusively. Whole foods are filling for longer and can help reduce your caloric intake. What are whole foods? Unprocessed or only slightly processed products made typically from single ingredients.

Making these 3 changes to your life will not only help you lose weight and burn fat, but it can contribute to improving your overall mental and physical health.