5 Simple Ways To IMMEDIATELY Start Losing Weight


Losing weight is often over-complicated by the amount of “fad diets” promoted within the fitness industry. Although some of these diets are good for accountability and consistency – most of them will run you into a quick plateau due to excessively restricting calories for long periods time, leading to a slow metabolism and loss of lean muscle mass.

Innovative Health and Fitness has created a list of simple ways to get you started on your weight loss journey. Remember: no matter what you do – you must end each day in a caloric deficit (eating less than it takes to maintain your weight) in order to lose weight.

5 simple ways to lose weight:

  1. Track Calories: Download a food diary app (MyFitnessPal, Lose it!, etc.) and start tracking your calories each day. Be sure to set your calories accordingly to your goals – the app will help you.
  2. Cut your servings in half – add veggies to make up for the other half you are used to: Reducing your total amount of food each meal will easily put you into a caloric deficit, while adding veggies to each meal will fill you up so you feel as if you ate the same amount!
  3. Increase water intake: Most of us do NOT drink enough water throughout the day – leading to water retention. Holding water makes you feel bloated, along with looking a little more “fluffy”. Increase your water to half your body weight in ounces per day – and you will be sure to lose a few pounds of unnecessary water weight.
  4. Switch to lower calorie options: Although obvious – most people don’t realize how many great, lower calorie options are out there nowadays. For example: instead of ice cream – choose Halo Top (low calorie ice cream) or Vanilla Greek Yogurt with a Fiber One Brownie sprinkled on top. Another great example is choosing Kodiak Cakes (high protein waffle and pancake mix) instead of your regular pancake mix. Dieting doesn’t have to miserable and we live in a great time, with even greater food choices!
  5. Every 3 hours – go for a 10 minute walk: It doesn’t matter how busy you are, we all can afford to take 10 minutes every 3 hours. You’re probably already doing this anyways during work when you get distracted by Instagram and Facebook. You could get in 30-40 minutes of cardio per day without even realizing it, if you spread it out!

Speed Up Your Fat Loss: Focus On The Weights!


When it comes to fat loss, the first thing that comes to mind is to start doing more cardio and eat less. Although that may give quick results in the beginning – most of us notice our weight loss coming to a quick end after a few weeks of losing weight quickly. This will lead to the cycle of falling in and out of the gym throughout the years, and losing the same 20lbs over, and over again.

There are some key components that most of us ignore when it comes to working towards your weight loss goals. Cardio and restricting calories (slightly) are definitely part of your weight loss journey, BUT if you are not incorporating strength training into your workout routine – you’ll most likely fall short of your goals.

How Strength Training Can Help You Lose Weight

Increase your metabolic rate: Putting on lean muscle mass is a great and easy way to increase your resting metabolic rate, which is how many calories you burn at rest. If you are burning more calories naturally throughout the day, you’ll have a MUCH easier time keeping weight off.

Have more intense workouts: Gaining strength and muscle mass will not only help you push more weight – this will have a HUGE positive effect on your cardiovascular endurance as well. The more endurance you have in your muscles – the faster you’ll move, and the more calories you will burn during your cardio workouts.

Look the part when you lose the weight: If you were to ONLY do cardio and restrict calories – most of us would not be happy with the way we looked when we hit our goal weight. Without the weights; you’ll lack definition in all the right places. Lifting will shape your body to the way you want to look.


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