 What is up everybody today this video is gonna be about the five keys to weight loss and after this video You're gonna be able to take these five keys and start watching those pounds drop. So let's get to it so weight loss One of the main resolutions Every single year and guess what none of those pounds are dropping But you know what is gonna be different you're actually got to be losing some weight key number one Set a clear goal of how many pounds you actually want to lose this year is it five Is it ten are you gonna lose in the three months and one month? You want to make sure you're super super clear on how much weight that you're losing because if it's not You're just gonna be a odds want to lose weight Well, you'll never have that set clear goal and you'll really never feel accomplished Because you'll lose weight you'll gain weight you'll never really feel driven to reach a certain goal So make sure you have a clear vision and a clear set goal of what weight you want to hit now Keep in mind one of the healthiest ways to lose weight is to lose between one to two pounds a week So anything more than that. I wouldn't really recommend key number two Flip your diet. That's right. What are you eating? That's gonna be the one of the main factors of you losing weight now You have to remember it takes around thirty five hundred calories to equal one pound of fat So if you can lose thirty five hundred calories in one week, that's a pound a week You're like man, you know what thirty five hundred calories is a lot Well, if you split it up over seven days, that's five hundred calories And if you already go ahead and work on your diet to take up 250 of those calories you're halfway there Remember all those things that your parents told you back in the day eat your greens drink your milk Guess what they actually were kind of right one of the main things you want to focus on a half your place It should be fruits and vegetables and that's to make sure you're getting the right nutrients in Plus it's a lot of food for less amount of calories Second you want to make sure you're eating an adequate amount of protein These are all your lean protein so your lean meats poultry beans You want to make sure that you're getting a good source of protein in because that's got to be your muscle Right, you don't want to just lose lose weight and that's it You want to lose weight and have some muscle under there so you get that nice toned look You also want to make sure that half of your carbs are whole grains So that's basically like your whole wheat pasta your brown rice your whole wheat bread And that's because this has fiber and fiber actually helps the digestive system in your body So when you're getting ready to lose that weight your body is like, you know what let's do it key number three Hit the gym, you know one of the biggest things to lose the other 250 calories is to do some sort of activity get your heart rate up burn some calories You can go to the gym and run for about 20 to 25 minutes on a treadmill or on a bike and guess what? You'll lose around 200 calories another really really important thing and please I'm telling you please do not forget this Do some sort of weight training and the reason why is because when you're doing cardio You're burning those calories at that moment when you're lifting weights You're actually be burning calories up to 24 hours afterwards that is huge to be burning calories and you're just sitting there I take that any day key number four Track it all those previous keys none of that will matter if you don't track it You want to make sure you track it so you can look at the small wins Look at the progress is that you're making over that time frame to the apps that I love the most to use for tracking Are my fitness pal and J E fit said Jiffy it J E fit My fitness pal is great for logging your food and basically you get to log your food You get to see what is it that you're eating they have a really cool feature where you can actually scan barcodes So you get to see the proteins the carbon mounts how many calories you're eating keep track your weight It's one of the best nutrition trackers out there J E fit Man, that is like my Bible app. I've been using that since 11th grade since 2011 that's crazy, but it's super super reliable You can basically put in the workout that you're doing and log the reps and the sets of exactly everything you're doing It's pretty useful. You can actually see the progress of your weights going up and down and what you're lifting number five the fifth key to weight loss Stay consistent. You don't guess what you're gonna lose five pounds Maybe in like let's say two and a half weeks then next you know you gain a pound No, you got to keep pushing forward keep doing the same things over and over and over again adjust when needed But just understand respect the process understand that you're got to be losing weight over time And when you do you're gonna be like dang look at me I lost all that weight if you stay consistent with your eating with your activity and tracking it You're bound to lose weight. So those were the five keys to weight loss one set of gold to flip your diet three Hit the gym for make sure you track your progress and if five stay consistent So those are the five keys to weight loss if you really like this video feel free to like Subscribe and hit that little bell button so you can make sure you're staying up to date for whenever I post videos about my different health topics and my workout videos now before I end this video I have one question asked for you. What is your biggest struggle with weight loss? Put it down in the comments below I would love to hear your thoughts. All right guys. I hope you enjoy you already know embrace