There happens to be this misleading bias towards getting everything set up properly, waiting until the holidays are over, or possibly the most commonly used phrase of all time in the health industry "I'll wait until Monday to start." 

But as we know, we are all humans, deep down inside those are easy cover ups. There is an underlining fear that is creating all of our excuses. Trust me, I would be lying if I said I didn't do the same thing.

So what is it I'm suggesting you do?

DIVE RIGHT IN! 

Get out of your own head, let go of your ego, forget about judgment, take the wheel, and slam your foot on the gas! Just start doing these 4 simple things right now. No matter where you are or what your doing, just read them and apply them. 

If you make a mistake guess what, God forgives and you will have lost some weight along the way. That makes it not so scary huh?

Drinking more water is possibly the easiest and most effective tip on this list, hence why it's #1. First off water is the most abundant substance inside the human body. If that doesn't say enough then lets continue.

Water plays a role in just about every single function your body is capable of. Just a 1-3% decrees in water can lead to headaches, muscle fatigue/ cramping, joint pain, cravings for sweets, dry skin, and bad breath.

But most importantly water boosts your metabolism and rids your body of toxins. Drinking adequate amounts of water will help you feel fuller longer, give you more energy, relieve water retention, and will rejuvenate your thirst for more water. So if your one of those people that says they don't like water, believe it or not, it's actually because you don't drink enough water.

Studies show you should be drinking a minimum of 2 liters a day (about a half gallon). But we, FitCoupleUSA, suggest you drink a gallon of water a day. 

Thats what I like to call all of the quick easy snacks, pastries, soda pops, and energy drinks you may eat for a filler while your on the move. These are all highly proccessed, calorie filled, disease causing nightmares disguised as a cute little, well advertised, time bombs. You truly want to feel better from the inside out? Seriously cut all this junk out.

Office jobs seem to have a ton of daily temptations due to camaraderie. Morning doughnuts, lunch deserts, candy bowls, and many other high caloric tasty treats ready to take you down. As hard as it may simply say "No thank you." That alone can cut thousands of unnecessary calories out of your diet a week.

If your only be going to take one peice of advise from reading my blog, make it this. Do NOT drink energy drinks/ soda- pop. Or whatever you may call it from where your from, cut it out cold turkey. I know of many people who have followed only this one step and have went on to lose weight in the double digits over the period of only a few weeks. 

The average daily caloric limit to maintain ones current weight should is between 2,000- 2,500 calories. So that means for weightloss you should be consuming only 1,200 to 1,800 calories a day. After many studies conducted the average american eats out about 4 times a week. These studies also examined over 250 menu items including appetizers, entrees, and deserts. Overall it is very difficult to find items that are under 1,000 calories a piece and some maxing out at over 3,000 calories for just one menu item.

Easy math shows if you eat out you're more than likely to acheive your caloric intake for the day in one sitting. Now you may say "okay I'm fine with only one meal a day." If this is the case you are forcing your body to go into starvation mode and hold on to most all of those calories that you ingest. Not to mention they are full of about the worst calories you can ingest with the least amount of nutrients.

What does this mean for you? If you eat out you can almost guarantee your going to eat an access amount of calories throughout the day including going over your fat allowance. So the alternative to eating out is preparing your meals from home. There are thousands of healthy recipes online so I wont get into that but you just need to focus on giving yourself a well-balanced diet with adequate amounts of protein so your not losing muscle while losing weight. Eat multiple times throughout the day, pre plan your meals, and carry healthy readily available snack so you don't give in. 

What I mean by this is when you're awake, BE AWAKE! When it's time to sleep, SLEEP!

We work ourself so hard throughout the day it is hard not to want to come home and just sit down to relax and watch T.V. The problem with this is that it has become such a habit that we tend, as Americans, not to achieve much once we are off the clock. I can tell you from experience when you get home from work the last thing you should do is sit down on your couch and watch T.V. As terrible as that sounds you are messing with some very powerful sociological chemicals. The  releasing of dopamine, the feel good chemical, telling yourself "I worked so hard today that I deserve this." It doesn't matter how strong-willed you are, it is going to be very difficult to get back up and find the energy to get your heart rate back up.

Do what needs to get done right away! If that means you have to get up an hour earlier to get a walk or workout in than begin creating that habit. If for you it looks more like getting home from work to start gardening, walking with a spouse, or playing with your kinds for an hour or two thats great as well. Doing so will help you burn more calories throughout the day without putting much thought behind it while also becoming more tired at the end of the day opposed to sitting. The added benefit of happiness through building stronger relationships with loved ones is also something to look forward too. 

So often in todays society, we are taught to multitask. This has made it quite difficult for many people to shut their minds down when night time rolls around. If burning all those extra calories wasn't enough there are a few other things you must do. Stop looking at your phone an hour before bed, eat dinner with dim lighting, have a consistent sleep routine of 8 hours, and don't eat a heavy meal within 4 hours of falling asleep. Sleep is a very important factor in your health and weight loss so don't take it for granted. 

Drink plenty of water, shoot for a gallon a day.

Make a conscious effort to cut out all the junk.

What you put in is what you get out so prepare your own food.

Use a ton of energy throughout the day and sleep hard for 8 hours.

Thank You for reading. I hope you are able to put some or all of these tips to use if you do not already.