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5 Simple Steps to Help You Get Rid of Unwanted Body Fat Without Having to Restructure Your Entire Life

  Feb 17th, 2012

Fat Loss ChecklistI started as a way to help others make dramatic improvements to their physical appearance. Dramatic physical changes require dramatic lifestyle adjustments, which can be inconvenient and even overwhelming at times.


While I truly believe that dramatic transformations are what most people need, and desire, there are plenty of people that I talk to that aren’t looking to get ripped and muscular. They just want a few simple things that they can do to help them to drop 5, 10 or 20 pounds of excess body fat – without having to entirely restructure their entire life to do it.


If this describes you, I am going to share with you 5 simple steps that you can implement right away that will enable you to drop pounds of body fat without having to make any major lifestyle adjustments or significant shifting of priorities.


Step #1: Stop Drinking Soda

If you are a soda drinker, I have good news and bad news…


The bad news is that soda can be a very addictive drink and people who regularly drink soda can have a difficult time giving up their favorite sugary soft drink.


The good news is that simply giving up on drinking soda can shed anywhere from a few pounds of fat to as many as 20 or 30 pounds fat – depending on how much excess body fat the individual has and how much soda they drink each day.


According to, Americans consume an average of approximately two 12 ounce sodas each day. That is almost 2,000 soda calories a week being consumed by the average American. This means that the average person in America is consuming approximately 100,000 completely unnecessary calories a year – just from drinking soda!


No wonder we find ourselves in the midst of an obesity epidemic!


I shudder to think that I actually know people that drink at least 4 or 5 twelve ounce sodas each day.


Whether you drink one soda per day or many, if you have several pounds of fat that you would like to get rid of, cutting out soda from your diet is a very simple way to make that happen. It may not be easy to do, but just like kicking any other habit, after a few days without drinking soda it will get easier.


Are Diet Sodas Okay?

Many people falsely believe that diet sodas are a great alternative to regular sodas because they contain 0 calories. What these people don’t realize is that the artificial sweeteners used in diet sodas have the same effect on the body’s insulin response as the high-calorie sugars found in regular sodas and can still cause the body to store fat.


At the end of the day, the fat loss benefit you will receive from switching to diet soda is not much – if any.


It is also important to note that most diet sodas use the artificial sweetener, aspartame, which has been linked to causing several forms of cancer in numerous studies. For this reason alone, I recommend avoiding diet sodas like the plague.


Step #2: Eat Smaller Portions

Americans like to do everything in excess and eating is no exception. We go to restaurants that serve meal portions that are sizable enough to feed us for several meals and still clean our plates without shame.


One of the easiest ways you can eliminate hundreds of calories from your diet each day is to cut back on the amount of food that you eat for any given meal. If you see yourself staring at a plate of food that is more than adequate to satisfy your hunger, consider boxing up half for later and placing it in the fridge when you get home.


If you want an extremely simple way to shed pounds of body fat, just follow this one piece of advice…


Eat until you are satisfied – not until you are stuffed!


Step #3: Eat More Green Veggies

Admittedly, there is a little more to this step for cutting fat than just eating green veggies. Instead of simply eating green veggies, try substituting green vegetables for higher calorie sides.


For instance, instead of eating a grilled chicken breast with a side of mashed potatoes with gravy, try substituting the mashed potatoes with some steamed broccoli, green beans, peas or salad.


Green vegetables are typically high in fiber, and can be quite filling, without being high in calorie content. By eating green vegetables you can eat until you are satisfied without packing on a high number of calories in the process.


Substituting healthy green vegetables for high-calorie side options is a great way to cut out hundreds of calories from your diet each day. Not to mention that there are many other health benefits associated with eating green vegetables as well, such as increasing testosterone production.


Step #4: Don’t Eat Carbs Close to Bed Time

Carbohydrates are an essential part of any healthy diet plan, but they need to be consumed at times when the sugar energy provided by consumed carbohydrates does not go unused and wind up being stored on your body in the form of fat.


The absolute worst time to load up on carbohydrates is within a few hours of going to bed as you will have very little need for the spike in blood sugar that will be induced by consuming carbohydrates and the unused sugar will end up being added to your body fat storages.


The only exception to this rule of abstaining from carbs within a few hours of going to sleep is if you train at night. If you train at night, eating carbohydrates immediately after training is perfectly acceptable as your body will need the carbohydrates for growth and recovery – even if it is within a few hours of bed time.


Step #5: Get In Some Form of Exercise Every Day

This step seems like a no-brainer, but I wanted to make sure that I didn’t close out this posting without iterating the importance of daily exercise.


Far too many people think that if they don’t have the time available to get in a full training session that they should just skip exercising for the day. This is the wrong attitude to have for anyone who is unhappy with their physique!


Instead of focusing on what you can’t do, start focusing on what you can do…


Even if you don’t have enough time to drive to the gym, complete your training and drive back home, any exercise is better than no exercise. Even if you only have 15 minutes, that is plenty of time to get in a quick workout.


You could run a mile and then finish up with 3 sets of crunches. You could do a training circuit of jumping jacks, crunches and push-ups. Really, anything that you can think of to work your muscles and elevate your heart rate will be infinitely better than doing nothing.


It is also worth noting that exercise does not only burn calories while you are performing it, but also leads to an elevated metabolism for hours after you have completed your workout.


Simply making sure that you get in some form of exercise each day will pay huge dividends in your fat loss results over time.


Fat Loss Made Simple

I hope that you have found these tips to be useful and relevant for you to create a greater caloric deficit and enable you to rid yourself of pounds and pounds of unwanted body fat – without having to restructure your life.


Simply implementing these 5 steps is truly enough to induce significant fat loss results and I hope that you immediately put them to work for you and get started down the path to getting leaner, healthier and happier.



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