Welcome to the complete guide to healthy weight loss!
In this guide, I am going to show you how to lose a significant amount of weight, and how to keep it off permanently. I’m going to teach you how to build healthy habits that become a part of your lifestyle, so that you’ll be able to stay on track with your journey consistently, get in great shape, and ultimately be able to stay in great shape after you reach your goals.
My name is Corey, and I lost 80 pounds by replacing my unhealthy diet with natural foods, and by exercising too!
Today there are 5 things that I am going to teach you, that will make it much easier for you to succeed on your weight loss journey, especially if you have struggled to stay on track in the past, or if you have had a hard time understanding what to actually eat to lose weight.
So I’m going to teach you all of the really important things you need to know to lose weight, including what to eat, how to stop eating junk food, how to incorporate exercise for faster results, how to get started with your journey, and most importantly how to stay on track with your plan so that you can finally reach your goal weight and get into great shape!
Eat whole, natural foods to create a healthy calorie deficit
If you want to lose weight effectively and healthily, the absolute most important thing that you can change, is the type of food that you are eating.
I’m sure that you have heard that to lose weight, you have to burn more calories than you consume each day… that you have to create a calorie deficit. Although this is absolutely true, it’s how you create this calorie deficit that will determine whether or not you will succeed with your transformation.
So my first, and most important weight loss tip for you, is to eat a wide variety of completely natural foods, to create a healthy calorie deficit.
When it comes down to it, the best foods for weight loss are the foods that are natural to the human diet.
Some people call these kinds of foods “Real Foods”, some people call them “Whole Foods”, or they can be simply called “Natural Foods”. These natural foods are completely unprocessed, and they don’t have any added ingredients.
Natural foods come in every different nutrient category… from healthy fats like nuts and seeds, to healthy carbs like brown rice and fruit, to healthy protein sources like chicken and fish.
When you eat more of these whole, natural foods every day, you can create a big calorie deficit and lose weight quickly, without having to be hungry.
Why natural foods are so amazing for weight loss, is because they are very low in calories while being highly nutritious at the same time. This means that when you eat more of these foods, your daily calorie consumption will go way down, and so will your weight!
Another reason that whole, unprocessed foods so great for weight loss, is that since they are not processed, they digest slowly, and they don’t spike your insulin like junk food does.
Unhealthy foods that are highly processed and/or have lots of added ingredients, will digest quickly and spike your body’s insulin levels. When your insulin levels are high, it is easy for your body to store fat, but hard to burn fat. The opposite is also true… when your insulin levels are low, your body burns fat very efficiently.
Since whole, natural foods digest slowly… when you eat them your insulin levels stay low, and instead of the food turning quickly into sugar (that your body then stores as fat), your body uses the healthy food for valuable energy throughout the day.
So when you eat more healthy foods, you’ll consume far fewer calories every day which will cause your body to burn fat, and you will also burn fat more efficiently because of keeping your insulin levels low.
When you eat natural foods you will feel full and satisfied, but at the same time you’ll be in a calorie deficit, burning fat all day long, and all night while you sleep.
In my 8-Week Weight Loss Challenge, I give you a long list of healthy foods that you can eat to lose weight, so that you can find weight loss foods that you personally like, by selecting from a wide variety of the most healthy foods that there are.
So once I understood how amazing these natural foods were for losing weight, I started eating more and more of them, which replaced all of the high calorie unhealthy food that I used to eat, and I kept losing weight faster and faster as I continued improving my diet.
So if you don’t already have healthy foods in your house that you can start eating to lose weight, go to the store and buy a few so that you can prepare the first healthy meal of your new weight loss journey!
Focus on eating healthy, not on eating less
Okay so now that you know what kinds of foods to eat to lose weight, you might be thinking, “Okay, but how do I stop eating all of the unhealthy food, to make room for all of this healthy food?”
So this brings me to my second tip, which will make losing weight much easier if you embrace it, and that’s to focus on what you are adding into your diet first, and to not stress out about “restrictions”.
This is something that’s incredibly effective, because it works in several ways at once, or on several levels… both physically and mentally.
When you focus on the good foods that you are adding into your diet, rather than the bad foods that you are trying to get rid of… then overcoming your cravings, reducing the amount of junk food that you consume, and ultimately losing weight, will be much easier because your body will be full and satisfied by healthy foods, and also because you won’t constantly be thinking about foods that you “can’t” eat.
You need to literally replace the unhealthy foods with the healthy ones, which may sound obvious, but many people do exactly the opposite, where they are so focused on restrictions that they quickly end up getting very hungry, getting overwhelmed, and then giving up.
So to lose weight, eat more healthy food instead of just eating less.
You apply this same principal to drinking less soda and other sugary drinks. When you drink more water, you’ll naturally drink less of other unhealthy beverages like soda, which will make a big reduction in your daily calorie consumption.
In the past, I failed many times at losing weight, when all I was focused on was restrictions.
When I was only thinking about the things that I couldn’t eat, it was a constant mental struggle because I was constantly thinking about foods that I wanted and couldn’t have, and it also left me very hungry because I was only focusing on eating less, rather than eating right.
But when I finally started focusing first and foremost on simply eating more natural, super-nutritious foods, I was finally able to stop eating junk food, and to start eating healthy and losing weight consistently.
So before you cut all of the junk food out of your diet, make sure that you are ready to replace it with healthy, low-calorie foods.
Change your diet gradually
Now let’s talk about how you can actually start making changes to your diet, and how you can build healthy habits that stick with you.
Even when you know exactly what to eat to lose weight, it can still be hard to start changing your diet, and it can be especially hard to stay on track with a healthy diet.
So my third weight loss tip for you, is to make gradual changes to your diet, and to not pressure yourself to be perfect.
One of the most important things that helped me succeed with long-term weight loss, was changing my diet gradually, and letting go of the thought that I had to have a perfect diet to make significant fat loss progress.
One of the biggest ways that people fail with weight loss, including myself in the past, is when they try to follow a plan that is way more intense than they need, and that is way too hard to sustain.
Earlier I told you about how I used to fail at losing weight when I was only thinking about restrictions… but even when I tried to start eating healthy, I would always start with more than I could handle.
I would wake up and say that I was only going to eat healthy, and that I’d never eat junk food or drink soda again. This would last anywhere from about half of a day, to a couple of weeks, then I would give in to my cravings and I’d feel horrible about it because I thought that I needed to be perfect… and then I would give up on healthy eating and losing weight again.
But one day I finally decided to start making permanent changes, that I would be able to actually maintain.
I started eating more healthy foods gradually, which this allowed me to focus on being consistent and making progress every single day, even if I was far less than perfect.
Doing this changed everything for me! I was finally able to stick to my plan because I wasn’t trying to be perfect all of the time, and I wasn’t being hard on myself when I had a little bit of junk food.
I kept making changes to my diet step by step, and incorporating exercise as well which I am going to talk about here in a minute, and after about 1 year I had lost 80 pounds! I went from 245 pounds to my goal weight at 165.
This transformation has made living life so much better and easier for me, in so many ways. I feel better about myself, and I am physically able to do more in life.
So when you start your journey, take things at a pace that you can handle, and that you can confidently maintain.
If you start a new healthy diet tomorrow, don’t make a change that is too big for you to stay consistent with.
Because if you try to start eating perfectly healthy overnight and give up every food that you like in a single day, you will likely get overwhelmed, and give up after a few days or weeks.
But if you give yourself a little bit of wiggle room, and make a big improvement in your diet while still allowing yourself to indulge a little bit, you can make a huge reduction in your daily calories, and lose weight quickly without the stress of feeling like to have to be perfect.
This is another really great thing about my 8-Week Weight Loss Program, is that the weight loss plan will help you eat healthy and exercise more often, gradually.
The program will increase your exercise activity and how much healthy food you are eating step by step, so that you’ll actually be able to stick with the plan, and see truly amazing results adding up over time.
So starting tomorrow, dedicate to eating one or two healthy meals per day, and focus on making consistent progress every day, rather than trying to be completely perfect.
Think of a few healthy foods that you already know how to prepare and that you already like, and start making a habit of eating them every day.
Something that really helped me when I started my journey, was having a “go-to” weight loss meal, that was easy for men to prepare and eat over and over again.
My go-to meal was brown rice and chicken, and it still is… except now I have added broccoli my go-to meal.
But this is just one example of one meal that I like, and there are tons of foods that you can start your journey with.
So start your healthy diet at a pace that you can be consistent with, and gradually work your way towards healthier habits.
Exercise AND diet for the best results
So far I have only talked about healthy dieting, which is the most important part of weight loss, but exercise is also incredibly important and effective for losing weight… and when you implement BOTH a healthy diet and a consistent exercise routine, you will lose weight much faster and more easily.
So my 4th tip, is to both eat healthy AND exercise, to get the absolute best fat loss results.
By the best results, I mean both making fast progress, as well as having an overall better body shape as you get thinner.
A lot of people ask whether they should diet or exercise to lose weight, but doing is much better.
I personally have seen how much faster it is to do both instead of just one or the other, and many different research studies have proven that participants who eat a healthy low-calorie diet and exercise, get much better results in the same period of time, than participants who only dieted or only exercised, but not both.
So exercise at least 3 times per week, in addition to eating more healthy foods every day.
So now let’s talk about what types of exercises are good for weight loss, and how often you should do them to get good results.
As long as you are consistent, and progressively stepping up your routine, almost any type of exercise can be extremely effective for weight loss:
- Walking
- Jogging
- Biking/Cycling
- Weight lifting
- Swimming
- Bodyweight exercises
- Playing sports
These are all great ways of burning calories and working your muscles.
A Lot of people don’t realize that resistance training, or in other words working your muscles… is great for fat loss, and not just building muscle.
So if you like lifting weights, then you’ll probably be happy to hear that weight lifting is incredibly effective for fat loss.
My personal favorite way to exercise, is doing bodyweight exercises.
There are so many different exercises that you can do right from home, without needing any equipment, just by using your own bodyweight!
Bodyweight exercises like push ups, sit ups, and doing squats without using weights… give you a great cardio workout, and work your muscles at the same time.
But when it comes down to it, the best exercise for you on your weight loss journey, is going to be the type of exercise that you actually like, and that you can do multiple times per week as a normal part of your lifestyle.
This is why in my 8-week challenge I give you a variety of exercise plans that you can choose from, so you’ll be able to find a plan that you can enjoy, and stick with.
Whether you like to go for walks at the park or do push ups from home, go with what you enjoy and what fits your body type.
Just like with healthy eating, start exercising at a pace that you are comfortable with, master being consistent, and then gradually step up your routine as you get thinner and stronger.
Then as you continue your journey, you might find new exercises that you like, especially as you get in better and better shape, and you become more physically able to do any type of exercise that you want.
Personally, I was really happy when I was finally able to do 1 pull up… and now pull ups are an important part of my routine.
But whatever exercise that you choose, do it on at least 3 days out of the week, and make sure that you get a good workout each time.
Start your journey with a plan
Now that you know what to do to lose weight, including what to eat and how to exercise, the last thing left to do is to actually start your journey, and take action on what you have learned.
So this brings me to my fifth tip, which is to start your journey with a plan.
Whether this means following someone else’s weight loss plan or making your own, having a set plan that you can follow and have confidence in, is really important for losing a significant amount of weight.
In a minute here I’m going to tell you about my weight loss plan, but before I talk about that I’ll tell you how to prepare for your journey, and how to actually get started.
First, you want to make sure that you have everything that you need to start eating healthy and exercising.
The day before you start your transformation, go to the grocery store and buy the healthy foods that you will need for at least the first week of your journey.
Prepare yourself to start exercising as well.
Make sure that you have good shoes to workout in, and anything else that you might need to do the exercises that you want.
Then after you are prepared, it’s time to actually make a change, and start your plan!
And your plan shouldn’t be to wake up tomorrow and be a perfect clean eater, and to exercise like a professional athlete…
It should be to wake up and make a significant improvement in your habits, and therefore a big reduction in your calories, and to simply start making consistent progress towards your goal weight.
Make sure that you follow a plan that you can stick with, and that you can be confident will give you great results.
On the first day of your journey start strong but don’t overwhelm yourself. Eat a balanced, healthy breakfast, get your first workout session in, and eat as many healthy foods as you comfortably can. But again, don’t overwhelm yourself. You can make a HUGE reduction in your daily calories by starting with one or two healthy meals every day.
After you get through your first healthy day, focus on completing a whole week of healthy eating and exercise.
After your first week you will start seeing results, in the number that you see on the scale, and by how you look in the mirror.
If you keep working hard and stay on track, after multiple weeks your results will start to become very noticeable, both to you and others.
After multiple months your results can start to be truly life changing, which brings me to my 8-Week Weight Loss Challenge, where I lead you through your transformation step by step, and give you everything that you need to reach your weight loss goals.
Transform yourself in 8 Weeks
The 8-Week Weight Loss Challenge is a program that I specifically made to help people lose weight permanently!
I am very excited to tell you about this program, because it can truly change your life, and it will help you lose lots of weight, if you dedicate yourself to following the plan.
If you work hard for the next 8 weeks, not only can you lose 20 pounds or more, but you will have built permanent healthy habits, which means that after the course you will be able to simply continue living your healthy lifestyle until you have lost any amount of weight that you want.
One of the most important things about this program, is that it is centered around whole foods. So you will focus on eating the healthiest, most natural, and most effective weight loss foods, just like I mentioned in my first tip earlier.
When you join I will give you a huge list of healthy, low-calorie foods that you can choose from, so you’ll be able to lose weight by eating foods that you actually like.
In the course I will show you how to build a healthy diet that is balanced in nutrients. By eating natural foods, you’ll eat healthy carbs, healthy fats, and healthy protein sources… unlike so many diets where have to constantly worry about which nutrients to eat, or not to eat. In the 8-Week Weight Loss Challenge you’ll simply focus on eating a balance of super healthy foods.
Just one of the things that makes this weight loss plan so effective, is that you actually get to customize your eating plan, instead of having to follow some one-size-fits all meal plan.
A lot of the other diets that you will find are just a string of really specific meals that you have to prepare, which can be hard to follow if you don’t like every meal, or if you don’t have time to cook new fancy meals three times per day.
But in the 8-Week Challenge you can choose your own healthy foods, and build a low-calorie diet that you truly enjoy eating every day.
But, it can be really helpful to have premade healthy eating plans to follow, so I have included 8 different eating plans in the course, so that if you want to follow a more rigid plan, you can do so, while still having variety.
Whether you choose to customize your diet follow one of the premade meal plans, in the course videos I’ll tell you the exact steps that you need to take to eat healthy, and lose weight week after week.
Yet another reason why this challenge is so effective and so easy to stick with, is because the diet and the exercise plans progress gradually.
The course has 4 different levels that you will progress through over a period of 8 weeks, and each time you reach the next level, you will add more healthy food into your daily diet, and you will step up your exercise plan. As the weeks pass, you will lose weight faster and faster as you complete each level!
In the course I will also tell you how you can speed ahead in the program, for those who are very determined to make fast progress.
As I mentioned earlier, exercise is also very important for weight loss, and when you both eat a healthy diet and exercise, you’ll lose weight much faster, and your body will look even better when you reach your goal weight because you will have retained (or possibly even gained) muscle while you were losing weight.
In the 8-Week Challenge I give you 7 different exercise plans that you can choose from, depending on your body type, and your own preference.
You won’t need any exercise equipment for most of the workout plans, but there are a couple of plans for those of you who like to lift weights.
And just like the healthy diet plan, the exercise plans progress gradually, getting more and more challenging week by week. Some of the workout plans are naturally more challenging than others, but every plan has multiple levels to complete as you get in better and better shape.
Everything about this course is designed to lead you through your entire weight loss transformation, from start to finish.
If losing weight is something that is really important to you, and you want to finally get in great shape and be able to stay that way, then following this course can absolutely change your life, if you work hard!
So my challenge to you is to join the 8-Week Weight Loss Challenge, and transform yourself over the next 8 weeks.
When you join you’ll get access to everything that I told you about here plus more, and I’ll start leading you through your weight loss transformation step by step in the course videos.
When I started my journey, my diet was horribly unhealthy, I never exercised, and I had failed at losing weight a lot of times before.
But when I finally dedicated to making permanent, healthy changes to my diet and my exercise habits, and I followed the same method that you will learn in the 8-week challenge, everything finally changed for me. I was finally able to stop struggling, stay on track, and ultimately lose a lot of weight and get in great shape.
With hard work you can completely transform yourself too, and get in the best shape that you have ever been in!
After you finally succeed, it will be one of the most rewarding things that you can imagine. You will be physically able to do the things that you want to do in life, and you will feel great about the way that you look!
So when you consider the rewards that you stand to gain by completing this course, it makes the cost to join far more than worth it.
If you follow the plan consistently, you can lose 20 pounds or more just during the course, but when you finish the program, you will keep losing weight by simply continuing to do what you are already doing.
You can lose 50 pounds, 100 pounds, or even more, by simply maintaining the healthy eating and exercise habits that you will gain during the course.
If you are ready to transform yourself, click here to join the challenge and start your weight loss journey!
I wish you the most amazing transformation possible. Work hard, be healthy, and look forward to all of the amazing rewards that lay ahead of you.
-Corey Bustos
