Yesterday I had a chance to spend the day on the set of the Steve Harvey Show to talk about weight loss when there's not much weight to lose. I don't want to let the cat out of the bag entirely since the segment will not air for a while, but the subject addressed something I think is really important, and a huge problem around the United States…and most of the Western world for that matter.

Creeping obesity is a sneaky form of weight gain that starts out with a few pounds tacked on to your waistline here, then another two or three pounds there…before you know it, seven years have passed by and you're 30+ pounds heavier than you were in your earlier days. It's common. Very common. But just because it happens all the time doesn't mean you should settle for it.

As we get older our hormones change, which can attribute this to some muscle loss, fat storage and weight gain. BUT I believe one of the biggest causes of this type of pound-by-pound weight gain is lifestyle. Marriage, children, work responsibilities and a general lack of youthful motivation can all impact our ability to manage weight. That said, it doesn't have to be that way. However, when we combine hormonal shifts with lifestyle change, weight gain is often the result.

What can you do?


1) Don't chalk weight gain entirely up to age

I don't care how old you are, or how sedentary you might be. You can lose excess weight, and you can certainly build muscle at any age. More important than looking good is feeling good. I cross my heart than you'll feel better just by getting more activity.


2) Prioritize exercise into your life

You don't need to start registering for marathons to get into better shape, but you do need to carve out at least 30 minutes a day - at least three to four days a week - to exercise. In those 30 minutes, make it count. I absolutely insist you do some form of interval training. Here is an easy-to-follow full body workout you can do anywhere. Give it a try. If you decide to do easy cardio workouts, like easy jogs or spending 45 minutes on the elliptical, you just won't get the same results. Quality of workout is more important than quantity.

What are the other benefits of high intensity interval training? Read them here.

Looking for another workout?

3) Eat clean

I say this all the time, but eating processed foods that contain a bunch of unpronounceable ingredients is not going to help your body get aha tit needs in the form of nutrients. Eat lots of vegetables. Eat some protein. Eat plenty of healthy fat. If you're eating a lot of fruit, cut back. If you drink a lot of coffee, cut back. If you add a lot of table salt to your food, cut back. If you drink a lot of diet beverages, cut them out. Try to eat right for your body type. In my opinion, this is an easy way to get your arms around weight loss. My program, the 10LB club incorporates a pre-program cleanse, which helps get fat moving. You might need a cleanse to get the show on the road.


4) Sleep More for Fat Loss

recent study conducted at the University of Chicago looked at two groups of people, both on a low-calorie diet. One group slept 5.5 hours a night, and another group slept 8.5 hours a night. Interestingly enough, both groups lost the same amount of weight (7 pounds), but the sleep-deprived group lost mostly muscle in comparison to the rested group that lost mostly fat.

This study was only conducted over a two week period! Now, the participants were indeed overweight to begin with, so the fact that they lost weight on a low-calorie diet is not a shocker. It’s the huge disparity between muscle and fat loss that’s the real eye-opener.
Cortisol helps us sustain life by reacting to “fight or flight” situations when needed – an attack, a car accident, etc. By any evolutionary standard, sleep deprivation probably would not have made our predecessor’s need-to-survive list, but our modern-day bodies perceive it as stress nonetheless. Back in the day, one of the ways our lives were sustained was by adding fat closer to the internal organs – through the midsection – thanks, in part, to cortisol.
Hopefully these tips will give you a good start. Many of you are already well on your way, I know! Keep it up.