Guys and gals, do you want to get skinny? Do you want to drop your BMI to a healthy level and prevent serious health problems, both now and later in your life? You’re in luck! This guide will show you how to:
- Reach your ideal weight in a safe and healthy way
- Get skinny without fad diets and starving yourself
- Use the resources you have available to drop your BMI to a healthy number
Let’s get skinny! Here’s your ultimate guide to getting skinny in the best way possible.
1. Mind Your Meals
If you want to get skinny and drop your BMI, it’s going to be essential that you watch what you eat. You probably already know this, but it’s worth mentioning just how important it is. You’re not going to drop pounds by eating fast food burgers at every meal – no, no, friends. You’ve got to completely redesign the way you look at food.
Lots of people diet to get skinny, but we don’t really recommend that. A “diet” is not sustainable. That is to say, you can’t eat only cabbage soup for the rest of your life. There’s nothing wrong with, say, a Mediterranean “diet” or a paleo lifestyle, but only if it’s something you can keep doing for the long run.
The easiest way to get skinny and lower your BMI is to consume fewer calories than you burn. That’s the easy part. But what’s a little harder for some people is choosing what to eat. What are the best foods to put on your plate, and what should you avoid?
Foods You Should Eat
There’s really no such thing as a “restricted” food on your meal plan, or diet. You can get skinny and lower your BMI even when you have ice cream from time to time! The key is moderation, and, of course, consuming fewer calories than you expend, as we just mentioned.
However, there are some foods that you should definitely add to your daily routine. Vegetables, fruits and lean proteins are three of these. Your protein can be from plants or animals, so long as you’re getting enough.
Vegetables you eat should be nutrient rich and, when possible, full of fiber. Good examples include:
- Spinach
- Broccoli
- Brussels sprouts
- Kale
- Sweet potatoes
Fill about half your plate with these veggies, and make sure they’re fresh.
When you’re looking for a sweet snack, fruit is a great option. Choices to consider are:
- Apples
- Raspberries
- Watermelon
- Blackberries
- Blueberries
- Oranges
- Pears
Most fruits are high in nutrients, so you can’t really go wrong. But if you can, do a little research on which fruits you like that have the most fiber.
The meats that you eat should be lean and lower in fat. So:
- Chicken
- Fish
- Shrimp
- Lamb
- Some cuts of pork
- Plant-based proteins
- Nuts and seeds
Are all good choices. The fatty cuts of meat like bacon and ribeye should be limited as much as possible.
So you see, the foods you eat don’t have to be boring and mundane. You can have a huge variety of foods and still get skinny.
Foods You Should Limit
There’s really no one food you should do away with entirely. After all, you’re not going to get skinny if you’re bored with your diet. A limited meal plan is only going to make you want to give up – and that’s not going to do you any good at all!
But there are some foods you should limit and only eat as a special treat. These are mostly processed foods like sugars and starches. For example:
- Refined sugars
- White pastas and breads
- High fat meats
- Margarine
- Large amounts of butter
Keep your consumption of these foods to a minimum to get skinny more quickly.
2. Hit The Gym
Another very important part of getting skinny and lowering your BMI is exercise. You probably already know this, but it’s worth mentioning again that you can’t lose weight effectively if you’re just sitting around or lying in bed. You’re going to have to burn some calories in order to lose weight.
Exercise doesn’t have to be a drag. In fact, it can be quite fun! Get your whole family involved and have a dance party or go geocaching or play games on your Wii. Disc golf or just bouncing on a trampoline are ultra fun, and they’re exercise!
If you prefer to take a more traditional route, that’s fine. You can:
- Swim
- Jog
- Walk
- Run
- Life weights
- Cycle
- Do yoga
All of these things will burn calories and help you get skinny.
Gym Training
A lot of people don’t love going to the gym and working out in front of other people. But going to a fitness club certainly has benefits. First of all, you’ll have access to equipment that you wouldn’t otherwise. After all, you’re not likely to buy thousands of dollars of treadmills, recumbent bikes and weight machines to put in your home, right?
Most fitness clubs also offer consultations with personal trainers. You can buy a package, but most health centers will offer a free meeting as a way to get you hooked. Take advantage of this! Just one meeting with a personal trainer can be very educational and help you get on the right track.
Finally, going to an actual gym can be motivational. When you get off work, head straight to the gym. You’re not very likely to go back out to the health club once you get home if you’ve had a long, busy day. Go work out, then when you get home you can relax.
Spinning
One of the most popular activities that’s on the rise is spinning. Spin class is an excellent way to lose weight and get skinny. These workouts are usually led by an instructor who will take you through high and low intensity periods. Over time, you’ll build up your endurance, gain strength and lower your BMI.
If you’d rather not work out in a group, that’s okay. You can hop on one of the exercise bikes at the gym and choose one of the options that’s programmed into the bike. The bike itself will get harder or easier to pedal as you progress through the program, and can even simulate cycling uphill.
You can burn anywhere from 400 to 600 calories with just 30 minutes of spinning, so get on that bike!
Home Training
Let’s face it. Not everyone wants to get out in front of people to get skinny and drop BMI. So why not bring the workout home?
It’s always helpful if you can invest in some exercise equipment to keep you on track with your fitness. A treadmill is a very versatile, functional option. An indoor bike is another great tool. But for those of us who are on a tighter budget, you’ve got choices!
- Exercise balls
- Kettle bells
- Jump rope
- Yoga mat
- Exercise bands, also called resistance bands
All of these are super cheap and super useful exercise tools to have around your house. Remember, too, that you can often get exercise equipment for a low cost if you find used gear. So while someone else may be giving up on their treadmill, you are just beginning your journey. Search your local classifieds for gently used fitness equipment for a steal!
Consistency is Key
You’re not going to drop your BMI by exercising one time each week. Doctors and scientists recommend that you get at least 75 minutes or vigorous activity or 150 minutes of moderate exercise in each 7 day period. Vigorous activity would be something like running and intense cycling, while moderate includes walking or swimming.
Always talk to your doctor before you begin an exercise program, especially if you have health concerns. Heart conditions, asthma and severe arthritis are just a few of the conditions that warrant talking to a professional. You can still exercise, but your doctor may have some low impact options that you can try.
3. Supplement Your Diet and Exercise
… with supplements! Weight loss supplements are a great way to enhance your program, and they come in all sorts of forms. You can take weight loss pills, weight loss powders, vitamins and more. There are fat burners, metabolic boosters, fat blockers and appetite suppressants.
Remember this: weight loss supplements aren’t going to magically drop your BMI. You need to eat right and get some physical activity in order for them to benefit you. But when used the right way, weight loss pills and other supplements are a good option if you want to get skinny a bit faster.
Let’s take a look at some of the different types of weight loss supplements.
Weight Loss Pills
There are three main types of weight loss pills:
- Appetite suppressants
- Fat burners
- Fat blockers
Appetite suppressants are a good idea if you constantly crave foods. They’ll make you feel less hungry and can help curb your cravings for starchy and sweet foods. Caffeine, garcinia cambogia and plain old fiber are excellent examples of appetite suppressants.
Fat burners are usually designed to boost your metabolism. Supplements include turmeric, caffeine, cayenne pepper and apple cider vinegar. These supplements come in pill form as well as liquid and powder. Talk to your doctor before taking a fat burner, as some may increase your heart rate.
Fat blockers do just what their name says: they can help keep your body from absorbing the fats from the foods you eat. Remember that some fat is good fat – you do need it in your diet for optimal health. But fat blockers can keep your intestines from absorbing excess fats that you don’t need.
No matter which type of weight loss pills you take, it’s always best to talk to your doctor. Some pills have side effects that you may not be aware of, and any pill has the potential to interact with your prescription medications.
Diet Powders
Weight loss supplements come in powder form, too. You’ve probably seen those big old tubs of protein powder and others when you go to the store – those are diet powders. Now, there are different types of powders. Some are meal replacements and others are just supplements that can help you lower your BMI more quickly. Be sure you read your packaging label well before you try a diet powder.
Another thing to keep in mind is this: you want to change your lifestyle, not just go o a diet. For that reason, we can’t always recommend meal replacement powders. After all, can you see yourself drinking your nutrients for the rest of your life?
Find a diet powder that adds something to your weight loss plan, not one that replaces whole, healthy foods. And please watch the sugars! Many of these diet powders add unnecessary sugar to the mix, and those calories can add up very quickly. Again, always read the label before you buy a supplement.
Vitamins
Vitamins are something you should be taking anyway! But they’re especially important when you’re on a weight loss plan, as you may not always get the vitamins and minerals you need when you lower the number of calories you consume.
Calcium, iron, vitamin A and vitamin D are nutrients that can sometimes be missed when you diet. Most multivitamin supplements do not contain iron, so you may have to get a separate pill for that.
Multivitamins are especially important on a diet because you’re consuming less fat in most cases. There are several fat-soluble vitamins your body needs, including:
- Vitamin A
- Vitamin D
- Vitamin E
- Vitamin K
Ensure that your multivitamin has ample amounts of these vitamins in order to be in the best health possible.
4. Lose Weight – Not Your Mind
A very important aspect of weight loss that sometimes people forget about is the mental aspect. Losing weight is not just in your body – it’s in your mind as well. You may feel hungry, which means you might be cranky. You may lose motivation if the scale tips in the wrong direction (and it sometimes will). You may simply get bored and decide you’re going to eat that triple patty and large fry from the fast food joint.
This happens to everyone. It’s not unusual for people to get discouraged, to slip up or to lose motivation. Heck, some people give up entirely! But that’s not you, right? There are a few things you can do to help keep yourself on track.
- Decide how often you’re going to weigh in, then stick to it. Some people choose to weigh every day – we don’t recommend that because your weight is going to fluctuate on a daily basis. Others may weigh once each week or, say, every Wednesday and Sunday. Whatever you decide, stick to it and jot down your weight loss so you can track your progress.
- Find a weight loss buddy. Do you know someone else who is trying to get skinny or lower their BMI? Team up! You don’t have to “diet together” but you can certainly take a walk together now and then. If nothing else, your buddy will be a sounding board for you, and you for him, when things aren’t going as planned. Weight loss buddies are great motivators!
- Keep a food journal. When you keep track of everything you’re eating, you’re more likely to catch yourself before you slip up and have that large milkshake. Carry a small notebook with you, or download an app to your phone. There are plenty out there!
- Don’t deprive yourself. As we mentioned, it’s totally okay to eat a few chips every now and then. But don’t get into the habit of doing so, and certainly don’t “forget” to jot down those calories. They count! Depriving yourself of the foods you love is going to make you miserable. Feel confident that, when you do so in moderation, you can enjoy less-than-healthy foods and still get skinny.
- Set goals. If you need to lose 100 pounds, it might be overwhelming to you. Instead, why not say, “I’m going to lose 20 pounds by July 1.” Or “I will work out three times each week from now until New Year’s.” Setting mini-goals for yourself is a great way to stay motivated. And feel free to reward yourself! When you reach your goal, treat yourself to a manicure or 18 holes of golf. Just don’t use a four scoop ice cream sundae as your reward!
Above all, remember that losing motivation is perfectly normal. We’ve all been there. When you slip up or when you feel unmotivated, don’t be hard on yourself. Just get yourself back on track to lowering your BMI and you’ll be back on your way to getting skinny in no time.
5. Target That Backside
Or your legs, your arms, your belly – whatever you want to see change shape. Rather than take a large-scale approach to your weight loss, why not get skinny by focusing on specific body parts?
This is more of a mental game than a weight loss plan, but you can make it work for you. By focusing on your body, one part at a time, you can keep up your motivation while you lower your BMI. Here are a few examples.
Your Legs
When you choose to focus on your legs, you’re going to get moving. You’ll find yourself walking, jogging, or even lifting weights throughout the week. That, of course, only serves to make your weight loss faster and more effective. Exercises that will work your legs include:
- Jump roping
- Squats
- Lunges
- Leg lifts
- Resistance band exercises
- Yoga
Your Butt
You can get moving while you transform your butt into a lovely shape. Who doesn’t want a lovely butt? Exercises you can do are:
- Hip lifts
- Roller skating or roller blading
- Squats
- Kickbacks
- Walking uphill, even on a treadmill
As with your legs, focusing on your butt is going to get you moving throughout the day. Don’t forget to skip the elevator and take the stairs!
Your Arms
Working on your arms is going to give you great results. Toned arms without chicken wings are very sexy! You can work out your arms very easily – you can even do it while you’re watching television! Try:
- Dumbbell lifts
- Resistance band exercises
- Dips
- Pullups (work up to this!)
- Hammer curls
- Pushups
When you strengthen your arms, you’re also going to be toning your shoulders and your back. Incorporate a few core exercises for a full upper body workout.
Your Tummy
Everyone wants a sexy, flat tummy, right? Now, if you’re significantly overweight, this is going to take some time – you’re not going to have a six pack overnight. But while you’re reducing your overall BMI and getting skinny, you can do these exercises to flatten your tummy and strengthen your muscles.
- Side bends
- Side planks
- Bicycle crunches (be careful that you don’t strain your neck)
- Planks
- Stability ball exercises
- Flutter kicks
All the cardio exercise you do is going to help tone your tummy, too. So get out there and get walking, swimming or jogging to flatten your stomach and strengthen your core.
6. Get with the Program
For some people, a lower BMI will happen most easily with a structured exercise and weight loss program. If this sounds like you, that’s okay! Losing weight and getting skinny can be hard on your own, especially if it’s the first time you’ve tried. A weight loss program can really help you get on the right track toward a healthier lifestyle.
There are oodles of weight loss programs out there, and where you live will impact what’s available to you. So rather than name specific programs, let’s take a moment to look at the different types of programs you can begin.
Diet and Meal Plans
There are many, many programs out there that include meal plans that are shipped right to your home. Alternatively, you can buy many of these meals in the frozen foods department of your grocery store.
Diet and meal plans usually have one thing in common: calories. These prepackaged meals contain a certain number of calories, designed to fit within a strict daily allowance. There are many food choices available, ranging from pastas and chicken to meatloaf and burgers. Choose what you like!
One thing people have commented on when they use prepackaged meal plans is that you’re likely to feel pretty hungry when you first start. If you’re accustomed to larger portions, this will be especially true. In that case, an appetite suppressant may be a good option for you. Be sure you drink plenty of water, and consider a fiber supplement to help keep you feeling full.
Books
If you’d rather create your own meals and cook from scratch, you can check out a number of weight loss books available. Go to Amazon or your neighborhood book store and you’ll see that there are tons of these books. Cookbooks are great, but look for a book that has actual meal plans in it. That way you can keep track of the calories and nutrients you’re eating more easily.
Books are a great tool to help you lower your BMI and get skinny if you use them the right way. Plan out your meals based on the book’s suggestion a week ahead of time. That way you can just make a quick run to the grocery store and resist temptation of having not-so-great foods around the house.
Online Programs
There are a few types of online programs you can follow to help you lose weight and lower your BMI. You can choose:
- Structured meal plans
- Motivational apps and programs
- Fitness and calorie trackers
- Exercise videos
- Group chats and meetings
The internet is an amazing place! Take advantage of it! Just do a Google search for “weight loss programs” and you’ll see what we mean. There are group plans, individual plans, specific plans like keto and Mediterranean and more.
Choose the diet plan you like the best and that fits in with your lifestyle. After all, you’re more likely to stick with a diet plan if you like it – you won’t get bored and you can make your new habits last a lifetime.
Physician-Led Diets
If you need a little extra help, you can just talk to your doctor or a nutritionist. Professionals will consider:
- Your lifestyle
- Your schedule
- Your goals and current health
- Your health conditions
- Your medications
- Your nutritional needs
Pretty much everything that makes you unique, your doctor or your nutritionist can customize a diet for you.
Your doctor is probably not going to sit down and spell out what you should eat at each meal. She’ll more likely give you a calorie range to stay within, some recommendations on exercise, and guidelines for the types of foods you eat.
A nutritionist, on the other hand, will go into more detail with you. He may even be able to provide you with a few weeks’ worth of specific meal plans, catered to your specs. For instance, if you’re a vegetarian or have celiac disease, your nutritionist can outline a plant-based or gluten-free diet.
Even a personal trainer can help you with your diet plan. A certified personal trainer is trained on the basics of nutrition, and can help you figure out what you should be eating. Of course, your personal trainer is going to assist you in finding a workout plan that works for you and your lifestyle.
Come On, Let’s Get Skinny!
As you can see, you don’t have to follow an extremely strict diet in order to lower your BMI and get skinny. You simply have to make better choices and improve your lifestyle.
The most important thing for you to remember is that your new lifestyle should be sustainable. You want to make changes that you can hold on to for the long term, not just quick fixes that will last until you lose weight.
Whether you choose a structured diet plan and exercise routine or you simply change your eating and activity habits, losing weight and dropping your BMI can be easy peasy. Congratulations on your decision to become healthier!