5, 4, 3, 2, 1 – The crucial numbers on the road to successful weight loss

successful weight loss

Losing weight can be complicated if you choose for it to be, or it can be as simple as 5, 4, 3, 2, 1. If you stick to these five critical steps, you will be sure to lose weight in a healthy, effective, and sustainable way. Don’t let weight loss become so over-complicated that you end up ditching the diet just because it’s too much hassle to stick to.

If you follow these 5 steps, you will be well on your way to creating healthy habits, and the healthy lifestyle you want to live. These are things that pretty much everyone can pull off no matter how busy your schedule is. Here are the 5, 4, 3, 2, 1 crucial numbers on the road to successful weight loss.

5, 4, 3, 2, 1 – The crucial numbers on the road to successful weight loss

5 Servings of veggies per day

If you care about your health and bodyweight AT ALL then you should be eating five servings of vegetables per day.

Usually, diets include vegetables AND fruit, but I recommend five servings of VEGETABLES, and fruit can be a bonus. Vegetables are critical to driving your weight down while keeping your body healthy because they are full of nutrients while being low in calories. So eat them regularly. What does one serving look like? It’s about the size of your closed fist.

4 Minutes of Tabata exercise per day

Tabata is an exercise protocol that was developed in Japan a few years back to be the ultimate quick-and-effective fat loss tool.

Take any challenging exercise – like kettlebell swings, or bodyweight squats, or push-ups, or sit-ups – and do them for eight rounds of 20 seconds on, 10 seconds break. That gets you to four minutes, and that’s a great fat burning exercise session done-and-dusted.

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3 Litres of water per day

You need to be hydrated to be healthy, and you need to be healthy to lose body fat. So drink your three litres of liquid – water, black tea (no sugar), or black coffee (no sugar) – to stay in the fat burning zone.


Most diets recommend eight glasses per day, but you should be exercising and sweating a lot, so you’ll need some extra. Plus, dehydration is not a good state to be in, so rather have more than fewer.

2 Cups of coffee before anything else

Getting the metabolism fired up at the start of the day is important for weight loss success. So get it going with two cups of strong, black, unsweetened coffee before your morning exercise session. Eat breakfast after all this. You’ll wake yourself up nicely, have a big metabolism jolt, and get your day going the right way.


SEE ALSO: 5 diet-friendly snacks for those late-night munchies

1 Treat per week

Yes, you can get away with having one moderately-sized treat per week. I’m not talking about a 21-piece bucket of fried chicken though. We’re looking more in the realm of a bar of chocolate or a piece of cake.


If your diet has gone well all week, then one treat won’t hurt. You just HAVE TO be good about regulating what you eat after the treat, because you’re going to want more than just the one thing. Be ruthless with your self-control. You can do this!

This post first appeared on All4Women.

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