How to Lose Weight and Tone Up in 12 Weeks

How to Lose Weight and Tone Up in 12 Weeks

Ready to lose weight and tone up once and for all? Well, we can’t promise it’ll be easy. We don’t promote quick fixes here!

But, we can assure you that it’s possible to lose weight in 12 weeks with the right strategies and frame of mind. By getting back to the basics of diet, exercise, and other healthy habits, you can finally lose the weight you’ve been carrying around for years. 

So, let’s begin!

Strategies for Losing Weight

Adjust Your Diet

While fad diets will tell you how to lose weight fast, they’re often unsustainable in the long run if they work at all. 

One of the best ways to adjust your diet for weight loss is to include more protein and fats while eating nutrient-dense whole foods. In other words, skip all the processed junk and pass on refined sugar. Go for real foods in their most basic forms and do your best to make each meal as colorful as possible with plenty of fruits and vegetables. 

Then, with proper portion control, you don’t have to stick to any hard and fast rules that make traditional dieting so awful. Getting back to basics, listening to your body to tell you when it’s full, and getting to the root of why you might be emotionally eating are all healthier ways to adjust your diet with the goal of weight loss. 

Exercise Regularly

Another key aspect of achieving weight loss is regular exercise. Resistance training, in particular, shows impressive results. So, whether you lift weights or do bodyweight resistance training, exercising regularly is so important.

But keep in mind that this doesn’t mean you need to do intense workouts five days a week. Again, it’s about finding sustainable ways to exercises and staying consistent. So, choose a workout you actually enjoy and stick with it for better results.

How to Lose Weight and Tone Up in 12 Weeks

Keep Track

To stay motivated throughout your weight loss journey, keeping track of your progress can prove to be incredibly helpful. In most cases, tracking the things you struggle with can help you notice patterns and keep you going as you’ll be more likely to see the results.

So, if you struggle with your eating habits, tracking your macros or keeping a food diary may help you understand where you’re going wrong -- whether that’s eating too late at night or binging while on too strict a diet.

If you struggle to stay consistent with your workouts, taking progress photos or tracking your workouts on a calendar can be super helpful for you to stay on top of exercising. 

All in all, tracking can help us to visualize our progress and notice patterns in our routines that could do with some tweaking.

Improve Sleep

Another aspect of weight loss that is often overlooked is our sleep. For many of us, we wear our busyness like a badge of honor. So, resting when we need it and getting a full eight hours of sleep is sometimes brushed off like it’s a luxury, not a necessity. 

In reality, sleep is when our body rebuilds itself and is key to supporting stronger muscles. Additionally, sleep puts us in a better mood, and we’re less likely to overeat or skip a workout when we’re well-rested. 

So, improve your sleep, and your weight loss goals just got that much more reachable. View our top six hacks for the perfect sleep here.

Why Sticking to a Workout Program is Crucial

How to Lose Weight and Tone Up in 12 Weeks

With all of these weight loss tips in mind, you need to stick to a workout program if you want to lose weight and tone up in 12 weeks. 

When you stick with a program, you’ll have a clear goal to work toward, support from trainers and your wider community, and you won’t be just guessing which workout would be most beneficial. 

But, again, you have to actually stick with it to reap the rewards. With programs like the ones you’ll find on the OOMPH app, you’ll see results so long as you trust the process. 

Recommended Weight Loss Supplements

Want to boost your weight loss results even more? Taking certain supplements can help you to tone up and burn even more fat. And no… we’re not talking about diet pills. 

Our SUPER supplement, for example, gives your body an extra hit of greens to boost your energy. You’ll be able to go harder in your workouts and burn more fat along the way. Plus, you’re giving your body all the nutrients it needs to improve your overall health. 

How to Lose Weight and Tone Up in 12 Weeks

Put these strategies to the test and lose weight in as little as 12 weeks with the OOMPH app. Download it today!


How to Lose Weight and Tone Up in 12 Weeks

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