Are you looking to lose weight? Has your progress flatlined? If your goal is to reduce your weight effectively here are a few recommendations that I suggest you incorporate in your routine:
Workout Variety- Do not allow your body to get use to the same old routine. Mixing up your intensity, duration, and workout type will shock your body into weight loss. If you are not already, combine both cardio and strength training in your routine.
Strength Training- Incorporating strength training with free weights into your routine will encourage weight loss. Remember: the more muscle you have in total body mass will allow you to burn more calories in your workout.
Sleep- Be sure that you are getting an adequate amount of sleep daily. People that are sleep deprived often have a harder time at losing weight and often weigh more, compared to those who eat the same diet but receive adequate sleep. When your body lacks sleep it “over” produces the following hormones: leptin and ghrelin which signals hunger pains.
Nutrition- Exercise and diet together work to improve your health on the inside and out. Physical activity works to reduce your risks of disease (heart disease, cancer, obesity, diabetes, etc.). Balanced nutrition assists with improving your health (heart health, brain health, energy levels, and weight control).
Recovery- Although, you may be addicted the results you are seeing from working out, do not forget the importance of “rest days.” Your body and muscles need time to repair and this occurs when you are sleeping. While asleep you produce the most growth hormone; further assisting with burning fat and building muscles. Overtime building more muscle results in increased strength which further encourages weight loss.
Everyone wants to know the real secret on how to lose weight. Well, it’s no secret at all. However, it is necessary to “get healthy.” There are a 3 simple tips that I have for you that will definitely guide you on the right track to weight loss. If you find your self guilty of not abiding by these 3 simple tips, you may be struggling significantly with your weight.
3 Tips on How to Get Healthy:
Tip #1: Consume Real Food
Your meals should be of nutritional value. It is highly important that you eliminate processed foods from your diet. Processed foods are extremely bad for your health as they are often high in sugar, contains artificial ingredients, chemically processed for overconsumption, difficult to digest, low in nutrients and essential vitamins.
While, it is easy to recommend people to eat fresh and only eat meat and fresh produce. However, it is unrealistic for many due to situational circumstances and schedules. While eating fresh is encouraged it honestly is time consuming to meal prep and it is definitely something you have to work yourself into. In this case, when you are grocery shopping if it has a label– READ it!
Familiarize yourself with the various ingredients found in food. My husband coached me that if you can not pronounce the ingredient or are unable to recognize it by name —DO NOT consume it.
Tip #2: Daily Caloric Deficit
The food that we eat all contains energy that is in the form of calories, in which we consume. Consuming calories assists our body to function properly. However, many of us consume more calories than required for optimal performance and health. Extra calories consumed are then stored as fat which results in weight gain.
The ultimate goal is to achieve a daily caloric deficit. By creating a caloric deficit you will be able to get rid of extra fat and achieve weight loss. When your body goes into a caloric deficit it receives its energy source from stored fat; stored fat is stored energy. Once your body begins to burn fat for energy you will loose weight as a result. Achieving a daily caloric deficit is essential in achieving weight loss.
Achieving a caloric deficit does not always mean you have to eat less food. You can simply cut your portion sizes, eliminate snacking, and choose lower calorie food when meal planning. Other recommendations to achieve a caloric deficit include: increasing your activity level and overall balancing your diet and exercise.
So, take a look again at your recommended calorie goal. Just because you may have a recommended calorie goal ranging between 1,200-1,500 does not mean you need to consume and account for each calorie daily. If you are unsure of how many calories you are consuming or what is recommended based on your BMI I would encourage you to visit my site: http://www.ericamckinney.goherbalife.com and complete my free wellness survey. Another great tool is myfitnesspal which is a application you can download on your phone that allows you to log your meals and you can get a accurate calculation of your calories consumed and overall macros daily. I use this application daily to log my meals and to ensure that my calories are controlled.
Tip #3: Moderate Exercise
The benefits from incorporating moderate exercise in your daily activities are endless and beyond simple weight loss. Some benefits include: improved mood, increased energy levels, improvement of brain health, and improved sleep. Other health benefits that have been linked to moderate exercise includes lowering blood pressure and improving cholesterol.
Personally, exercise just puts me in a better space. It is a stress reliever and allows me to wind down nicely after a long day. Your exercise does not have to be lengthy or strenuous. A brisk daily walk is sufficient enough to get your blood circulating and heart rate elevated. Once you reach your targeted heart rate you will then go into fat-burning zone which is optimal for weight loss. The goal is to burn fat and not just calories.
I must insert the following disclaimer: a high rate does not mean you are in your fat burning zone. The targeted heart rate that you want to achieve is typically between 60-70% of your max heart rate, which will assist in keeping you in a fat burning zone. If you would like to monitor your heart rate closely I would definitely recommend investing in a fitbit or apple watch with heart rate monitoring.
For those just starting out and are looking to increase your activity level and achieve weight loss, there are many everyday activities you can engage in that will tap into your fat burning zone.
Park further away from store entrances
Walk more (lunch break, weekends, family dog)
Skip the elevator- take the stairs
Walk your local mall
Now that I have shared the secret to losing weight with you, put these tips into practice. I challenge you to incorporate the above lifestyle changes into your daily routine for a minimum of 3-4 weeks. You have the ability to make a difference in your life and health. I believe in you and want to hear about your success and testimony. Check back in 1 month and comment on this very post your progress. I want to hear your success stories!