Are you looking for some simple tips to quick start your weight loss goals? First thing to understand is that weight loss is a simple process, but not easy! Applying new skills into your routine is what it takes to seeing progress take off. The body is a complex system that must be treated kindly without rushing the process. Applying these tips can get you started, and begin living the healthy lifestyle you always wanted. Remember, consistency is what it takes to seeing results and making habits stick!
1. Find Perspective
To create a stride towards gradual weight loss, you must get your mind in a healthy state. This means having the right perspective, and disciplining yourself to follow through on what you set your mind to. Yet, you must keep your peace and not let the idea of getting fit and healthy consume your thoughts, relationships, and daily activities. Allow healthy eating and exercise fit into your life without it controlling you! There is no one size fits all approach to permanent weight loss, and everyone is different. You must listen to your body, be patient, and follow through on setting realistic goals.
Some days will be better then others, but the formula is to dust off your knees when you fall, forgive yourself, and keep going. You will always be learning, and most of the time that comes from trial and error. When this happens, realize that you are stumbling forward. Setting daily goals adds up over time, and that is what creates gradual weight loss. Remember, today is all you have so dont worry about tomorrow or two weeks from now. Make the most of reaching your daily goals, and you will be surprised at what your new healthy habits have done for you!
2. Seek Out True Friendship and Support
Everyone needs someone in their lives that they can be accountable to. Weight loss is never substantial if you dont have at least one person who is supporting you. Find a friend, a family member, or a mentor who will guide you when you hit a bump in the road. Let them know what it is you are doing, and ask for their accountability. There will be times when you may need to mix up your routine, and doing things solo becomes an unnecessary struggle. Find someone who has walked the same path before you and learn from them.
However, make sure that you stay true to who you are and not forget where you came from. There are too many people who become caught up in their new lifestyle, and dont reflect a healthy attitude. In fact, this is a new way of living, which requires discipline and accountability on your part. Remember to reach out to others with their goals in mind too. This type of support system allows you to find someone to stay accountable to while helping them reach their goals as well. Giving what you receive will set you up for true success in life.
3. Research and Create a Plan
There is a ton of misleading information on the Internet these days about the latest technique to loosing weight. However, it becomes completely confusing customizing it to fit your needs. To be honest, you can do anything you want! Find something you enjoy, and go for it. Kickboxing, long-distance running, weights training, etc. Start a form of exercise than gradually switch things up over a few weeks. Record your starting point by measuring your body and weight. Take your measurements with a measuring tape on various part of the body instead of depending on what the scale says. The most common places to measure are your waist, hips, thighs, chest and triceps.
Make sure to search online and find an accurate calorie calculator. You may have to play around with different kinds to find an overall average for your daily caloric needs. After you find one, create a small deficit in your daily calories also referred to your total daily energy expenditure (TDEE). A 15% deficit off of your TDEE on a given day is a healthy cut to get you started. After that, make sure to organize how your week will look like. Plan the time you will exercise for each day, and structure your meals according to your eating schedule. As long as you hit your calorie goal for the day and do your workouts, youre on your way.
You can exercise like crazy, but if your nutrition is not in sync with healthy choices, your fat loss will stall. 80% of the equation is your nutrition if youre looking to loose fat. There has to be a conservative calorie deficit in your calories over an extended period of weeks to begin seeing results. Without a deficit in your calories, you are just wasting your time. However, staying in a deficit for to long can suppress your thyroid output and hunger hormones. The best way to combat this negative effect is to set one day aside, and eat at your maintance calories. This allows the bodys system to be replenished, and help with your mental stability as well.
Learn to read labels on foods, and track them through a calorie counting app like MyFitnessPal or LoseIt! However, use the statistics gathered from your calculator that you previously researched, instead of what these apps recommend. Your unique numbers calculated from a calorie calculator will be far more accurate of a calculation than what the app gives you. Play around with your calories macronutrient split. For starters, it is best to take a 30% approach to your calories from protein, 50% of your calories from carbohydrates, and 20% of your calories from healthy fats. The more active you become, the higher amount of carbs you can eat to fuel your energy levels. As you progress, you can switch up your splits whichever way you like depending on your goals.
5. Focus on Protein
When it comes to loosing weight, lean protein is your best friend. When you begin to exercise intensely, your body begins to break down muscle tissue. This is one thing you dont want to do! Its a natural process, but it must be replaced by eating an adequate amount of lean protein from various sources. Some food choices include chicken breast, turkey, fish, egg whites, and low fat low fat dairy products. Protein is the slowest digesting macronutrient, and you actually burn calories by eating it!
Some people stick to a plant based diet, and struggle to meet their daily protein goals. However, there are plenty of foods for vegans and vegetarians alike. Some foods such as beans, legumes, tofu, soy, tempeh, edamnae, and nut varieties can help you meet your protein allowance. Also look into a good quality protein powder to supplement into your diet. There are many kinds of flavors that you can try, and they taste great too!By making your next meal packed with protein you will feel fuller longer which will help you keep your calories in balance when hunger strikes.
6. Strength Training
To increase your physical capabilities, you want to build lean muscle. Lifting weights, using resistant bands, or body weight exercises is best to achieve muscle growth. For starters, some prefer to just use their own body weight in the form of squats, push-ups, lunges, etc. Try to aim for at least three strength training days a week. If you want a more structured routine, research a program that will layout demos of each exercise so you can apply them into your structured plan. Visit your local gym too and see what classes they have to offer. Many health clubs offer Pilate classes, Cross Fit, or weight lifting classes such as kettle bells and ropes.
When you structure a weight lifting routine, it is best to hit multiple muscle groups at least once a week. Find a split in between your week, and stay consistent with your days. The best splits are usually on Mondays, Wednesdays, and Fridays. Or even Tuesdays, Thursdays, and Saturdays are good splits to try. Find a split, and make sure to do your weight lifting routine on these scheduled days. On these days, make sure to implement exercises that hit certain muscle groups such as your chest and back, shoulders and arms, or legs and abs. Organize a set of muscle groups together, and schedule them on your preferred days of training.
7. Extra Credit: Cardio
Long gone are the days when steady state cardio was a mandatory requirement to for results. Depending on how much fat you need to loose, it may not be necessary at all. However, cardio training such as long distant running, spinning, and the elliptical trainer does improve your endurance and cardiovascular heath. However, it should only compliment your nutrition and weight lifting routine by burning some extra calories. It is not a good idea to resort to cardio as your staple exercise since it does eat away at muscle tissue, and muscle is your catalyst to burning fat! So stay conservative with the cardio, and aim to do no more than 3 days a week of cardio training for 60 minutes or less.
People who have 50 pounds or more to loose will utilize cardio more than those who have less. Cardio training burns calories when your heart rate is elevated, but stops once your physical activity stops. This is why cardio is good for those with 50 pounds or more to loose because one is burning more calories than just eating in a deficit and building muscle. If you want, once you have your nutrition and weight training down, schedule some form of cardio in to burn some extra calories. Be careful though, because too much cardio can increase hunger, and cause your hormones to become imbalanced. You only want to do just enough cardio to reap the benefits, then rest and let your body rejuvanate itself for the next day.
8. Drink Lots of Water
Water is the most abundant compound in your body. Without it, none of the vital functions that occur in the body would work properly. Dehydration is a leading cause to headaches, dry mouth, tiredness, and fatigue. The bodys core temperature increases as you become dehydrated, which affects your cardiovascular function, and reduces your physical work capacity too. The average male should consume approximately 3.5 liters a day, while women should consume 2.5 liters of water a day. When you drink water, you allow your body to flush out any bad toxins that your body absorbs through your diet.
Our bodies were made to consume water on a daily basis, yet half of society in the United States consumes soda, energy drinks, and coffee as their source of beverage. Not only is water necessary for better health, it aides in weight loss too! Swapping a high calorie drink for water is a great habit to get your self into. This allows your body to feel hydrated longer, and supports water loss during highly physical days. Drinking water can also be your answer to sudden hunger pains. Drinking a glass of water before you eat a meal can actually help subside symptoms of hunger, and actually decrease how much food you consume in one sitting.
Although supplements are not necessary for weight loss, they can help contribute to your health and wellness. Taking a quality multi-vitamin is a great investment to your overall health by providing essential nutrients needed on a daily basis. Adding essential fatty acids into your diet like a fish oil supplement helps lubrication of the internal organs and joints, as well as improving your hearts vital functions. Other vitamins include calcium, vitamin D, Magnesium, Iron, and many others. Including branched chained amino acids (BCCA) to your diet can help in the process of muscle recovery before and after your workouts. BCCA usually come in a powdered drink mix as well as pill form.
Many people whose goals are fat loss supplement green tea products into their diet too. Green Tea is a natural stimulant that provides energy, and boosts metabolism. It provides antioxidants to the body, and is an overall great contribution to your health in general. However, always make sure to consult your doctor before supplementing with pills that list other ingredients than what is prescribed on the label. Many pills that are on the market can be harmful to your health, and can actually do more harm than good! Green tea has a high amount of caffeine so try drinking a cup of green tea instead of your normal coffee to reap the benefits.
10. Sleep is Essential
Sleep is an absolute necessary for weight loss! Without it, you loose the process of recovering from stress that has been put on the body through exercise. Your body does not build muscle from training instantaneously; it builds and recovers when your body is at rest. Lack of sleep can hinder ones goals if they dont manage to go to bed at a decent hour. Sleeping for at least seven hours a night is recommended, otherwise your body will not perform at its best.
When you deprive your body of sleep, you place it at a higher risk for health problems, and fat gain. Getting enough sleep balances out your hunger hormones ghrelin, which regulates the urges to eat, and leptin the hormone that tells your body it has had enough to eat. When you dont sleep enough, your ability to respond to insulin becomes impaired, and so your blood glucose increases. Having poor insulin secretion is one of the leading causes to diabetes and inflammation throughout the body. Getting an adequate amount of sleep is just as important as eating right and getting plenty of exercise. Successful weight loss needs the entire body to be working together in order to see your health and wellness be at its best.
11. Take An Active Rest Day
There will be times when you find yourself feeling very fatigued. When this happens, it is best to listen to you body and take an active rest day. An active rest day is when you planned on doing a killer workout, but resort to doing lighter activity instead. This can be in the form of taking a walk, yoga, or stretches. A lot of people enjoy doing these types of exercises as a form of meditation used to balance the body, mind, and spirit. By listening to the body, you can prevent injury from occurring before it does.
One day of unplanned rest will not derail your progress. Loosing weight is a long distance jog to the finish, not a sprint. The body needs to be flexible in order to move and recovering for a day will help prevent you from future injuries. It is not good to push your body to hard no matter how much your mind wants to keep going. If your body is telling you to rest, then rest! Its better to take one day of active rest as a recovery method, than it would be to take a full week off due to an injury that came from pushing your body beyond its limits.
12. Keep Your Self Informed
It is always motivating to discover resources that relate to what you are doing. By keeping yourself engaged in health and wellness media, you will be that much more encouraged and knowledgeable. As you discover more material, you may even learn a thing or two to help your progress to help improve your current health regime. There are all kinds of ways to inform yourself such as health tips, cookbooks for healthier eating, online communities, podcasts, and more. Find your own niche of learning, and keep it up. This allows you to gain the knowledge you need to continue towards your goals, and make life more pleasant as you get to where you want to be.
As you become informed, keep a record and review your material frequently. This allows you to keep your head in the game while you are making progress. Some days, you just might not be with it, and will need to remind yourself of your goals. Listening and reading material keeps you serious about your goals by making your healthy habits apart of your life. Show your knowledge to those who are loosing weight with you. Doing this just may encourage your partner, and boost your stamina to keep going too. Collaborating with information, thoughts, and feelings with friends is one method to keep your mental health in check while you are physically changing too.
13. Prepare, Set Your Environment Up For Success
Willpower only lasts so long before you will need something to fall back on when you have a setback. When you set your environment up for success, you are less likely to fall off your plan. Fill your kitchen with healthy and nutritious foods, and forbid others that will lead you into an eating frenzy, making it farther for you to reach your goals. Some people prefer to plan their meals ahead of time to avoid impulsive eating. Another strategy that people do is measure their meals, and storing them in containers for their upcoming week. This allows people to spend less time cooking and prepping food in their kitchen, and more time being productive.
Preparation is key to progress and reaching goals. Prepping your food may be overwhelming at first, but it is one way to help steer you in the right direction towards meeting your goals. People typically set one day a side to cook their food for their following week, and plan according to. Laying out your clothes the night before is a time saving technique to get you up and going. Set your alarm, and give yourself enough time to wake up as well! Do what your plan says whether that be heading outside to run, to the gym, or inserting a workout DVD.
14. Eat Your Daily Dose of Fiber
Fiber is a key nutrient if you want to feel fuller longer. Fiber is found in most foods that are in their raw or natural state. Foods such as oatmeal, brown rice, potatoes, beans are rich in fiber and do wonders for meeting your daily fiber needs. Fiber is also found in fruits and leafy green vegetables. Fiber is good for digestive health, and cleans out your system without the harsh ingredients found in diuretics or laxatives. Fibrous foods take a much longer time to digest, which contributes to the feeling of satiety or bulkiness you get after eating them.
Meeting your fiber needs is just as important as drinking enough water to hydrate your body. Foods containing fiber also decreases appetite-simulating hormones, which is good for weight management. The amount of volume that these foods provide is higher compared to the amount of calories that are in them. You can eat a lot more foods rich in fiber compared to foods that have been refined and processed. Fiber rich foods also offer more nutritional value than you would find in packaged foods like chips and cookies. By adding more foods with fiber to your diet you will be able to eat more, and feel satisfied for far less calories.
15. Go on a Cleanse or Practice Intermittent Fasting
Cleaning is a great way to renew ones living space, likewise cleansing or detoxing is a great way to clean the body. You can find your own method of cleansing by researching different approaches on how to detox safely. Many common practices include drinking raw juices, broth, and consuming plenty of water for a few days. There are also kits available that provide the essential information and vitamins to take that are essential when you are cleansing. However, it is not good to abuse this strategy as it is meant to only help jumpstart weight loss. Cleansing or detoxing rejuvenates the bodys atmosphere, and allows fat burning to happen at a more efficient pace.
Intermittent Fasting is a new idea in nutrition, yet it has helped many people loose the stubborn pounds for good. Intermittent Fasting is a style of eating that allows you to consume food during a specific amount of hours out of your day, while consuming no food during the other hours. Fasting for 16-20 hours is the most common approach to fasting, and can be structured however way you like it. Most people stop eating after dinner, and consume their first meal around noon the next day. This approach to eating is preferred by some, because it allows their body to tap into fat stores instead of relying on carbohydrates from the meal they previously just ate. Although it is a new approach to eating, it is a great topic to look into to see if it is a strategy of eating that can help you along the way to reaching your weight loss goals.
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