7 Tips to Lose Weight
Weight loss is often a frustrating pursuit, eluding even those who eat healthy and exercise. So what gives? Why won’t the scale budge even as you put out tremendous effort?
Read on for the 7 tips to lose weight that most fitness & health food lovers don’t fully understand and stop them from dropping the kgs that they want to…
1. SLEEP MORE
Let’s start with the most rampant problem standing in the way of your fat loss. Most adults simply do not get adequate sleep to support weight loss. There is a scientific reason for this, and it has everything to do with hormone levels. While you sleep your cortisol levels decline while your growth hormone levels increase. This balance is essential for fat loss to occur.
So skipping on Zzzz’s will throw your hormones into fat storing mode, while simultaneously causing you to feel hungrier and encouraging you to eat more calories.
2. EAT LESS HEALTHY FOOD
You simply over consume some foods that we label healthy (Avocados, nuts, yogurt, fruit, oats, quinoa..). Yes, my friend, there is such a thing as TOO MUCH healthy food. When it comes to weight gain, extra calories can come from just about anywhere before landing on your waistline – even from healthy foods. Sure, it will take you longer to gain weight by overeating roasted chicken and sweet potato than it would ice cream and chips, but the extra pounds will still add up.
Control your portions, even of healthy foods, in order to make strides in your body transformation journey.
3. DRINK MORE WATER
Most of us are walking around in a state of partial dehydration everyday. In addition to being dangerous for all of your major body organs, dehydration is perilous for fat loss. Not only does water serve as an appetite suppressant to fill your stomach and prevent you from overeating, thirst is often mistaken for hunger pains, leading to extra calories consumed and stored as fat.
By sipping on water throughout the day you’ll avoid dehydration and will find it easier to move the number on your scale in a favorable direction.
4. EAT OUT LESS
Restaurant meals are higher in calories than meals prepared and eaten at home – across the board. There is simply no way around it, and even if you consciously attempted to eat small portions while eating out it would be quite difficult to do. Restaurant food is created with consumer satisfaction in mind, and this means adding fats and sugars and salt to many of the menu items in order to produce the tastiest food possible! Unfortunately the tastiest is also quite often the most fattening.
Want more fat loss? Make simple, wholesome meals at home and eat with portion control.
5. EAT MORE PROTEIN AND FIBER
Protein and fiber are the golden tickets to fat loss, but sadly your diet doesn’t contain nearly enough of it. It’s natural to enjoy the flavors of sugar, fat and carbs more than protein and fiber, and that’s why your diet is filled with more of these than it should be. While sugar, fat and carbs taste better than protein and fiber, these lead to dreaded weight gain.
Consciously plan your meals around a base of protein and fiber, and then add in just enough complex carbs and healthy fats to keep it well rounded and to lose weight as safely as possible. Save the bulk of your sugar, fat and simple carb consumption for planned social or family meals in order to prevent ongoing weight gain.
6. REDUCE PACKAGED FOOD
I’m not talking about cookies and candies, because you know better than that. I’m talking about packaged protein bars, granola, crackers, rice cakes, protein cookies, and the plethora of packaged health foods that you have stashes of. Sure, these packaged foods may be healthier than snacks from a vending machine, but in the grand scheme of your fat loss, the fewer packaged items the better when it comes to shedding pounds. Even the healthiest of packaged foods contain ingredients that are modified or processed, in order to preserve the shelf life, and these ingredients have a negative impact on your waistline.
Real, natural and whole always beats packaged. Take inventory of your daily diet and eliminate the packaged foods so that it’s no longer an everyday occurrence.
Here a some of my clients transformations
7. LEARN WHAT AN INTENSE WORKOUT SHOLUD FEEL LIKE
Chances are your workouts are too easy. Gym membership alone won't get you to lose weight.. Going through the motions at the gym simply doesn’t cut it when you want to transform your body. Most people want to stay as comfortable as possible at all times, and this usually means treading lightly through their workout, rather than going all in. And while putting your body through the motions of exercise is better than sitting on the couch, it certainly won’t result in a sculpted body.
Rate your perceived exertion in your last workout from 1 to 10. If it falls below an 8 then your workout is in need of a serious revamp. I can help you with that! Call or email today to get started on my fat blasting exercise program.