Weight loss boils down to a simple principle: you must burn more calories than you consume. But when it comes time to apply this to your personal journey, the solution isn't so black and white. We all have different reasons for losing weight and what helped you lose the first 10 pounds is a little different from what will help you lose that last five. With all the nuances, here are three tips to help make your weight loss journey more successful...
Because all weight loss is a game of calories in vs. calories out, keeping a daily journal of your eating habits is extremely helpful, whether you are just starting your weight loss journey or are dialing in your results. Keeping an honest record of everything (we mean everything) you eat can help you identify where you can make improvements. As you evaluate your habits, you'll begin to notice the little things that add up. You can't change your behavior if you aren't aware of it. This will help!
Losing weight is one thing. But having a lean, defined physique is another story. You have to kick the mentality that excessive cardio is what you need to achieve the results you really want. You also need to incorporate weight training into your workout regimen. Lifting weights is essential for two reasons: it helps you achieve that "toned" look by increasing lean muscle tissue. The more lean muscle you have, the higher your resting metabolic rate, which means you will actually burn more calories at rest! Don't ditch cardio completely, just make sure you aren't overdoing it.
On the topic of cardio...
Consider interval training over slow, steady cardio sessions. Intervals are bursts of high- intensity effort followed by moderate-low intensity “recovery” periods. They're great for challenging your body and they're also super efficient when you don't have time for a long cardio session. As a bonus, interval training has been shown to increase overall calorie burn post workout! So, you get more bang for your buck.
Your muscles go through a lot of wear and tear during training. When you don’t get enough rest, your body becomes overly stressed, which in turn can increase cortisol levels. Cortisol levels are associated with bloating and weight gain, especially around the midsection. Not ideal for a weight loss goal... What's the moral of the story? Getting enough rest is critical for results. Aim to get a solid eight hours of sleep a night and be sure to include at least one rest day in your workout schedule.
Do you have a story to share or would like to become a contributor? We'd love to hear from you.Learn How