The Do’s and Don’ts

Weight reduction journeys are difficult no matter where you begin or how far you have progressed. Most people have tried to lose weight and given up due to plateauing or poor direction at some time. There are also apparently limitless weight reduction fads on the market that claim to be the only thing you need to lose weight, which is just not true; NO ONE THING WILL HELP YOU LOSE WEIGHT. It is a collection of jigsaw pieces that must all fit together in order for your weight reduction puzzle to be completed. Here are some Do’s and Don’ts to keep in mind as you embark on your weight-loss journey:

Don’t only do cardio.

While cardio should be included in any routine, it should not be the only thing. Yes, exercise is fantastic for burning calories and is obviously necessary for good heart health, but it is only a small piece of the jigsaw when it comes to weight reduction. Now, I’m not suggesting to skip cardio because it’s necessary, but it’s not the main focus of a successful weight reduction program. You should still aim for 5 days of cardiovascular activity each week for the greatest outcomes.

Lift weights at least three times each week.

Lifting weights and strength training are essential for weight loss since they promote muscular growth. What is the significance of this? Muscle mass promotes metabolism, allowing you to burn more calories. Musculature growth is also beneficial to bone health since it strengthens your bones. For beginners, 2-3 days of weight lifting per week is acceptable, but depending on your program, you will ultimately want to go to 3-5 days per week.

Don’t drive too quickly.

Trying to accomplish too much too soon is just as bad for your fitness program adherence as not doing enough. Too often, people who attempt to accomplish too much at first burn out within 2-3 weeks and revert to old patterns. The usual Instagram 4 week weight loss guru claims an easy to follow 20 pound weight reduction regimen, however those plans are unsustainable and do not foster long-term healthy behaviors. Do not get caught up in these “inspiring” four-week transformations since most of the time, those folks end up regaining the weight and then some in only a few weeks. Choose the calm and steady approach; you will be much more successful!

Set attainable short and long-term objectives.

Setting realistic goals, in addition to the above, ensures more consistent results. Aiming for 0.5-1 pound of weight reduction each week is a very practical and achievable goal for almost everybody, regardless of how overweight you are or are not. If you strive for an average of 2-4 pounds of weight reduction every month for a year, you’ll lose 24-48 pounds! Not to mention that you will have formed long-lasting, healthy habits that you will be able to keep with you for the rest of your life.

Take no fat-burning supplements.

These are typically a waste of money, coupled with flashy advertising and dubious promises about how they function. The majority of “fat burning” pills do not work! If they accomplish anything, it is to increase your metabolic rate, which can contribute to weight reduction; however, if you do not burn more calories than you consume, you will not lose weight. Some pills will make the ludicrous claim that they can “target belly fat.” There are no supplements that target fat in specific areas of your body since that is not how your body functions. When you lose fat, the amount of your fat cells decreases throughout your body, and everyone reacts differently. You would be better off concentrating your time and money on your nutritional plan and ensuring that you burn more calories than you ingest.

Spend the majority of your time and effort on your food plan.

As previously said, you will lose weight only if you expend more calories than you ingest. With food accounting for 70-80% of your outcomes, you should devote the most effort to this area of your workout program. Meal planning takes less time than you think and will simplify your entire week. Meal preparing eliminates the guesswork of deciding what meal to eat next because your meals are fully prepared and ready for you to heat up and enjoy.

Don’t consume liquid calories.

Liquid calories are certain to hinder your weight reduction efforts for a variety of reasons. One of the reasons is that it contains extra calories (typically sweet) that do not help you feel full. Protein smoothies are still permitted as long as they contain solely whey protein and no additional sugar. The additional protein will aid in your recovery for the next session. Sugary beverages (juices, Gatorade, soda, etc…) and alcohol are the liquid calories you should avoid. Alcohol has 7 calories per gram, whereas carbs and proteins have 4 calories per gram and additional carbohydrates tied to them. Alcohol can also affect your sleep pattern, and obtaining enough rest is essential for recovery. How about some wine? While some is excellent for your heart, it still contains additional calories that you probably don’t need.

Drink half your body weight in ounces of water every day.

Water makes up the bulk of your body, so drink enough of it! Half of your body weight in ounces is a decent rule of thumb for how much water you should drink every day. If you weigh 200 pounds, for example, you should drink 100 ounces of water every day.

Don’t get caught up with the scale.

This may be counterintuitive, but bear with me. It’s a terrific feeling to see the numbers on the scale become down each week, and it may give you a tremendous sense of success. When you reach a plateau and the numbers on the scale stop shifting as quickly, it’s natural to become disappointed. When it comes to outcomes, keep in mind that the scale only reveals half of the story, so don’t place all of your faith in what the scale says. A more crucial metric to keep track of is your body fat percentage. When used with the scale, your body fat percentage can assist you in determining how much of your body is fat mass and how much is fat free mass. It is fairly unusual for the scale to move little as the body fat percentage increases. If you maintain your current weight while decreasing your body fat %, you are a rockstar! This suggests you were able to reduce your fat mass while increasing your lean body mass (likely muscle mass)! Circumference measurements and progress photographs are also more useful than the scale in determining progress.

Concentrate on enhancing your general fitness.

It is sometimes necessary to shift your emphasis to distinct but connected aims in order to jumpstart your outcomes. Instead of weighing yourself weekly, try recording and increasing your fitness levels, such as improving your run time on a 3 mile run or running 4 or 5 kilometers instead of 3 miles. In terms of strength, attempt to lift greater weights and improve your overall strength levels. You may also experiment with different programs to increase the number of push ups or pull ups you can accomplish. The key goal is to shift your emphasis away from the scale and toward strength, flexibility, and cardiovascular fitness.

If you’re ready to embark on your fitness adventure, be sure you’re prepared to change your entire lifestyle. If you don’t think you’re ready for that, ask yourself why. What is preventing you from making lifestyle changes to enhance your health? If you are having difficulty answering these questions, please let me know and we can get you started on your way to a better life!