Weight loss journey is difficult, no matter where you start or how far you have come. At some point, most people tried to lose weight and stopped because there is no change after a period of activity or they received improper direction. There are also seemingly endless weight loss tips that announce that they are everything you need to lose weight, which is not valid, No Actual Thing Will Help You Lose Weight. It’s a combination of puzzle pieces that must go together to complete your weight loss puzzle.
Do’s And Don’t In Your Weight Loss Journey
1. Do Not Do Only Cardio
Although cardio is part of your program, it should not be the only thing in your plan. Yes, cardio is excellent for burning calories and, of course, it is necessary for good heart health, but when it comes to weight loss, cardio is only a small part of the equation. Well, I’m not saying that you skip cardio because you have to do it, but that’s not the most crucial thing in a good weight loss program. Even then, you will have to perform cardiovascular activities 5 days a week for optimal results.
2. Lift Weights At Least 3 Times A Week
Weightlifting and strength training is an absolute necessity when it comes to losing weight because it makes it easier to build muscle. Why is it important? As you build muscle, your metabolism increases and you can burn more calories. Muscle building is also great for bone health, as bones grow stronger with increased muscle growth. For beginners, 2-3 days weightlifting a week is sufficient, but you will want to get 3-5 days a week depending on the schedule.
3. Do Not Go Too Fast
Trying to be too fast harms your fitness program just as much as not doing enough. Too often, people start trying to do too much, go out after 2 or 3 weeks, and resume their old habits. The typical 4-week weight loss guru on Instagram is applying a 20-pound weight loss program that is easy to follow, but the truth is that these programs are unattainable and do not promote long-lasting healthy habits. Do not be fooled by these “inspirational” metamorphosis of 4 weeks, as most people will close in a few weeks. If you choose a slow and steady approach, success is much more likely.
4. Set Realistic Short And Long Term Goals.
To complete the above, setting realistic goals provides more consistent results. Going for weight loss from 0.5 to 1 kg per week is an efficient and achievable goal for almost anyone, regardless of the weight of the overweight person. If you are aiming for an average weight loss of 2 to 4 pounds a month in a year, you will get 24 to 48 pounds per year! Not to mention that you have established healthy and sustainable habits that you can live with all your life.
5. Do Not Take Fat Burning Supplement
In general, it’s a waste of money, packed with sophisticated advertising and less than real claims about how they work. Most “fat-burning” supplements do not burn fat! If at all they do something, they help you burn more calories by increasing your metabolic rate, which can lead to weight loss. However, if you do not burn more calories than you consume, you will not lose weight. Some dietary supplements claim they can “attack belly fat,” which is absurd. There are no nutritional supplements that attack fat in certain parts of your body. That is not how your body works. When you lose fat, the size of your fat cells decreases throughout the body, and everyone reacts differently. It’s best to spend your time and money focusing on your diet and making sure you burn more calories than you consume.
6. Do Spend Most Of Your Time And Effort On Your Meal Plan
As I mentioned earlier, you will only lose weight if you burn more calories than you consume. With a diet of around 70-80% of your results, you should devote most of your time to this aspect of your exercise program. The preparation of meals takes less time than expected and makes your week much more comfortable. Food preparation dispels fortune-telling about foods you should eat, as your meals are already prepared and ready to heat up and eat.
7. Do Not Drink Liquid Calories
Liquid calories will undoubtedly affect your weight loss for many reasons. One reason is that it contains extra (often sweet) calories that will not help you feel satisfied. Now, the intake of protein shakes is always acceptable, as long as it is only whey protein with no added sugar. The extra protein helps you to recover for the next workout. The avoidable liquid calories are sugary drinks (plastic juice, soda, lemonade, etc.) and alcohol. Alcohol contains seven calories per gram compared to 4 calories per gram of carbohydrates and proteins and extra carbohydrates. Alcohol can also interrupt your sleep cycle and make your beauty sleep an integral part of your recovery. What about wine? Some are good for heart health but contain all the extra calories you probably do not need.
8. Drink 1/2 Your Body Weight In Ounces Of Water
Your body is mostly water, so drink! A good general rule of how much water you should drink per day is half your weight in ounces. For example, if you weigh 200 pounds, you should drink 100 ounces of water a day.
9. Do Not Focus On The Scales
It may not seem counter-intuitive but listen to me. It’s a great feeling to see how the numbers on this scale decrease weekly and can give you a tremendous sense of achievement. If you start to stabilise and the numbers on the scales do not change that often, it can be easy to get discouraged. It is important to remember that the leaders only tell part of the story about the results. Do not put all your actions in the same direction. One more important thing to watch out for is your body fat percentage. In conjunction with the scale, you can use your body fat percentage to determine which part of your body is fat and fat-free. It is not uncommon for the level to change only slightly, but the body fat percentage changes. If you keep the same weight and your body fat percentage drops, you’re a rock star! That means that you have been able to reduce your body fat and increase your lean body mass (the most likely muscle mass)! Circumference measurement and development picture are also more helpful for determining growth than scale.
10. Focus On Improving Your Overall Fitness
Sometimes it’s better to focus on different, but related goals to achieve your results. Instead of weighing yourself every week to control and improve your fitness, for example by advancing your career time in a 3k run, or instead of running 3kms, try to go 4 or 5. For strength, concentrate on lifting heavier weights and improving your strength level in general. You can also try different programs to enhance the number of push-ups you can do. The point is to keep your concentrate off the scale and to work on your strength, flexibility or your cardiovascular fitness.
When you are ready to start your fitness routine, make sure that you are prepared to change your lifestyle. If you do not feel ready, ask yourself why. What’s stopping you from changing your life to improve your health? If you have problems answering these questions, please let me know and let’s get you started on the road to a healthier life!