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You may be eating all the good stuff, but you’re eating too much of it. Take the time to read the serving size indications and stick to it by measuring out your portions or using an at-home food scale. Don’t trust yourself to guess what a cup of spaghetti looks like or you’ll be putting in all the effort of dieting without reaping any benefits. A study of overweight people found that 38 percent of those who practiced only portion control lost weight.
It can be tempting to throw in the towel when you slip up. You may be thinking that if you’ve already ruined your diet you might as well stuff your face and start fresh tomorrow. This way of thinking will get you nowhere fast. It’s natural to overeat once in a while or indulge in that chocolate cake you know you should skip, but don’t let one mistake throw you off balance.
If you want to lose weight quickly and efficiently it is best to pair your diet with a regular exercise routine. Spend at least 30 minutes a day doing moderate-intensity activity at least five days a week. Whether that is a long morning walk, a bike ride, a yoga class, or an evening at the gym, make sure you don’t leave out the fitness component to your new healthy lifestyle.
You may think if you skip breakfast you can save those calories for lunch, snack, or dinner time, but by the time you get to lunchtime you’ll be starving and will have a tendency to overeat. Those “saved” morning calories won’t last long. According to the Mayo Clinic, eating a good breakfast helps keep you on track for healthy eating the rest of the day and refuels your body with energy to start the day.
If you’re focusing on eating smaller portions and fewer snacks, but aren’t consuming enough protein you’ll constantly be hungry. Protein keeps your metabolism running, your energy up, and keeps you full longer as it is harder to digest than most carbohydrates. Include a lean protein in every meal and snack on items that are high in both fiber and protein like nuts, dried fruit, or hummus and veggies.
When you’re trying to lose weight you should be focused on drinking water. Not only does water make you feel full, but it is a pure, calorie free drink that is great for your skin and digestion. If you regularly consume a morning cappuccino, a soda with lunch, and a few beers with dinner you’re consuming a few extra hundred liquid calories a day.
Many people use food as a reward for completing a long day at work or completing a rigorous workout, but using food as a reward can be a dangerous pitfall when dieting. Emotional eating will sabotage your diet and leave you feeling worse off in the end. Studies show that 78 percent of American consumers are more likely to eat dessert as a treat to reward themselves. Rather than using food as a reward, give yourself an evening in with your favorite show or a new pair of running shoes.
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Posted by lauralucaslivelife
So, weight loss and fat loss are not necessarily the same thing. Weight loss is very easy to accomplish. All you have to do is take in less calories than what your body burns on any given day. So if your body burns 2,500 calories, and you just take in 2,000 calories, weight loss will occur. The problem is that if those calories that you take in do not have the right amount of nutrients, the weight loss may come in the form of muscle tissue loss, water weight, and perhaps even some bone mass!
It is an unfortunate aspect of nature that for most people, as we age, body fat reduction occurs at a slower rate(but see anti-ageing strategies). However, don’t be discouraged but rather set realistic goals including following a balanced nutrition plan, keeping up regular exercise and most importantly include muscle building/retaining activities.
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It’s been said a million times: gyms are intimidating. It’s perfectly natural to enter the gym and begin battling feelings of insecurity before you even hit the locker room. You may wonder, “How does she get to look that good on a treadmill?!” or “Is that guy checking me out, or did he just catch a glimpse of my love handles?” You may even catch a glimpse of a perfectly svelte woman who looks like a rockstar during her workout and think, “I really should have thought twice before choosing Chipotle for lunch.”
Whatever you’re thinking, not to worry! There are ways to prevent your mind from going to that place! Here are our Top 3 Tips for feeling FIERCE at the gym!
Dress the part, even at the gym! You know how amazing and powerful you feel when you sport your favorite outfit to work? The same thing goes for the gym. Do yourself a favor and start looking for athletic apparel that feels great and flatters you. You are worth it, and you will feel a boost in your self-esteem. Looking great and feeling great is the difference between a timid shuffle out of the locker room and a confident stride as if announcing, “Everybody! Come and see how good I look!”
Plug in. Get in the zone. Work it out. It is a proven fact that music can rev up any workout and help you zap more calories. There’s more! A great playlist can also make your confidence go from zero to hero instantaneously! Sure, binge watching Keeping Up with the Kardashians is entertaining and could be a great way to pass the time on a machine, but when you put on Partition by Beyonce, your elliptical becomes your stage. You’ll feel like Sasha Fierce! Whatever music makes you want to conquer, be sure to put that on your playlist and rock out!
You hear people say it all the time: “It’s leg day today,” or “I’m going to work on my back and bis.” Easy for some to say, but for others not so much. Sometimes it takes a few more specifics to feel confident enough in executing your workout. Do yourself a favor and come to the gym prepared. It won’t take much!
You may not realize it, but there are many great resources at your fingertips. Open up your Pinterest app (if you don’t have it yet then, seriously, what are you waiting for?) and simply type in workout routine. Voila! Feast your eyes on the fabulous step-by-step workout plans that pop up! You can even be more specific and key in items such as gym HIIT routines or inner thigh workout. Whatever feeds your frenzy that day- the sky is the limit! Do not forget that you also have trainers at your convenience to help you with this feat. At Boost Fitness, we give you an entire hour of personal training FREE every single year. Schedule it and take advantage of the trainers’ expertise! You will walk away with many great new ideas to incorporate into your gym routine. By pinpointing a plan ahead of time, you will find that you have greater purpose at the gym. You will transform from an aimless ape to a minx on a mission!
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