Unfortunately, most of these so-called cures for weight loss don’t work. Many of them create weight gain over time, thanks to the effects they have on your body. This suggests that if you want to lose weight, an effort is required. You will also have to make some lifestyle changes if you want to see consistent, sustainable results. The following tips for weight loss from personal trainers are simple and will give you results!
Get an idea of what your diet is actually like
The first thing you are going to have to do is put together a food journal. Pen down what you eat each day for a week to get a good idea of what you put in your mouth over this period. Fresh whole foods are the types of foods you should eat at each meal. This includes lean meat, chicken and fish, fresh fruit and vegetables, eggs, nuts and whole grains.
Look at your journal objectively and make a note of all of the foods you are eating that are sabotaging your weight loss. It is now time to cut these foods out of your diet as much as you can.
Many people turn to frozen or fast foods because they claim they’re too busy to prepare healthy meals. By planning your meals, you can eat healthy meals no matter how busy you are. Decide on what you want to eat during the week, then do your shopping with these choices in mind. Cooking your meals and freezing them so you can eat them later in the week is also a good idea. Whatever works for you is a good thing!
Where you work out is irrelevant, as long as you work out! To see results, however, you will need to exercise a few times a week. Your exercise program should consist of a combination of both strengths (resistance) training and cardio training. By balancing these types of exercises, you’re going to boost your fat burning power significantly!
Drink lots of water
If you want to lose weight, it’s essential you drink plenty of water. Try to take at least eight glasses of water daily.
Stay focused on your weight loss goal
Sometimes it’s simple to give up when you do not see quick results, and that’s exactly what most people do because they haven’t set a clear goal for themselves. To stay focused, write down your weight loss goal to remind you of why you’re doing what you’re doing. If you follow these 5 tips for weight loss, you will begin to see results within weeks – but only if you apply them.
Prioritize Your Sleep
When you’re feeling tired in the morning, you’re probably more likely to hit the snooze button than go for a run. However, studies show that people who regularly work out during the week have improved sleep. According to an article in Men’s Journal, your sleep state is the time when most of your food is digested, hormones are released, and nutrients are stored to build muscle.
Get Support for your Fitness Goals
Half of the battle of getting into a new training routine is finding support from friends or family. Start with home workouts with your family if you can’t find time to make it to the gym. Instead of catching up with a friend over dinner, go check out a new fitness class together. Having this type of support system behind you can provide great encouragement and motivate you to reach your fitness goals.
Find Your Workout Style
Some people respond better to individual training sessions while others prefer group settings. There is no “one size fits all” workout—just make sure you enjoy the type of workout you’re doing. If you find that running on a treadmill by yourself isn’t your favorite, go to a cycling or Zumba class.
Give Yourself Rest Days
To make sure fitness is not the only priority in your life, add in rest days. This will not only give you a break from any strenuous exercise you’re doing, but it will also prevent injury.
Try Different Types of Workouts to Condition Different Areas of the Body
While many people dread “leg” day or “abs” day, there are proven benefits to having more than one workout in your repertoire. House Method recommends alternating between high and low impact workouts. According to a study from Skidmore College, four different workouts a week would be the most effective at increasing cardiovascular health.
Begin Your Plan Slowly
According to a 2010 study from the UK’s University College London, it takes much longer for the brain to develop new habits closer to two months. It may be easier to begin a workout plan for 15 minutes a day, and increasing the length by 15-minute blocks over the course of several weeks. By the time 60 days have passed, you can be working out for up to an hour.
Eric Leader, ACE, BS, is a personal trainer and owner of Every Body’s Personal Trainer, the most highly regarded in-home personal training company in the U.S.