Nutrition can make or break your weight loss. Many factors go into a proper diet – getting plenty of fruits, vegetables, whole grains, lean meats, and legumes. These are things you’re not likely to find in processed food. Not only do processed foods have little nutritive value, they have addictive properties that will leave you craving more. More processed food = more calories = more body fat. Next time you go to the grocery store, stick to shopping the perimeter of the store. This is where fresh foods can be found.
Sleep is more important for weight loss than you may think. Not only do our bodies use this time to repair tissues, we burn calories in the process. If you don’t allow your body enough sleep, your muscles will start to break down (slowing your metabolism down in the process). Sleep deprivation also causes an increase of the stress hormone Cortisol, which causes your body to hold on to energy (i.e. body fat), and stimulates your appetite. And let’s be honest, no one wants to work out when they’re tired.
Water is vital to our existence. There are many ways water helps aid with weight loss. It makes us feel fuller, so we don’t consume as much food. It prevents dehydration (which can cause fatigue) and can help prevent cramping (no one likes runner’s cramps). Water also helps lubricate joints and helps flush toxins from the body, which will help reduce recovery time of your gym workouts.
Simply put – get active! Cardiovascular activity is a very important component to weight loss. If you watch your diet and increase your caloric expenditure, weight loss will soon follow. Adults should shoot for 150 minutes of moderate (or 75 minutes of vigorous) exercise weekly. This may sound like a lot at first, but remember – this is a marathon, not a sprint. You don’t have to rush to achieve your goal; even 10 minutes at a time is a step closer to dropping extra pounds. Try getting up at least once an hour for a short 10-minute walk. Other great ideas:
Cardio health is all well and good, but if you really want to light a fire to your metabolism, strength training should become your bestie. Often overlooked by gym-goers (notably women), strength training is the best way to increase your lean muscle mass. Many females worry about bulking up, but, in reality, most women simply don’t have the level of testosterone required to do so. Instead, ladies tend to lean down and tone up.
As you build muscle, your body works hard to maintain the new muscle tissue. This increases the number of calories you burn, even when you’re at rest. The good news – you don’t need to be in the gym six days a week. Moderate lifting two days a week will help maintain muscle mass. So pump some iron!
We humans are social beings. And we tend to surround ourselves with like-minded peers. It’s important tosurround yourself with people who will be there to encourage, motivate, and support your healthy endeavors.
Conversely, if you’re surrounding yourself with people who enable your unhealthy behaviors, you may want to consider helping them change with you – or cutting the proverbial cord.
I like to think I’m a realist when it comes to weight loss, diet, and exercise. Why on Earth would anyone ever swear off ice cream? We tend to be “all or nothing” thinkers. You know what I’m talking about – “Oh man! I messed up and ate this cookie. I guess my whole day is shot. I might as well down this plate of mini corndogs and start again tomorrow!”
This vicious thinking pattern is what gets many of us heavy in the first place. It doesn’t need to be this way! Should you eat whatever you want, whenever you want? No. Should you take down a Juicy Lucy once in a while? Yes. Should you feel guilty about it? Absolutely not. Life is more than tracking every single calorie that enters you all of the time. A balanced life leads to a balanced diet.
We are our own harshest critics. I’m sure everyone has been guilty of beating up on oneself for something that was just a tiny mistake. News flash – we all make mistakes! It’s how we handle them that will make or break us. Think of it this way: if a friend was on a similar journey, and they perhaps skipped a workout one day, would you berate them for it? Would you tell them they should be ashamed? Or that they’re never going to make it? Most likely, you would try to lift them up and encourage them. So why would you say those things to yourself?
Negative talk is pointless and it accomplishes nothing. Instead, learn from your slip-up. Dissect it, document it, and develop a plan of attack that will help you overcome next time around.
You got up early this morning and went to the gym instead of going back to sleep. That is a big deal. Celebrate it! It’s the series of little victories in life that add up to a larger accomplishment. Find a way to reward yourself regularly (not with food). Your reward doesn’t need to be big; it could be something as small as a “You rock!” post-it note on your mirror. The point is to recognize the hard work you’re putting in.
Fitness and nutrition are science based. Literally. As with all avenues of science, it is important to keep yourself abreast of new information. Make sure to check back here frequently for new ideas, workouts, recipes, and information.
This is my first post, weeeeew!
About 5 weeks ago I joined up to the gym, I got myself a personal trainer and have been going about 5 times a week. I’ve been eating healthy and organically. I have to admit, I have cheated with what I eat (I’ve had chocolate and maccas, ooooppps) but I always worked of the excess calories I ate. I am extremely happy with the progress I’ve made none the less. It doesn’t really show on the scales, as it says I’ve only lost about 1kg, but you can deff see it! I took the photos on the left about 6 weeks ago (before I started at the gym) and the photos on the right today, 21st of may.
Here’s a front view. I have more shape to my waist and my legs have gotten skinnier at the bottom of my thighs. I still have that god forsaken muffin top, but hey, its only been 5 weeks.
Now here’s a side view. You can see my tummy has shrunken (yuss!) And I have more shape in my bum (she squats bro). I also look incredibly white in the photo on the right, but that’s thanks to lighting.
Don’t get me wrong, I don’t wanna look like those stick thin models you see, cause I find that gross, but it would nice to be able to wear clothes and feel comfortable in them. It would be nice to wear a bikini to the beach and not feel like I belong in the ocean (LOL). I wanna keep the ‘womanly curves’ I was born with, without the extra kilos I’ve stored along the 20 years I’ve been around. I’m happy with how I’ve come along, from being the most laziest person, eating whatever the f@#% I want and then feeling like crap, to being active, watching what I eat and how much, and feeling amazing:)
Bye for now lovelys xo