Are you trying to lose fat by starving yourself or eliminating your favorite food groups? While these might be very short term solutions, they tend to leave you feeling frustrated, low on energy, and inevitably the kilos come back a mere 7 days later. If you want to stop with the yo yo diets and ups and downs with your body shape and fitness levels then you need to make some lifestyle changes.
The truth is that real fat loss comes with lasting, healthy changes. Read below for 5 areas where you could make simple changes that will, in turn, effortlessly help you lose unwanted fat and reach your goal of moving forward so you don’t have to start over, again, and again…
Lifestyle Mistake #1: Lack of Sleep. Most adults need an average of eight hours of sleep each night, and most clients and members and clients that I speak to are not getting even close to that much. When you don’t get adequate amounts of rest, you’re body and mind will not fully recover, which is more likely to make you irritable, hungry, and low on energy. When you’re tired, you’re less likely to feel like cooking a healthy meal, and you’ll opt for some convenient (usually processed or packed) food instead. This very same lack of energy will also likely cause you to skip the gym. So aim for at least 7 hours a night!
Lifestyle Mistake #2: Too Much TV Time: Many people are in the habit of sitting in front of the TV for hours on end after a stressful day at work. Yes, you may be worn out and need a break, but sitting on the couch, zoned out, watching TV is not the way to lose inches.
If you must watch the evening news or see your favorite show, use the time to burn a few calories. Keep some hand weights next to the couch and work your biceps and triceps. Stand up and do some squats or lunges to work your legs and buttocks. Get on the floor and do some sit-ups to tone your abs or push-ups to tone your arms. Or be sure to get your workout in before your show starts to eliminate the chances of TV taking over your training time.
Lifestyle Mistake #3: Skipping Breakfast. If you cut calories by skipping breakfast you’ll be excessively hungry by mid-morning. As a result, the healthy calories you would have eaten at breakfast are replaced with calorie-filled snacks and an over-sized lunch.
Once again, fitting breakfast into your busy schedule may mean a few changes. But research shows that the habit of eating a healthy breakfast is key to losing weight and keeping pounds off. Get to bed 30 minutes earlier than usual and set your alarm 10 minutes earlier to give yourself time to eat breakfast, even if it’s a quick power smoothie.
Lifestyle Mistake #4: Drinking Too Much Sugar. If you’re one of the millions hooked on soda, alcohol, or other sweetened beverages (even fruit juice) then your fitness goals may remain out of reach until you replace these drinks with water. Your brain often confuses thirst with hunger, so your best to throw back a bottle or glass of water with fresh lemon the second you feel those hunger pangs set it.
Lifestyle Mistake #5: Not Doing the Right Physical Activity. Weight loss is about burning more calories than you consume. Therefore, it makes sense that a good nutrition plan and exercise must go hand in hand. If you want to speed up weight loss and keep the weight away, add or increase the amount and intensity of physical activity in your daily life. Aim for 30 to 60 minutes of intense exercise 3-4 days of the week. When exercise is a normal part of your everyday routine, it’s more likely to stick, and your body will become slimmer and more toned.
If you’re on the right track with all of the changes above but still need that extra push then call or email me today to get started on a fitness program with one of our Titan trainers that will get you on the fast track to your best body ever!