Spring break is quickly approaching and so is the need to get in shape! If you aren’t going anywhere for spring break, you can easily apply these tips to your everyday lifestyle, for an event, or as a general rule book for keeping in great shape year-round. Below are some tips and tricks that many people miss when trying to lose weight. Keep in mind that everybody is different and along with these tips, you should implement and practice an active and balanced lifestyle.
Set Small Goals
Setting smaller goals is more effective than setting one unreachable goal. In order for someone to progressively lose weight in an effective manner, people need to set reasonable goals. Since spring break is coming up very quickly, you need to be careful when choosing weight loss techniques. Crash dieting is never the answer to weight loss, and in turn, can actually cause your metabolism to become unsteady, resulting in a stagnant plateau in your weight loss goals. To understand how much time you truly have to set realistic goals, look to your calendar for organization. Create goals that you feel are within reach based on the amount of time you have.
Tracking what you eat and counting your workouts will keep you accountable for the months leading up to spring break. Fitness apps like MyFitnessPal track your workouts and meals for free. If an app won’t keep you accountable, grab a friend and hit the gym together. Most importantly, find something that you like to do whether it is running, cycling, or weight lifting to make working out enjoyable and fun.
Many people think that eating less will make you lose weight, but the reality is quite complicated. In order to work properly, our metabolism relies heavily on our energy consumption. Regular consumption of nutritious foods will allow your metabolism to work faster than it would if you didn’t eat often enough. Try to avoid waiting longer than four hours between eating. A large part of personal training is being able to gain awareness of the food you are eating, and tuning in to your own hunger and appetite. Consuming meals that are nutritious and balanced will help create a feeling of being satisfied earlier and have greater satiety or hunger cues so, in turn, you will be eating less food and not feel as hungry.
Hydration and water retention
Water has the capability to regulate your appetite, aid in digestion, flush out toxins and increase energy levels. Some people may notice that even after dieting and working out they still don’t see the results they want. Water is essential to a healthy diet, but water retention can also be a factor in your journey. Water retention can occur when you consume a heavy amount of sodium, or when you are consuming high amounts of refined carbohydrates, so it is important to stay adequately hydrated.
The question remains: can you keep boozing and still continue losing? Alcohol is processed in the body differently than carbs and proteins and, because it is so dense, it tends to slow down the process of lipid oxidation which is the system of burning fat in your body. It lacks nutrient density and has seven calories per gram. When paired with sugary mixers, it can cause you to pack on the calories. If you do drink, choose calorie-free mixers like sparkling water or vitamin water.
When you are not well rested, your body creates false hunger cues that signal that it is time to eat, even if your body doesn’t need food. Without getting the proper amount of sleep, you are more likely to have an increased appetite, be energy deficit, and experience weight gain. Sleep is the main factor in how the body restores itself and regulates its processes.
Work through each of these steps, develop your own fitness routine, and you should see results before spring has sprung. If you need assistance, contact a FAST trainer for more personalized tips and all of your personal training needs!