The global fitness industry, which includes gyms, supplement companies, fitness products, etc., generates over 80 bill US dollars per year! The internet and outlet stores are full of weight loss books and products all over promising rapid fat loss in a short amount of time. There is no magic pill for weight loss. It requires a combination of healthy eating, exercise and long-term consistency. Here are some tips to kickstart your SUSTAINABLE weight loss journey:
Tip #1 – Save Your Money!
Don’t spend your hard-earned money on the latest weight loss gimmicks. Pills, fad diets, hypnosis, and extreme surgical procedures are not the answer! Remember, the fitness industry is a business and these products are created to make as much money as possible! Most of these gimmicks are short term fixes that have long lasting negative side effects (crashed metabolism, bad digestion, binge eating, etc.). Eating a natural balanced diet of fruits, vegetables, good fats and lean proteins will encourage weight loss faster than any miracle cure you can buy.
Tip #2 – Slow and Steady is Best
Slow and steady weight loss is better (and safer) than riding the dieting roller coaster. If you’re looking for long-lasting weight loss results, aim to lose an average of about 1-2 pounds each week. Just look at weight loss as a simple math equation:
3500 calories = 1 pound of fat
Calories Burned – Calories Eaten = 500 calorie deficit
1700 calories burned – 1200 calories eaten = 500 calorie deficit
500 x 7 days = 3500 calories or one pound of fat loss
You can always increase your calories burned by incorporating exercise into your daily routine!
You can also read about: The Dangers of Fad Dieting
Tip #3 – Drink More Water
You should aim to drink 1 gallon of water per day. Why? Water aids in weight loss in multiple ways including reducing water retention, suppressing appetite, eliminating waste and increasing your metabolism! To make sure you hit your gallon goal buy a 1-gallon jug and refill it every morning. That way you can track your progress throughout the day!
Tip #4 – Healthy Lifestyle Choices = Weight Loss
An excessive intake of processed foods and a sedentary lifestyle are main causes of an accumulation of body fat. If you want to lose weight and keep it off, you must make different lifestyle choices. The choices you make today will influence your health tomorrow and in the future. Try incorporating some of the following into your daily routine:
- – Aim for 20-30 minutes of moderate intensity physical activity per day (walking, biking, hiking, exercise class, etc.)
- – Limit your processed food by bringing a homemade lunch to work
- – Surround yourself with like minded people who are also trying to stay healthy
- – Eat breakfast daily
- – Try to reach 10,000 steps per day! You can do this by parking further away, using the stairs or walking a lap on your lunch break
Tip #5 – Weight Loss is More Than a Number
Don’t become a victim of the dreaded scale! Remember, the scale is only one method of tracking progress and it can be deceiving. As we build muscle our body composition changes (ratio of fat to muscle) and it may not reflect on the scale. The scale only measures total body weight and it does not factor in what percentage of that weight is muscle.
Tips to track progress:
- Pick a goal outfit (pair of jeans, shorts, etc.) and try on every couple weeks
- Purchase a handheld body fat tester on amazon or have someone at the gym take it for you
- Notice health changes including digestion, sleep patterns and energy levels
You can start incorporating these tips into your daily routine right away! We can also help you kick start your weight loss journey with our 30 Day Slimdown! The challenge comes with 4 weeks of meal plans (with substitutions) and 4 weeks of 20-minute workouts that you can do in a gym or at home. Grab a friend (or just yourself) and start today!