From national television to individual success stories, weight loss is a billion dollar industry. Many people are sick of not feeling their best or walking around dissatisfied with the way they look. Many models and actors seem to be getting thinner while the average American gets bigger.
If you struggle to find the right diet and exercise plan, you’re not alone. Many people get caught in fad diets. They cut out entire food groups or go to other extremes to lose weight. At first, this might even work. Because these diets are unsustainable, users will eventually gain the weight back. Some even gain back more.
If you watch shows like the Biggest Loser, it might seem like they’ve found the answer. Like “fat camps” and other private getaways, the problem is sustainability. It’s easy to diet and exercise when someone else is controlling your meals. It’s also easy to put in the time to exercise and do all the other things you should be doing when your entire focus is on losing weight. Contestants on TV shows or those going to weight loss retreats can forget about all the things that often get in the way. This is why it’s so common for people to gain the weight back later on. They go back to work, family life, and other obligations and find out just why it was so hard to stay healthy in the first place.
If you want long-term weight loss, it’s not as simple as just snapping your fingers. Some diet supplements and even prescriptions can give you a boost and help you overcome common barriers. A large part of your success will always come down to healthy and sustainable choices. The industry continues to make billions selling diet supplements, pre-made food, and more.
It might come as a surprise to some. Healthy diet and exercise plans aren’t the only factors that determine weight. For some people, the body can actually fight back against all your hard work. If you exercise too much, you could end up feeling tired all the time. Some people have thyroid and other conditions that can make it harder to lose weight. If you have a medical condition, your doctor can help you find different solutions.
Even for a healthy person, the body isn’t always as cooperative as we’d like. It’s all about resting metabolism. This is how many calories the body burns when resting. The metabolism is higher for obese people than those who are fitter ironically. Specifically, when the vital organs are larger, your body burns more calories. These types of factors have been documented in the past. They were also documented during the TV series the Biggest Loser. Contestants rapidly lost weight. At the beginning of the show, the contestants had a normal resting metabolism for their weight.
For many reasons, their metabolisms were slower than someone else of their size by the end of the show. In other words, their resting metabolism was too low to sustain their new weight. Researchers have tracked many of these contestants as they’ve regained some or all of the weight. According to experts, their metabolism didn’t rise back to normal levels as they gained weight. The body doesn’t always act this severely. Otherwise, nobody would be able to lose weight and keep it off. By studying contestants of the Biggest Loser, organizer Dr. Hall followed contestants for six years. Hall isn’t the only researcher to complete a study like this.
Dr. Albert Skunkard of the University of Pennsylvania conducted a similar study in 1986. At the time, Skunkard found a relationship between the BMI of biological parents and children they adopted out. This established a connection between genetics and obesity. This is not to say you’re doomed to be overweight if your mother was. Some people have to work harder to get the same results. Genetics aren’t the only thing that can hold you back.
Many associate eating disorder with thin people. They think of anorexic patients with their bones sticking out and severe health issues. They don’t see the other side of eating disorders. Anorexic patients can quickly gain weight with even the slightest caloric intake. Even if they throw up immediately after, bulimic patients still absorb enough calories to contribute to extra weight. Again, when they stop, the extra calories could lead to significant weight gain. These types of eating disorders are extremely detrimental to the patient’s health.
There’s another side to eating disorders. Obesity is high among patients who suffer from compulsive eating/binge eating disorder. People with this disorder might use food as a source of comfort in times of stress. They don’t always eat a lot. The condition is characterized by episodes of extreme overeating. People with this condition will continue to eat even if full. They often feel shame about their condition and realize the behavior is abnormal. Many even feel disgust or shame. Complications associated with binge eating disorders include heart disease, diabetes, and more. Working with a trusted therapist is key to addressing this type of condition.
If you want to lose weight, slow and steady wins the race. It’s often not extreme changes that lead to lasting weight loss. It’s small changes like cutting out fried foods instead of trying to get rid of all sugar (which is in just about everything). For the morbidly obese, something this simple could lead to significant results. This is just one of the changes you can make to improve your outcomes of weight loss.
Consistency is key. If you’re going to make changes, make sure you stick to them. This allows you to steadily lose weight and improve your outcomes. When you lose weight, greater confidence is just one of the possible benefits. If you’ve tried and failed to lose weight or you just want to get it right, you might need professional assistance. Professionals can offer guidance and insight as well as diet aids that will help you speed your weight loss and keep it off later on especially during the holidays.
As we mentioned last month, there are a few key steps that you must be ready to follow in order to be successful with your weight loss and keep the weight off for good!
Our world is fast-paced and full of quick fixes and instant gratification. Nowhere is this clearer than in weight loss. You can find plenty of fad diets promising weight loss now. The problem is it’s not always easy or healthy to stick to them. Faster weight loss is exciting, but it isn’t the right way to go. If you’re in a rush now, you’re more likely to gain it back later.
Research says proper diet and exercise should lead to just 2 pounds of weight loss each week. For women, results can vary due to hormones and other things that aren’t entirely within your control. If you’re in too much of a hurry, it’s easy to fall for false promises. The side effects of supplements designed for quick fixes only add to the reasons to take your time.
Rapid weight loss isn’t always bad. In fact, it’s sometimes medically necessary. Your doctor can discuss your options and find the right fit. For the average dieter, little things can add up quickly when you’re patient. Dieters learn more about healthy habits and build the foundation for weight maintenance. Dieters who are serious about more gradual weight loss for long-term results do a few things.
Take time to figure out the whys. You might not make changes immediately. Instead, start small. For example, cut out fried foods or try to eat at home more often. You might even take the stairs at work. Small changes like these are gradual. Some require minimal effort from you. They can lead to significant weight changes over time.
Practice planning your meals a little at a time. It’s overwhelming to make a lot of diet changes at once. Don’t make it all or nothing. Instead, do a practice run. If you fail, you can analyze what you’ve already done and start over. You’re already in a more temporary mindset. So failure is expected. Don’t let this discourage you from getting back on the horse.
Create smaller goals. It’s easy to get discouraged or get into a quick fix mindset when you only set large goals. Instead, break it down into smaller 2-5 pound goals. This encourages you to keep going as you’re meeting your goals in days or weeks instead of waiting months.
Work with a doctor. Even if you’re losing weight gradually, it affects your health. Obese patients ironically suffer heart and other problems when losing weight too quickly. The diet plan you choose also affects this. Some diets create a higher risk than others. Medical professionals can help you find the right fit and monitor your progress.
Embracing gradual weight loss can help you get the results you want. This leads to improvements in the quality of weight loss and maintenance later on. You can measure every day. When you’re focusing on gradual weight loss, it’s better to weigh once a week and focus on things like measurements and how you feel. Keep an eye on the bigger picture and celebrate the small victories. Water weight can be easily gained and lost.
Getting caught up in fad diets and quick fixes are easy. Don’t jump into anything immediately. Be a detective and put in a little extra work. Facebook and other sites will give you article after article that seems legitimate. They promote dieters who lost 100 Lbs or more in a year with the keto diet. Maybe they transformed their body in just 90 days. Finding authoritative articles isn’t the problem. Getting the whole picture is a bit more complicated. Yes, many low-carb diets help dieters lose weight fast. The right mix could even be a great solution for the right dieter.
People are prone to excesses wherever you go. They eat too much or don’t get enough fiber and other nutrients. Medical professionals have plenty to say about the keto diet which is meant for extreme medical situations. The long-term ramifications are dangerous, especially if patients aren’t under medical supervision. A healthy and effective weight loss plan combines healthy eating and regular exercise. Most importantly, each patient should choose a diet that’s right for them. This is based on many factors including:
An online search can support any opinion if you’re looking in the right places. Before you start a new diet, look at a range of resources. Fashion magazines can give you some insight, but they should never make your decision for you. Look at reputable medical journals and other resources. Stay away from resources that promise “holistic” or “natural” solutions. Even when they offer legitimate resources, it can be outweighed by the misinformation. Medical journals, nutritionists, and other resources can help you overcome these challenges. Finding them requires detective work.
If you have any health concerns like diabetes, heart disease, or gallbladder issues, always involve your doctor. Doctors can help you weed out potentially dangerous diet plans. They can also give you insight into which diets might be more effective given your personal medical history. Be honest with your doctor about any plans you’ve tried, even if it was just for a week. Sometimes, the most important information is also the most embarrassing. Doctors are there to help you. To do so, they need to know everything.
No matter what diet you choose, stay flexible. Find a diet that can work with your lifestyle and be prepared for some bumps along the way. This helps many dieters ensure their success.
Everybody has heard about the wide differences in how people gain and lose weight. Some people seem to eat whatever they want and remain rail thin. Others watch everything they eat and exercise regularly but can’t keep the weight off. This leaves many people asking if obesity is genetic. Why do some people struggle so much while others easily keep weight off? Why do some people stick to certain diets while others go back and forth between diets and weight gain?
The simple answer is diet and exercise. How many calories do you consume? It’s easy to underestimate how much you’re eating or overestimate your exercise levels. Your success is affected by your genes, environment, and many other factors. Some calories are easier to process and burn off than others. This is why low-carb diets have become so popular. It’s not just about how much you eat, but also where you get it from.
This sounds good in theory, but people don’t get the same results even when following the same diet. Researchers and specialists have isolated 400 genes they say contribute to obesity. Genes affect how many calories you burn while resting, appetite, satiety, and more. They also make some prone to addictive tendencies that drive them to eat when stressed or otherwise for reasons other than hunger.
How much are genes contributing to your weight problems? If you’ve been overweight or obese most of your life and other relatives are significantly overweight, it could be genetic. When both parents are obese, your risk of being obese is as high as 80%. If you stick to a reasonable diet and exercise plan and can’t lose weight for several months, it could be genetic. Even if it’s a lifelong struggle, always talk to your doctor. Some weight issues are connected to medical conditions like thyroid disorders.
Genes are a factor for many other dieters as well. If you have to put a lot of effort into weight loss or maintenance, genes could be a smaller factor. Many people have genes that make it easier to gain weight, but they can overcome it. What you might not realize is genes aren’t the only things working against you.
Environmental influences also play a key role in the rising rates of obesity. They start before you’re even born. Researchers refer to these as “fetal programming.” If your mother smoked during pregnancy or had diabetes, you’re more likely to be obese. Researchers believe these conditions affect the baby’s metabolism in ways that manifest later in life.
Post-birth, research shows babies who are breastfed for three months or more are less prone to obesity later on. As you age, your diet choices are shaped by your exposure. Many kids are given sugary drinks, fast food, and other processed foods as major diet staples. Today’s market is built around people who eat more and exercise less. To lose weight and maintain a healthy weight, dieters have to consider a combination of different factors. Doctors, nutritionists, and other experts have the tools to help people who are struggling reach this point.
Stress is the norm in today’s fast-paced market. We always have something to do and more waiting behind it. Relationships, the workplace, and finances are a few of the common contributors. This leaves little time for healthy diet choices and regular exercise. It’s not just a lack of time or energy after everything’s done. Stress creates chemical responses that make it harder to lose weight. Understanding how these things happen gives you the knowledge to overcome them.
The behavioral changes are easy to spot. You don’t want to go to the gym when you’ve been beating yourself up all day. You don’t want to stay up that much later to make a healthy dinner. In the morning, you’re probably in a rush to get to work, school, and other activities. The hormonal responses stress triggers aren’t always as easy to pin down.
Stress triggers the body’s adrenal responses leading to the fight or flight response. Glycogen is activated in the liver and muscle tissue. It gives the body a quick energy source for quick reactions to perceived dangers. Cavemen used this to respond to physical threats like a predator. The modern man is wired to use the same processes. The problem is this response is the same whether you’re running from a tiger or getting ready for a big date. Without the proper energy usage, this leads to loss of muscle mass and increased fat storage.
Stress also triggers the release of cortisol. Elevated levels of cortisol chip away at muscle mass and slow the metabolism. As you might’ve seen on weight loss commercials, cortisol also increases fat storage in the abdomen. It’s supposed to be for later energy usage, but it builds up with a sedentary lifestyle. The National Endocrine and Metabolic Diseases Information Service reported connections to high blood glucose, high blood pressure, and fatigue.
How else does stress impede your weight loss? In March 2006, the “British Medical Journal” reported workers with chronic stress double their risk of metabolic syndrome. When unchecked, metabolic syndrome increases the risk of stroke, type 2 diabetes, and heart disease.
Stress also affects your habits leading to weight gain or trouble with weight maintenance. Many people respond to stress with food cravings and stress eating. They aren’t hungrier, but they eat more during each meal and throughout the day. This includes unplanned snacking due to higher levels of cortisol and adrenaline.
How do you prevent weight gain associated with stress? If your weight problems are related to stress, how do you reverse the effects and get control over your weight? Many times, it starts with sitting down and evaluating your current lifestyle. Can you change your work and other obligations? When can you set aside time for meal preparation, exercise, and more of the things you need? Some people set aside time to talk to a therapist about stress management. No matter how much extra weight you have or how long it’s been a problem, identify your triggers and map out ways to adjust to them. Change the way you react. Then make a plan and stick with it.
Virtually every online feature you see in magazines talks about spot reduction. Losing weight is great. The idea isn’t to see the numbers on the scale go down so much as it is about getting the right look and shape. Whether you’re losing 10 pounds or 50, you know the weight doesn’t always come off the way you expect it to. This is why so many liposuction substitutes have become so popular. People want to see the rewards for all the work they put in. Of course, there are two sides to this going in: diet and exercise.
Finding the right diet for you is challenging. Maybe you’re one of the lucky few who just knows what works. People struggle every day to find a diet plan that helps them lose weight and keep it off. They also struggle to find a plan they’ll stick to in the years to come. One of the biggest issue for dieters is yo-yo dieting. They lose weight and then go back to the mistakes they made before gaining it all back. A healthy diet helps you cut calories and burn fat.
Then it’s time to look at exercises. There’s no diet or exercise routine that burns fat in select areas. The right workout tones different parts of the body. Cardio burns more fat helping you get rid of pounds and inches. The right strength training routines provide gradual spot-reducing effects.
Squats work everything from the core all the way down through the legs for a complete exercise. If you want to focus on great abs, there are many ways to tone them down without ever doing a single crunch. It’s hard to see your body the way it is early on. As you lose weight, you’ll get a better idea of what areas need help and attention. Depending on how much you have to lose, you’ll see the natural shape of your body. Then you’ll know which areas you want to target.
No matter what your goals are, let professionals help. Dieticians and other experts help dieters find the right meal plan to work with their bodies. If you need help figuring out the right exercise routine, personal trainers have the experience to tailor a plan to your body. If you do all the right things and need a little extra help, plastic surgeons offer options. With many innovations and updates to the procedure, doctors remove fat more safely. Then they counsel patients for long-term success and localized results. Then it’s up to individuals to maintain the results.
One of the biggest problems with weight loss is more obvious than you might think. It’s a lack of planning. People eat on the go. They have busy schedules. So they use this as an excuse to eat unhealthy foods that prevent them from losing weight and getting the results they want. Of course, people are always looking for new ways to do things. Just run a simple online search to find the latest diet trends. Meal prepping is rising in popularity. It doesn’t necessarily limit you to certain meals or types of food.
Meal prep also doesn’t require you to be an expert chef. In fact, many of the things people cook are easy. Dieters take time once a week to prepare for the week. This could mean baking things like chicken wings or sweet potato fries. You might prepare different meals designed to cover a couple days. This way, you maintain variety. No matter how you meal prep, it requires planning and thinking ahead.
The good news is healthy meal delivery simplifies the process. Chefs prepare meals for you. They do all the shopping and planning. Then meals are delivered on your schedule. Healthy meal plans have a few distinct benefits for dieters.
Conserve Willpower: One of the biggest challenges in dieting is willpower. You need to want to eat healthily. When you’re always on the go, it’s easy to lose that willpower and make bad decisions about your diet. Meal planning takes the stress out of the process. No matter how hectic your schedule, your meals are already prepared.
Make Better Food Choices: One of the key benefits of meal planning is you’ll make better food choices. You’re not choosing your meals based solely on convenience. Whether you’re at home or busy at the office, your meals are designed around healthy foods. When people meal plan at home, it’s critical to do your research and find balance.
Get Rid of Mindless Eating: It’s easy to eat more than you think you’re taking in. When you’re watching TV, working on a big project, and taking on other tasks, you might eat whatever is nearest. Dieters don’t always pay attention to their body’s signals telling them they’re full. Meal plans allow you to pre-portion your meals and stop yourself from taking in more calories than you plan to.
You Don’t Have to Be an Expert: You don’t have to be an expert to use meal planning. With healthy meal delivery, you don’t have to know how to cook at all. Customers who use healthy meal plans enjoy gourmet meals without all the hassle. The variety and taste you get could surprise you.
Know What’s in Your Food: Many takeout and other meals are complicated. You might like things like a cauliflower crust pizza. It’s hard to know what’s in your food. Healthy meal plans use simple recipes with visible foods. You see what you’re getting without all the unnecessary fillers and other mystery additives.
The conversation around diet supplements often centers around the magic bullet. People want the magical diet pill that melts away fat, kills your appetite and helps you lose weight effortlessly. Dieters fall for diet pill scams for the same reasons they jump into fad diets. They want quick results without too much work. We’re taught to think there’s an easy way out. Diet supplements use a combination of weight loss ingredients. Some are effective while others do nothing. Some have serious side effects, especially for those with heart disease or other health issues.
When you’re making the right lifestyle choices, diet supplements might speed up the process. Green tea has a mild fat burning effect. It increases the metabolism. The caffeine also boosts energy levels for a greater feeling of wellbeing. Some fiber supplements also reduce the appetite. They make dieters feel fuller longer reducing the calories they take in each day. Of course, dieters should always look for diet pills with the amounts used in clinical studies. This should also be balanced out with a healthy diet and exercise plan.
What about your workouts? Some diet supplements are nothing more than caffeine pills. Even in these cases, they give dieters more energy for their workouts. If you don’t feel tired all the time, you’re more likely to make it to the gym and keep going. This burns more calories. Some diet supplements encourage better lifestyle habits in a variety of ways.
The right kind of diet supplements compliments what you’re already doing. It fills in the gaps to address small things that could be holding you back. Diet supplements don’t replace a healthy diet and exercise plan. In some cases, dieters see minimal differences. They lose weight with or without diet supplements.
Are diet supplements worth your money? It depends on the supplement and dieter. Some are more effective than others. Some dieters need an extra kick to lose weight while others are better off doing it alone. Part of the trick is knowing yourself. Do you have other opportunities, like getting more sleep? This means also being aware of any medical conflicts.
How do you find the right diet supplements? Check out online reviews and compare your options. Look at sites other than the retailer’s website. This way, you get a more objective perspective. Research the ingredients and see what the studies say. Look beyond the broad picture marketers paint. See what doses researchers used in successful studies. Ask how much study subjects lost and if they kept it off.
Do you need dietary supplements to lose weight? That’s up to you. If you feel you need an extra energy boost to get through your workday, some diet supplements could be the perfect fix. They give you more energy to get to the gym and other activities. People with more energy might also take the time to make healthier diet choices. Many people lose weight without anything beyond the right diet and exercise plan every day.
Not getting enough sleep can negatively affect your weight for many reasons. The first reason is that your levels of stress hormone cortisol increase as your level of sleep deprivation increases. This hormone increases your appetite, and when you are tired, you are more likely to choose foods that are fast and easy. Salads are not likely your first choice when you’re hungry and tired. Instead, you choose foods that are not good for you. When we are stressed, our body wants to produce serotonin to relax us, and the easiest way to create it is by eating foods that cause a neurochemical reaction, foods that make us feel good instantly. These foods are often high-fat and high-carb.
Cortisol isn’t the only hormone that gets affected by lack of sleep, Ghrelin and leptin are also affected, and these have a significant impact on your appetite. Ghrelin tells you when you are hungry and decreases leptin which tells you that you are full or satisfied. A study in The American Journal of Clinical Nutrition found that sleep-deprived participants consumed an average of 300 more calories per day than those who did get enough sleep.
Not getting enough sleep also hurts your body’s ability to process sweet food. When you are tired due to lack of sleep, the mitochondria in your cells start to shut down. Mitochondria are responsible for digesting fuel, so when they aren’t working like they should excess sugar stays in your blood leading to high blood sugar. According to the Annals of Internal Medicine not getting enough sleep can hinder fat cells ability to deal with insulin by 30%.
Another reason you may gain weight when you’re sleep deprived is that your body goes into survival mode. Sleep deprivation can trick your body into thinking that you are in danger. Because your body wants to maintain its resources your metabolism slows. Many experts suggest that getting enough sleep is one of the most important things you can do when you want to lose weight and maintain it.
As you can see, getting enough sleep is crucial for weight loss, and luckily there are ways to ensure that sleep does not interfere with your weight. The first most straightforward step is to set a bedtime and stick to it. Determine what time you need to wake up and count seven and a half hours before that time. This is a reasonable bedtime because it ensures that you are giving yourself enough time to sleep. When you stick to the schedule, your body will start to wake itself up when you need to get up. Going to bed and waking up at the same time every day trains your body’s internal clock. It may be hard at first to fall asleep at your new bed-time, but eventually, you will start to get tired around that time every night
If you are still having issues getting enough sleep, don’t be afraid to talk to a doctor. Our doctor here at VIP Medical Weight Loss can address any problems you have with sleep and may prescribe medication. Sometimes all you need is the help to get into a routine and then you can stop taking the medication. Sleep is imperative for our physical and psychological health, and if you are trying to lose weight and maintain it, you will need a good sleeping schedule.
Fad diets are trendy. Open any magazine, surf the web, or turn the TV on and you will see an advertisement for some diet that promises to help you lose weight fast. When you have been trying to lose weight, these advertisements can be tempting. However, these fad diets are not worth it. The following are some excellent reasons to avoid them:
Temporary weight loss- Most fad diets attract people because they promise quick weight loss, and even though this is what you want, it is why you should stay away from them. The reason you will lose pounds quickly on a fad diet is that you are eating a very restricted diet. Most of the weight you lose is just water weight, and once you stop the special diet and get back to your normal lifestyle, you will gain the weight back, most likely with some additional pounds. It is well known amongst experts in the health field that the only way to lose weight and effectively keep it off is to adopt a healthier lifestyle including overall diet and regular exercise.
If you want to lose weight and keep it off avoid diets that guarantee promises that seem too good to be true. You need to change your lifestyle, and fad diets don’t address why you gained weight in the first place. Perhaps one of the most significant drawbacks of fad diets is that you are almost guaranteed to gain any weight loss right back when you discontinue the diet. Many people need help from professionals to make the necessary changes in their lives. We can help you address your problems with losing weight and help you come up with a weight loss plan that is made just for you.
Losing weight can be a significant time commitment, especially if you have a hectic work schedule.
When you ask yourself these questions, you might think that weight loss isn’t something that you have the time to dedicate to right now. If you have a job that keeps you sedentary for most of the day, or a schedule that leads to fast food often you are probably even more discouraged but don’t give up yet. It doesn’t take more time out of the day to eat less and move a little more, which are the two basic foundations of weight loss. You need to reevaluate your time and develop strategies to help make losing weight easier, no matter what your schedule entails.
First off you need to change your way of thinking. Even a small step towards a healthier lifestyle counts, stop thinking that it has to be all or nothing. Instead of looking at the entire day as a failure, consider every decision you make as a chance to be healthier. If you cannot make it to the gym for the day, don’t give in entirely and eat whatever you want. In fact, think the opposite and strive to meet your calorie intake goal instead. Many people with busy work schedules tend to eat out often, and cooking your own food for every meal seems impossible. You don’t have to cook all of the food you eat. While home-cooked meals are often healthier and can be altered to fit your diet, it is not necessary to prepare your food all of the time. You simply need to eat less. For a lot of people eating the appropriate portion size, skipping dessert, and not going back for seconds is enough to start losing weight.
When you are super busy, it can be tempting to skip meals. This may seem like a super easy way to cut calories but is actually harmful to weight loss. The reason for this is because going longer between meals can slow your metabolism which affects your hormones and insulin levels. When you skip meals, you are also more likely to make unhealthy food choices when you do sit down to eat. You want to maintain a consistent eating schedule, whether that includes three meals a day, or six mini meals, keep it consistent.
Try to get in as much movement throughout the day as possible. Your hectic schedule may prevent you from getting to the gym on a regular schedule, and that is fine. Just make an effort to exercise whenever you get the chance. If you have 10 minutes in the morning, 15 at lunch and 20 before bed take advantage of that time. Every little bit counts. Your work schedule doesn’t have to interfere with your weight loss efforts. It just takes some extra thinking about how to make healthier choices throughout the day.
No magic formula is right for everyone when it comes to weight loss. In fact, our reasons for exercising aren’t even the same as everyone else. Some people workout to lose weight, some to reap the mental health benefits, and some to gain muscle. Determining how often you should exercise depends on what your goals are and how active you already are. If you are currently living a sedentary lifestyle working out one day a week will likely lead to some results, and likewise, if you now are active three days a week and cut down to only one day, you won’t see any positive results. If you want to get in shape, lose weight, and maintain it, it is generally recommended to workout four to five days a week.
Weight loss happens when you burn more calories than you consume, and the best way to achieve your weight loss goals is to combine diet and exercise. However, not all exercise is created equal. Some types burn fat, and some build muscle. Contrary to what many people think, you don’t have to exhaust yourself for hours a day to get results. When you first start your weight loss journey, just 150 minutes of moderate intensity exercise a week is enough to see results. If you start exercising too vigorously, you are likely to get burnt out quickly or injure yourself. It is imperative to start slow and build up to where you want to be.
It’s not all about how many calories you burn while you are working out, the key to shedding fat is to raise your metabolism. When you change your diet, cut calories, and add exercise, your body gradually increases its metabolic efficiency. When your metabolism improves, it makes losing weight easier. Weight loss occurs while your metabolism is adjusting, which is why to maintain a steady weight loss you will need to change up your exercise regimen.
When it comes to exercise and weight loss, the two most common factors that result in loss of progress are boredom and injury. For this reason, it is important to change things up now and then, not only to prevent boredom but also to keep your metabolism active. You also want to ensure that you are exercising safely. Don’t attempt to use any workout equipment until you are familiar with how it works.
When you decide to start your weight loss journey you want to set an exercising schedule. Our professional staff can help you determine how often you should be working out throughout the week. Your work schedule, family commitments, and other lifestyle factors will determine your availability to make it to the gym. Our staff can work with any schedule to help you lose weight. Even if you can’t physically get to the gym as often as recommended, there are workouts you can do at home that will help you reach your weight loss goals. Don’t get discouraged if you think you don’t have the time to commit to working out. We will help you find ways to squeeze in exercise throughout the day.
Check back next month to find out how to continue your weight loss through the summer.