Losing weight can be a difficult journey to overcome. That is why so many people start but never finish or even worse, lose a bunch of lbs then to gain them all back! The 3 tips in this blog will help provide you a stable foundation to base your weight loss journey! Remember, the goal is to change your lifestyle and your habits. There is no quick fix, easy route and overnight success. You have to make permanent and sustainable changes in order to see and keep your results! Lets get started...
Tip #1:
Track Your Calories!
In order to lose weight, you must be in a caloric deficit. In other words, you must burn more calories than you intake through food. You've probably heard your friends or co workers talking about "macros" or that their trainer makes them track their calories. Not only is it becoming a trend and talking point nowadays, but more importantly it is a highly effective way to lose weight or get in better shape. Why is that? Because when you know exactly how many calories you are intaking, you can easily adjust those numbers if you aren't seeing adequate results.
For weight loss, keep a watchful eye over your fat and carbs specifically because they will cause the most harm in terms of setting you back to your goals. Yes, healthy fats are good such as: Avocado, salmon, almonds & cashews. However, 1 gram of fat is equal to 9 calories. Whereas 1 gram or carbs or protein is only 4 calories per gram. So be mindful when tracking your fat calories! They add up very quickly, even if it is a "healthy fat", it's still more calories! They are more than double protein and carb calories! On average, try to stay around 40-50g of fat per day for females and 50-60g per day for males!
Carbs! Let's talk about this topic since it's everyone's favorite. Carbs are basically your body's fuel and your body will break them down into glucose (sugar) for basic body processes. The good news is, your body doesn't need a ton of carbs because it is an efficient machine. The problem is, people abuse and overeat these foods and then these sugars turn into body fat! And yes, all carbs turn into sugars. Prioritize these foods for healthy carbs: vegetables, sweet potato, black beans, brown rice, oats, quinoa & fruits. On average, women should intake 50 to 100g of carbs per day. For men, try to stay around 100-150g per day.
Lastly, protein is super important for not only building lean, toned muscle but also fat loss! Protein helps build your muscle which helps burn more calories. And no muscle won't make you bulky ladies, it will make you toned and lean like what you're wanting to be. Protein also helps keep the body full because it takes a longer time to digest. Therefore, reducing cravings and binge-eating. For men you need at least 1g per your desired body weight, so if you weight 220 lbs and want to weight 180, then you need 180g of protein per day. For women, you don't need quite as much so shoot for .75g per desired body weight. So if you want to weight 130 lbs, shoot for 97.5g of protein per day. Prioritize your lean proteins such as white fish, chicken breast, lean ground turkey, egg whites, etc.
Tip #2:
Become more active! The problem with Americans is that more than 60% are sedentary and I actually believe that number is way higher! Why were you in better shape in high school or college? Because you were constantly doing things, exercising more and taking care of your health. Start by trying to get at 10,000 steps per day. You can use the treadmill or if you live in Florida like be take a scenic walk. If you have kids, involve them in the process, it will help you anyways because it lowers their energy too! If you're more advanced, try HIIT training. 20 minutes of running, stairstepping or other cardio machine. Start with 45 seconds moderate pace then 15 seconds as fast as you can go! This method has been proven to burn body fat in less time. However, it is more intense than slower-pace, longer duration cardio!
Tip #3:
Hire a personal trainer or coach! There is no faster way to results than with a professional's guidance. Just make sure to do your research because there's a lot of bad trainers out there nowadays. Don't focus on their "certifications", those don't mean anything. Observe their behavior and personality, would they be a good fit for you? Do they have client reviews or transformations? Is the trainer actually in shape?
There is no shame in asking for help! Every celebrity, athlete and successful person has had a coach or multiple coaches to help them get there! If you feel you need guidance and want to gain faster and more efficient results, please feel free to contact us on our website or social media. We are looking for hard working clients, who are tired of their current situation and want to better themselves and transform their lives!
