Nowadays, it seems that no matter where you go you see advertisements for the latest weight loss trend, most of which promise results in as little as seven days. I hate to break it to you, but the majority of these “too good to be true” products are exactly that, too good to be true. If you’re looking to lose weight in a healthy manner AND keep it off long term, I would recommend starting with these three weight loss tips.
1. Counting Your Macronutrients (aka macros)
Logging your food is hands down the most important component of weight loss. I know it can be annoying and sometimes inconvenient to track every little thing, but that creamer you add to your daily coffee and that cheese you add to your eggs can really add up and make a huge difference between seeing results and hitting a plateau.
The beauty of counting your macros is that you can indulge in the occasional treat (did someone say ice cream?) and still fit it into your daily food intake. Don’t misinterpret this for me giving you permission to work ice cream and donuts into your daily meal plan though! Yes, I am a firm believer in everything in moderation, and will probably preach it until the day I die, but by tracking your macros you can actually account for that piece of chocolate cake you had at your nephew’s birthday party without hindering your progress.
When tracking your macros, it’s important to make sure your daily caloric allowance is at a safe deficit. If you’re brand new to macro counting, the My Fitness Pal App is a great place to start. And if you didn’t already know, the days of low calorie meal plans are long gone gone – you actually need to eat in order to lose weight (crazy, I know!).
2. Strength Training
Not everyone loves the weight room – it can be intimidating and overwhelming, but the return on investment – denser bones, stronger ligaments and tendons, better posture, and most importantly in terms of weight loss, more muscle to burn calories – is incredible.
Strength training is by far the best form of exercise you can do, no matter your age or whether you are trying to lose weight, because your strength has a direct effect on how you interact with your environment. The stronger you are, the easier your daily tasks become. Muscle is what keeps us moving! A rule of thumb: complete compound exercises (squats, shoulder presses, deadlifts) two to three days a week.
Some call it the devil.
Others call it their favorite workout.
I call it a necessary evil.
If you were to ask ten people what the best way to lose weight is, at least half of them would respond with cardio. I’m going to tell you this once – IT’S NOT. Yes, it’s important to incorporate into any well rounded workout program, but it’s not at the top of the exercise list for losing weight.
When clients ask me how much cardio they should do on a weekly basis, I suggest two to three sessions per week of either low-intensity, steady-state cardio or high-intensity interval training (HIIT). If you’re new to exercising or in the early stages of losing weight, low-intensity cardio is a great option, including walking or biking. For those looking for an intense, shorter burst of cardio, HIIT workouts will be your soulmate cardio workouts. I often incorporate HIIT training into a workout program in the form of “smart cardio” – an intense cardio workout that varies in length from 5-10 minutes – at the end of a client’s workout, 2-3 times per week.
Something to always remember – the best place to start when trying to lose weight is tracking your daily food intake. Good health comes at a cost: time, energy, money, sacrifice and hard work. Just keep in mind that the cost is even greater if you don’t commit!
As always, if you’re ready to take that step toward living a healthier life, feel free to reach out to me – I’d love to chat!