Want to Lose 10-20 lbs? Do What I Did. [5 Simple Tips]
StartFragmentAlmost everyone I know wants to lose 10-20 lbs, or more. In fact, I lost 14 pounds this past Spring.
And yes you need to eat less, but it’s more complicated than that. As a personal trainer and Behavior Change Specialist I have a few simple tricks up my sleeve that help me and my clients get lean and tone.
1. One of my favorite habits to keep me on track is to enter my breakfast lunch and snacks in My Fitness Pal first thing in the morning or in the evening the night before.
The benefits are twofold: one it’s a form of meal prep. You know what you’re going to be eating all day. It’s better going into the day with a plan... no last minute (poor) decisions. Plus, if I have my food mapped out I feel guilty going off track, and it’s a reminder of what I need to do to reach my goals
Two, you know how many calories you can have for dinner and still lose weight. Talk about a motivator if you’re an evening gym goer. Seeing how many calories you have left for the day may encourage you to hit the gym so you can have more for dinner.
I know that has got me off the couch more than a few times.
2. Focus on a lower fat diet (not a no-fat diet) Yes I know there are a lot of low carb diets out there, but the truth is they really tend to be high fat diets in disguise. High-fat diets have been shown to increase hunger hormones and avoiding a high-fat diet is one of the keys to maintaining a healthy weight. Researchers have shown that either a diet rich in either "good" carbohydrates (like whole grains) or a diet high in protein suppresses ghrelin more effectively than a diet high in fat.
3. Eat when you’re hungry and only when you’re hungry might seem like “duh”. But there is a lot of debate on whether you should eat 6 mini meals (pretty much eating all day to keep metabolism up), intermittent fasting (eating all your calories in a short window and fasting the rest of the day), focusing on a big breakfast and a small dinner (so you go to bed with an empty stomach and your body is forced to use fat for fuel).
All of these options seem to go against your natural instinct to just eat when you're hungry. And in the long term eating when you're cued to (by actual hunger) seems to be key to successful weight loss. But don’t get too hungry (that’s another bonus tip lol) ...bring a snack.
4. I know you have heard this a thousand times by now but I’m pretty sure people either don’t believe me, think they can outsmart their bodies or if a little is good more is better….nope, wrong.
Less cardio, more weights.
Building muscle increasing metabolic rate. It improves overall body composition, which gives you that toned and defined look. Plus lifting weights boosts belly fat loss. Too much cardio impairs your ability to build muscle and you never burn as many calories as you think anyways.. So if weight loss is your goal maybe aim to burn about 200-250 with cardio activity and cut calories by the same to lose a pound a week.
5. Go to bed!! OK maybe I didn’t quite follow this rule, but it’s important. I totally feel a difference in my hunger levels when I haven’t slept enough, It’s like my body wants energy, and it’s like that doughnut will work. Ha! But really studies have shown that sleep deprivation was associated with an increase in ghrelin levels, appetite, and hunger.
Weight lost is not easy, but it's easier when you get some healthy habits established like the ones above. If you're serious about getting back on track - shoot me a message! Let's set up a call and talk about goals and action plans!!! EndFragment