You’ve found the local gym and with the enthusiasm of a puppy exploring a new home, you’ve been attending regularly, certain that you are doing everything right but little’s changed. Sounds familiar? It’s an old tale, told too often unfortunately. People commit to changing their lifestyles and to losing weight and then end up giving up because the weight doesn’t shift.
Wouldn’t it be great if you could avoid all of that; if the only thing you had to think was “where is there a gym near me?” Yes, but it will never happen like that. Weight loss needs dedication and effort, and isn’t easy, but there are tips that you can follow to ensure that if you do make a commitment to lose weight they’ll give you a better chance of success. Read on to find out more.
Learn to love them – rather than to eat them. In other words learn how many are in each type of food you eat and what type of calories they are too – all sugar, fat, or healthy complex carbohydrates and protein. On top of this learn to know how many you actually need, rather than how many you think you need. If you think you need 2000 a day, when you need 1800 that’s 1400 a week too many and nearly another day’s food! Ask your GP for advice on how many calories you need for your lifestyle, but also do factor in that you will be attending the local gym.
It takes about 3500 calories deficit in your diet v exercise to lose 1lb in weight. So think, how do I burn more than I eat? Plus, realise that eating 500 less per day is easier than burning 500 more on a treadmill – and if you do not believe me then go get on a treadmill at the local gym…Weight loss begins in the kitchen!
If you already exercise at the local gym, or think that you have a healthy exercise or diet and still are not losing weight then you need to apply yourself better in those gym visits. Think, instead of plodding, do high intensity interval training exercise, changing from high energy to full speed, to moderate, to keep your body guessing. Rev up your daily routine too, walk that bit further, and faster, take the stairs not the lift etc. Little things add up.
Keep a food diary, and be honest about portion size and calories. Enjoy good food, but less of it, rather than the alternative of sugary low fat foods, or salads. These meals will feel like punishment anyway, and you won’t continue with the plan. So eat nice food just less of it.
You can, but do a little research beforehand – it is again calories. You think a Caesar salad is better, but the dressing makes it worse! Love food labels and ingredients and enjoy wholesome, healthy foods instead.
Without treats you’ll feel punished, but do not undo all that hard work in the local gym with an inappropriate calorie laden one. Think smart and healthy.
Use one, and use it well. It is not a social club, but a place to work hard. Remember your goals.
Be aware of all you eat and do. Think of it as a lifestyle change not a diet and you’ll more likely succeed. Measure with clothes/selfies not scales, enjoy your food and engage in your workouts.
Making the decision to lose weight is great, but getting results is better – so good luck.