Have you been trying to shift some pounds but have found that the scales won’t budge? This is so common, you really aren’t on your own if this is happening to you. Luckily, this post will take it back to basics to give you 3 rules to follow which will help you in your weight loss journey.
1. Counting Calorie Intake
I know it’s a chore but this really will pay dividends when it comes to losing weight. How are you meant to be in a calorie deficit if you don’t know how many calories you are eating and drinking? To do this, i would recommend using an app such as My Fitness Pal, all you do is scan your food and the calorie and macro information is logged on your screen.
Why is Calorie Counting important?
- You know how many calories you are taking in
- You can track your macros (protein, fats and carbohydrates)
- You can put yourself in a calorie deficit
Unfortunately, you won’t lose any weight at all unless you are burning more than you are putting in. So track what you eat and aim to be in about a 10% deficit, watch those pounds fall off!
2. Weight Training
You might think that putting in the miles on the treadmill is the only way to lose weight, however that is definitely not the case. Studies have shown that Weight Training will:
- Elevate your metabolism post workout
- Build muscle
- Burns calories
By elevating your metabolism your body will be burning more calories, which in turn will lead to weight loss if you follow rule #1. Weight Training will also help to build muscle, not only will this give you a great physique but it will also burn more calories. The more muscle you have the more calories your body will burn. Just like a cardio workout, weight training requires energy to be used so you will be burning calories.
Another benefit of weight training is that is utilises the muscles in your body which will help to prevent them from seizing up and getting tight. So next time you’re in the gym maybe give the treadmill a rest and pick up the weights instead.
3. Reduce stress and increase sleep
You might be wondering how your stress levels can affect weight loss, well the reason it can is that when you are stressed your body will release a hormone called Cortisol to deal with this stress. The side effects of high levels of Cortisol are an increased appetite and increased Insulin production. Couple an increased appetite and low blood sugar level and you have a recipe which will leave you reaching for fatty, sugary foods.
Why does sleeping more help with weight loss?
The reason for this is linked with your stress levels. If you are getting the recommended amount of sleep per night (7-9 hours) then it will help you to keep your stress levels low. Running off little sleep isn’t good for your body and it will react to this by producing cortisol to cope with the stress it is under.
Hopefully this pst can help you set and follow a weight loss plan that will work for you. Remember, every one is different so what works for one person won’t work for another. Find a way that you can follow easily without giving in and watch that weight fall of you.
“The road may be bumpy but stay committed to the process”