With the holidays solidly over now, and your likely resolution of “getting into shape” in full swing, there’s a good chance that you’re wondering what you can do to keep the pounds falling off and the fitness level increasing. Most people are extremely motivated on January 2nd, but by February 1st are frustrated due to a plateau, or even from just plain not knowing how to continue to get results.
Weight loss and fitness tend to go hand-in-hand, by which I mean, the more physically and mentally fit a person is, the more apt they are to continue to shed the pounds and build lean muscle mass. With that in mind, here are a few tips to keep you on the weight loss path and keep you from needing to make the same “lose weight and get in shape” resolution yet again next year.
1. Pre-plan your meals. If you map out your breakfast, lunch, dinner (and even snacks if you’re feeling adventurous), there’s a much better chance that you will not stray from your normal diet by making a snap decision regarding food. Even better, get your meal ingredients prepped ahead of time so that you literally leave yourself no choice but to eat what you’ve planned.
2. Don’t skip meals! I know it’s popular to think that if you deprive your body of calories, you will lose weight. But the fact is, if you starve your body of the amount of calories it needs—and in general, that’s 1200 calories minimum for a woman, 1800 minimum for a man—your body will rebel and store what you do eat as fat, slow your metabolism, and flat-out work against what you’re trying to do. You must EAT… just not in excess.
3. When you’re at a restaurant, ask your server to keep the bread, or chips and salsa, away from your table. It’s easy to fill up on these UNNECESSARY calories. Empower yourself by saying “no thank you” to them before they ever get to the table and, as a result, shed a ton of calories from your typical sit-down meal.
4. Take a brisk walk BEFORE big meals. Not only will you give yourself a little metabolism boost, but any healthy activity before a meal will likely inspire you to make a healthy choice for the meal you’re about to have.
5. Make sleep a priority! Sleep deprivation alters levels of hormones in the body that regulate hunger, causing an increase in appetite. So, whatever it is that you have to change to get at LEAST 6 hours of sleep, DO IT!
6. Do some strength training. Muscle burns AT LEAST FOUR TIMES as many calories as fat does, and I promise to all you ladies out there reading this, you WILL NOT GET BIG AND BULKY! Try to do this at least for 20 minutes a day, 3 times per week.
7. Sit up and stand straight. Keeping good posture strengthens your core, and even adds a mini calorie burn since you’re working slightly harder to maintain the position.
8. Meditate, or perhaps even do yoga. Either of these activities help to reduce chronic stress, and since chronic stress leads people to seek out comfort in “feel-good carbs”, and those feel good carbs in turn lead to excess pounds, it’s beneficial to find an activity that will reduce your stress.
9. Add fresh veggies and/or fruit to every main meal. If you increase your serving of these delicious little gems, you will feel fuller faster, and have a health kick to boot.
There are many other ways to keep you motivated and healthy throughout the year, so definitely look to Genetix Program for updates. W
Genetix Program’s team of doctors, certified coaches/trainers and nutritionists can help you make healthier lifestyle choices through daily phone coaching to achieve lasting weight loss. You can do it and we can help!