Being a strong believer in sound nutrition and always preaching that nutrition is not only how much you eat but when, what, and why? These three words determine if you lose or gain weight. Letâ€™s break them down really quick.
When, What, and Why? Eating at certain periods in the day is crucial for healthy nutrition and satisfying weight loss. For starters, the two most important meals of the day are breakfast and dinner. These two meals are the jump start and hibernating factors of your fat storing or burning metabolism. Eating a big breakfast will ensure you are burning calories all day while elevating your metabolism as much as possible without exercise. Dinner is the hibernating factor as it should be your last meal of the day and I might want to add that it should be your smallest one as well.
You have two choices on what your dinner will do for you. If you eat a low carb, low fat, and high protein meal equaling in fewer calories, your metabolism will most likely burn fat throughout the night while you are sleeping. If you eat a high carb and calorie dinner your metabolism will do itâ€™s best to try burning all those calories you just ate but most often they will go straight to your fat storages.
So are you having your body turning your food you ate during the day to fat while you sleep? I am pretty sure this is not what you want so force your body to burn fat all day and all night long.
Not Eating Enough
Not eating enough calories will decrease the amount of calories your body burns during the day by itself which also indicated having a sluggish metabolism. Personally, when someone tells me they want to lose weight while only eating 1200 calorie or less per day, it automatically has me saying in my head that it is a sure-fire way to ensure that they donâ€™t lose a pound and pack on more than when you started. Determining the right amount of calories to consume for weight loss is very important, and is the most effective method for losing weight for the long term.
Exercise Is Not Efficient
I donâ€™t like to step on anybodyâ€™s feet on this section but most people donâ€™t know how to exercise that will actually give them satisfying results. I love to see people walking around town with friends and family or doing lap swim at the city pool as they are having fun while exercising. On the other hand; if their goal is to lose weight as fast as possible, than just walking is not effective enough for their desired results.
Iâ€™m not saying you have to go through hell but a little intensity is the key for success. Besides encouraging you to increase the physical activity in your daily life, your workouts should consist of weight training and cardio together.
Depending if you are going to workout 3, 4, 5, etc. days in a week, remember that you only have to be in the gym no longer than hour when you increase your intensity. Some simple tips for increasing your intensity are super sets in the weight room to lift more in less time. Another tip is lifting the appropriate weight, so if your going to lift around 15-20 reps than your muscle should be burning between 15-20. Keep shorter rest periods as this will keep your heart rate up, and your fat burning accelerated.
There is so much more you can do to get the most out of your workouts, and if you want the best results I recommend the #1 natural bodybuilder Tom Venutoâ€™s book, â€œBurn the Fat, Feed the Muscle.â€
Diet Is Not Efficient
Even if you take the time by motivating yourself to increase your exercise intensity and frequency, you must consider cleaning up your diet as nutrition is 80% responsible for losing weight. Healthy eating consist of eating balanced meals, eating the right portions at the right times, and one of the most important, having the right foods at the right times.
Some simple tips you hear all the time are to consume more fruits and vegetables while making sure to eat a heart healthy breakfast to jump start your day. With that, I also recommend increasing daily protein in take as it speed up the metabolism 35% more than carbohydrates and fats, and is less likely to be stored as fat. Another tip that should be followed is to consume enough water during the day to keep your body hydrated and can also help decrease your hunger cravings.
A few tips I am going to leave you with are eating less-processed foods, stick with whole grain carbs, and purchase extra low fat ground beef/steak so the fat in take is not excessive. Your day should consist of more carbs in the morning and decreasing throughout the day till dinner that should be low carb and high protein.
Donâ€™t cut yourself short of your weight loss goals with poor eating.
â€œEating clean makes your body adjusts to being lean.â€
Too Much Stress
Having too much stress in your life can make weight loss seem impossible and itâ€™s not all your fault. When you are stress your body releases a hormone called cortisol. This stress hormone regulates blood sugar, energy production, inflammation, and healing. Too little of cortisol can leave you fatigue and basically feeling like crap. If thatâ€™s not bad enough, if you have to much cortisol your body mobilizes the energy into mostly fat making weight gain every easy. There are many types of form of stress but let me list out some ways to decrease this effect.
â€¢ Get enough sleep preferably 6-8 hours
â€¢ Eat a balanced diet
â€¢ Exercise regularly to relieve stress
â€¢ Take 30 minutes and do something relaxing
â€¢ Drink mostly water and decrease consumption of caffeinated beverages
We all have every busy lives and stress is one of the things that many people donâ€™t think of when they canâ€™t seem to lose any weight. Life is too short to be stressed out all the time, so give it your best shot and good luck.