We’ve seen the ads for weight loss supplements, cleanse diets, and new age looking exercise equipment that appears to get a better workout than the person who’s using it.
And when we can’t seem to lose weight by any other means, we might convince ourselves to try these weight loss gimmicks.
And obviously, they don’t work either.
The best way to lose weight doesn’t involve spending loads of money on exercise equipment or weight loss products…and it certainly doesn’t involve cutting out your favorite foods forever.
What it DOES involve are easy lifestyle changes and tips that are backed by science.
There’s an App for That…
There are apps for just about everything these days, but an app that tracks your exercise, sleep, and food intake can expedite weight loss and keep the pounds off for good.
Whether you go with the latest app or the old-fashioned pen & paper route, logging your food, sleep, and activities toward the end of each day will help you pinpoint where you’ve slacked off and how you can improve.
Recording all of this data can help you see when your weight loss strategies have failed and when they have succeeded.
Plus, who doesn’t love that extra motivation of seeing positive progress?
Protein + Fiber = Less Junk Food Cravings
One of the biggest contributors to weight gain is a diet that lacks protein and fiber.
According to numerous scientific studies, adding more fiber and protein to your diet will keep you feeling full and energized. This means you’ll have less cravings for junk foods (especially those high in sugar that cause a quick energy rush followed by a crash).
Gradually add more fiber into your diet to avoid stomach upset. Here are some great fiber and protein powerhouse-foods to start adding into your diet, pronto:
- Lentils and rice
- Oatmeal and hemp seeds
- Quinoa and vegetables
Ideally, you should consume about one gram of protein per kilogram of bodyweight each day and about 14 grams of fiber for every 1,000 calories.
Here’s Your Permission to Hit “Snooze”
You snooze you lose…weight, that is! Recent studies have shown that adults who sleep more than six hours a night are able to maintain a healthier BMI than those who sleep for less.
Quality sleep balances your blood sugar and hormones that regulate BMI, gives you the energy you need to live an active lifestyle, and helps you avoid turning to unhealthy solutions such as high-sugar energy drinks to stay alert.
Are you having trouble getting more than six hours of sleep each night? Here are a few tips that will help you unwind:
- Go to bed and wake up at the same times every day
- Dim the lights and avoid electronics an hour before bedtime
- Exercise each day (even if it’s just a brisk walk in the park or gentle yoga)
- Keep the room cool (around 65-68 degrees Fahrenheit) and as dark as possible
- Do not spend long periods in bed awake…go to another dimly lit room if you can’t fall asleep
Vary Your Exercise Routine
The traditional method of weight loss is to spend lots of time doing one type of boring cardio exercise and limit your caloric intake. Not only is this method totally dull, but it deprives your body from the benefits of variation.
In fact, a 2019 study of obese older adults has revealed that combining resistance training and cardio is much more effective than cardio alone when you want to lose weight.
One easy way to incorporate both cardio and resistance training into your exercise program is by swimming.
Swimming at a steady pace will improve your cardiovascular fitness while the buoyancy of the water provides resistance to promote lean muscle tone. Plus, it’s easy on the joints and won’t leave you feeling sticky with sweat.
Adding low impact yet high calorie burning activities like swimming into your weight loss plan will boost your metabolism to set you up for success.
Shift Your Snack Time
Do you typically snack in the afternoon or evening? If so, it’s time to make a change.
A 2019 research study has shown that people who snack before noon have lower BMIs and tend to select healthier foods. According to the study, those who snack in the evening generally have higher BMIs, select unhealthy foods (such as fast food and sugary drinks), and eat while distracted.
Remember that time you chowed down on an unhealthy snack at night while watching TV, only to glance down in surprise at how much you ate?
We’ve all been there.
Eating your snacks before noon and avoiding distractions while eating will allow your brain to signal when you are full and set your day off right.
Don’t Take Shortcuts…Unless it’s This One
The “lose five pounds fast” commercials and “eliminate all carbs now” ads might look like shortcuts. In fact, sometimes, they ARE; however, most people who follow these programs end up gaining more weight back than they initially lost.
There are two main reasons for this:
One, a lot of the weight lost is water weight and not fat.
Two, these shortcuts are typically not healthy to follow in the long run.
A mixture of carbs, protein, fat, and a diversity of nutrient-rich foods, along with a safe exercise program, are essential for long term health and weight management.
So, while we don’t recommend trying out a “lose pounds fast” ploy, we do recommend another type of shortcut that will help you lose the weight and keep it off.
That shortcut is personal training.
Personal training is a fitness program that includes safe and effective exercises to speed up the weight loss process and keep the pounds off for good.
Look for a personal training program that is run by NSCA (National Strength and Conditioning Association) certified trainers. This certification guarantees that your trainer knows how to construct a safe and effective fitness & weight loss program.
We are proud to say that all of our trainers at Back In Motion Fitness & Performance are NSCA certified and experienced in helping clients lose the weight and keep it off.
Here are a few other reasons why our personal training program is a weight loss shortcut that you can trust:
- Our personal training program is designed by NSCA certified trainers, a weight loss specialist, and a Doctor of Physical Therapy, making it the safest and most successful way to lose weight.
- Our expert personal trainers use a very specific exercise program design that is PROVEN effective in helping adults lose weight quickly and permanently
- Our personal training program includes a variety of exercises that are both fun and effective
- We stray from the traditional methods of restrictive diets and boring cardio. Instead, we tailor your plan to your current eating and exercise habits to create a permanent solution.
- Our personal trainers provide one-on-one support in a positive environment to help you reach your goals and create new ones for continuous success
One-on-one coaching from a certified weight loss and fitness specialist makes personal training the number one way to lose weight quickly, safely, and permanently.
Need a Quick & Permanent Weight Loss Solution? We Can Help!
Our clients can’t believe how easy it is to lose weight once and for all through our advanced personal and small group training programs. We offer Bootcamp training, group personal training, and one-on-one personal training. Click here to inquire about cost and an appointment.