5 Weight Loss Tips to Match Your Fitness Goals
This is it. You’ve committed to improving your fitness and health. You’ve started at the gym. You’ve changed the way you eat to include healthier food choices. And you’ve been following the advice and plan your trainer has set for you.
But you’re still not losing weight.
If this sounds familiar, now is not the time to give up. Obviously, it’s super frustrating when the scale refuses to move, especially when you’re exercising more and you’ve made so many positive changes to your diet.
This is a common concern, and one that doesn’t have a very clear answer. But what I can tell you is this…
It will happen.
Whether you are looking for weight loss tips for men or weight loss tips for women, follow these tips and who knows where your fitness journey will take you? You could be showing off by doing a handstand the next time you’re at the beach!
1. Set Your Fitness Goals
This might seem obvious, but it’s such an important step.
It is not enough to say you want to improve your health and fitness, or that you want to lose weight. You have to set some actual, measurable, and realistic body goals. Good fitness goals will help you and your trainer develop the right fitness program for you.
Think of it like getting ready to go on a trip in your car. You could get in and start driving, but if you don’t have a destination in mind you’re just going to drive around in circles for a bit before you get bored and quit.
But if you know where you want to go, you can quickly determine the best way to get there.
Fitness goals are no different. Setting outcome goals will let you maximize your time at the gym and keep you focused on your diet.
If weight loss is one of your body goals, it’s important to set realistic expectations on what you can achieve. If you want to lose 40 pounds, you’re not likely to do that safely within a month. The average weight loss should be 1 to 2 pounds a week.
Remember, it took a lifetime for you to put the weight on. Don’t expect it to come off overnight. It’s almost always slower than you like, but this is actually a good thing. The last thing we want to do is lose muscle. This is why strength training is crucial. It helps promote—or at least maintain—muscle mass.
2. Develop a Fitness Program
Having goals isn’t enough. You need to have a plan to achieve them.
Going back to the car analogy: you not only need to have a destination in mind, you also need to know how to get there. In our cars, we might turn to Google Maps to tell us how to get from Point A to Point B. But in the fitness world, trainers are the experts you can turn to.
Once you have good fitness goals, work with your trainer on developing a fitness program. Someone looking to add muscle mass is going to have a very different workout routine from someone whose primary goal is to lose weight, or someone looking to add tone and definition.
3. Avoid Things That Limit Your Weight Loss
You might be sabotaging your fitness and health goals without even realizing it. Something as simple as a snack before bed could keep you from achieving those weight loss goals. There is nothing wrong with eating late if you are actually hungry. But the reality is that we are often eating late because of an emotion (bored, tired, anxious, lonely…).
If you are truly hungry, then a scoop of protein powder mixed with water is a great option. It will digest quickly, satisfy your hunger, and enhance your body’s recovery while sleeping.
Stress is also an important element that you will need to control. Stress can be a killer for most weight loss programs. The more stressed out you are, the harder it will be to lose weight. The hormone cortisol increases in times of stress, which may cause an increase in blood sugar.
Better management of stress could lead to an easier time losing weight. And you won’t crave unhealthy foods, which could easily lead to overconsumption of calories.
And if you’re avoiding those late night feedings while living a Zen lifestyle, there’s a chance you simply have a slower metabolism. Although you can’t change your genes, you can alter certain things in your body to give your metabolic rate a boost.
Increasing your lean muscle mass through strength training could add a moderate boost to your metabolic rate. It’s been shown that leaner people burn more calories because they have more lean muscle. Even a small bump in your metabolic rate, could lead to positive changes on the scale.
If you’ve been struggling to lose weight and frustrated by your lack of results, then correcting what you’re eating at night, controlling your stress, and boosting your lean muscle mass can all kick-start your weight loss.
Focus on the little things and the BIG things will happen.
4. Prepare For the Inevitable Plateau
Weight loss won’t be linear. It will slow down and probably come to a halt. Don’t get frustrated. This is completely normal.
It is common for people to go through stretches where their weight loss has seemingly stopped. If this sounds familiar, now is not the time to give up. While it’s super frustrating when the scale refuses to move, a plateau is not the time to scrap the plan. This is the time when you have to lace up your boots and keep grinding.
Instead, take a good look at the factors that may be limiting progress:
- Food Portions
- Alcohol intake increased or a little late night snacking crept back in
These are good areas to focus on regardless of the number on the scale. Don’t throw in the towel and go back to your unhealthy ways. Trust the plan, embrace and enjoy the process of change and give maximum effort (there is no substitute for effort).
5. Be Consistent
You’ve set your outcome goals and started down the path of your fitness journey. You’ve cut out those late night snacks, reduced your stress, and are working to improve your metabolism. You’re prepared for any potential weight loss plateau, and know what to do in order to break through it. But guess what…
That’s hard work!
Life isn’t worth living without a slice of pizza every once in a while. And even the most dedicated individual is going to fail at being perfect. Which is why you should aim to be consistent, not perfect.
If you can make the healthy choices the majority of the time and limit your “bad” choices, you will see results.
Everyone is different, but if you follow a sensible plan consistently—meaning 80-85% of the time—adjust portions and improve the quality of food you are eating, the weight will start to come off.
How much you end up losing will always come down to consistency and effort.
If you’re ready to smash through that weight loss plateau and achieve your fitness goals, then reach out to us here at Breakthrough Fitness. We are a results-driven fitness facility specializing in helping real people with busy lives find permanent solutions to a fit and healthy body.