We all have that burning question, “How do I lose weight??” There’s a lot of different information out that there, that when it comes to trying to lose weight it can be confusing. I know how it feels to have to number on the scale not budge. I know how it feels to want to try 50lbs but have no clue where to start! Girl, I totally get it!! Follow these 6 tips and you’ll be on your way to losing weight and feeling great! Most importantly these tips are the healthier option. No need to take drastic measures.
Workout 4-5 times per week.
Exercising 4-5 times per week will get the blood flowing to your muscles and boost your metabolism. It will also increase your energy levels. What types of workouts should you do?? Well, it depends on your goals. If you’re looking to lose body fat and tone, you should incorporate Cardio/HIIT and strength training into your routine. Try to aim to do 150 minutes of cardio per week. Did you know that strength training is a great way to burn calories?? Yup!! Ladies, lifting weights will not make you look bulky. You can lift weights to lose weight and tone up. You should aim to do strength training session 2-3 times per week. (There’s a sample workout plan at the bottom of this blog post).
Add more Protein into your diet.
Protein is beneficial when it comes to losing weight. It fuels fat burning while preserving your muscle mass. As you lose weight you can lose both fat and muscle. You don’t want to lose your muscle while also losing fat, so eat more protein. Protein will keep you satisfied longer because it takes longer to digest and it also boosts metabolism. You should try to eat 30% of protein from you calorie intake. If you have a hard time getting in protein, try a protein shake. This bring me to my next tip…
Track your Food/Macros
It’s great that you’re working out and now adding in more protein, but it won’t help you lose weight if you are not eating healthy and keeping track of it!! Keeping a daily log of your food will help you notice what you’re putting into your mouth and how much of it! I recommend using the MyFitnessPal app to log your food. It’s free and super easy to use. You can manually adjust your calorie and macros goals. If you’re going to do percentages, you should aim for these: Carb 40-45% Protein 30-35% Fat 25-30%. Make sure you are eating enough calories too!! Don’t cut your caloric intake, this will do more harm than good. When you drastically cut calories, you’re telling your body that it’s starving. This will put your body into starvation mode and it will start holding onto the fatty tissue and start burning muscle…..this is NO NO!! Trust me, you need to eat! You need to fuel your body with healthy, clean whole foods!! If you need help with calculating your macros and tracking it, click here
Cut back on sugar and sugary drinks
If you want to lose weight, cut back on sugar and sugary drinks. Stop drinking pop! You don’t need that added sugar, chemicals or empty calories. Cut back on artificial sugar too! Swap out the cupcake for an apple. If you really want a dessert, get creative and make a healthier alternative. Try this instead: Apple slices with little bit of peanut butter and chocolate chips. It will help crave that sweet tooth and cut back on artificial sugars. Or drink a chocolate protein shake if you’re craving something of a dessert shake. Instead of having sugary drinks, you should…..
Drink more water!
Do you know how much water you should actually be drinking?? You should be drinking AT LEAST half your body weight in ounces. For example, if you weigh 200lbs, you should drink at least 100oz of water EVERY DAY!! Here are some of the benefits to drinking more water…
flushes out toxins
boosts immune system
improves skin complexion
6. Get more sleep!!!
Yes, get more sleep!!! Getting adequate amounts of sleep can help with losing weight. Aim for at least 7 hours of sleep. Lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin which regulate appetite, can be disrupted by lack of sleep. Sleep als helps with reducing stress (which is a trigger for weight gain), improves your mood and brain fog. You are less likely to get sick . It also reduces inflammation and improves your memory. So, go to bed at a reasonable hour and get at least 7 hours of sleep!!
Sample Workout Plan:
Day 1-Upper Body Strength: Do each exercise 3 sets of 10 reps.
Lateral Arm Raise
Day 2-Cardio and Core. Run or Walk for 30 minutes, then do each core exercise for 30sec each and repeat 2 times.
Side plank with hip dips
Day 3-HIIT Do exercise 40 secs with a 10 sec rest, that’s 1 round. Repeat for a total of 4 rounds.
Day 4- Lower Body Strength: Do each exercise 3 sets of 10 reps
Front Lunge (each side)
Side Lunge (each side)
Day 5- Cardio and Core: Run or walk for 30 minutes, then do each core exercise for 30 secs each and repeat 2 times.
*Remember to warm up, stretch and cool down for each workout. If you’d like to work 1:1 with me for Personal Training email me firstname.lastname@example.org or >>> click HERE