Fitness

My Six “Easy” Rules You Should Follow to Lose Weight

September 4, 2017

Happy Monday and happy new week!!!

We are still alive, believe it or not 😉

I´m back again after this long rest. During the last months I had to focus on my job (more clients and more hours) and I didn´t find the time to write new posts here. I´m SORRY!!!

But I´m back again and I promise you I will try to be more regular on the blog.

Today I will share with you six easy rules that you should follow if your goal is to lose weight or optimize your body composition. I won’t go into many details with this article, but I want to share with you my opinion about what you should try to do. Let me know if any of these strategies interest you the most and I will gladly go into more detail on these. Of course, being followed by a doctor, a nutritionist and/or a trainer is always the best solution. Drop me a note if you’d like to work together.

In the meantime, let´s jump right it!

Here are my six rules for burning fat and building muscle:

  • Check your daily amount of calories – first and very important point. Technology is so helpful with this. All you need to do is to download an app on your smartphone to help you prepare your food diary. There are several apps out there, but I find myfitnesspal the best. It’s complete, easy to use and the free version gives the possibility of several functions, such as: setting personal goals, recording your improvements, etc… I suggest you download it and set honest and realistic goals and start registering all you eat and drink during the day. The goal here is not to become obsessed about calories, but rather more conscious of the foods you eat. I’m sure you’ll be surprised by the number of calories in certain foods! It’s quite common that people underestimate what they eat, or maybe even overestimate macronutrients. Sometimes we really have a wrong idea of what is actually healthy and if we are eating enough. Too much is bad, but too little is also not better!

image source: myfitnesspal.com

  • Check your daily macronutrients and be precise measuring the amount of food. In the beginning, it’s especially helpful to use a scale to check the amount of ingredients of your meals if you prepare them by yourself. If you use more industrially prepared foods it’s even easier by scanning the barcode. It’s important to keep a balanced fat-proteins-carbohydrates ratio to optimize the way in which you fuel your body. Also, make sure you also keep track of the amount of fibers and vitamins to fit your needs.

  • Pay attention to your cheat days and cheat meals – Don’t underestimate a cheat day. You wouldn’t want to put an entire week’s hard work to waste in one day alone. If on one day you overdo it, try to be clever about it not go extremely overboard with sweets or alcohol, because they are generally just empty calories. If you have a huge dinner on Sunday pay more attention on Monday and try to eat extra healthy and a bit lighter than usual (no heavy snacks!!).

 

image source: Pinterest

  • Measure daily your weight and write down a weekly average. You’ll be able to see if you’re in the right direction by also checking the circumference of your arms, stomach, legs, and shoulders. Make sure to always measure in the same spots. Also, take pictures of yourself in the same position and at the same time of day. Do all these things as motivation: to improve, check if your training and healthy eating strategy is working and beat your own goals. This is NOT to become an obsession. If you find yourself obsessing about weight and measurements, stop and re-access.

 

image source: livestrong.com

  • Train, train and burn – To optimize the burning of calories, move a lot especially if you have a desk job. Training will give you the possibility to eat a bit more, but it is only one of the positive things. Try to find something that gives you the possibility to have fun while you are working out so that it doesn’t become a chore. If you still don’t know what you prefer, try different things. The fitness and sports possibilities are endless, so I’m sure you’ll find something to do with passion. This way, your mind and your body will be thank you if you are enjoying your training routine.

 

  • Don’t be too hard on yourself and be patient. It probably took you quite a bit of time to put on that extra weight, so you’ll also need quite a bit of time to get rid of it too. Depending on your fitness level and time for training, your goal could be a long or a short-term one, but never give up!!! I usually recommend to not attempt losing more than 0.8 kg a week. More than that you will be losing muscle and risking putting the weight all back once the “diet” is over.

Remember, being healthy is the goal. It’s a marathon and not a sprint, so take your time and enjoy the process.

See you soon for more fitness content. Stay healthy!

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