Fitness Friday

Ways To Help Increase Your Weight Loss: Part 1

 After months of working out or ‘dieting’, are you wondering why you haven’t lost any weight? Or why you have stalled? There are a million things that could be getting in the way of your weight loss journey. But today we are going to talk about five specific things.

  1. Drink Water. Drinking water is HUGE! When you are aren’t getting enough water and you’re dehydrated, it’s hard to tell if you’re hungry or thirsty. Water can help curb those phantom hunger pangs. You should be drinking about half your body weight in ounces every single day! (ex. 200 lbs = 100 oz of water) Your body is primarily made up of water and as you move and exercise you need to replace what you pee or sweat out. That is not 100 oz of soda, juice, milk etc. That is 100 oz of water. It’s not easy to just start drinking that much water, but once your body adjusts it will thank you. Water flushes out toxins in your body. It helps hydrate your skin. It can help you look younger. It helps to reduce swelling. There are so many benefits! So drink up the H2O!!
  2. Change up your routine weekly or at least every 6 weeks. Your body adjusts very quickly to what you’re doing. You want to mix it up so your body is always guessing what you’re doing next so it continues to grow strong. Example: If you did 10 squats every single day for weeks at a time, you would no longer feel the burn in your thighs. The muscles would no longer grow stronger because they weren’t being challenged enough. Where as, do 10 squats one day 10 lunges the next and just mix it up, your body is always guessing. Alway getting stronger.
  3. Take a rest day. Some people think that resting will put them a day behind training. Wrong!! Rest gives your muscles a chance to relax and repair themselves so they can continue to grow stronger. Some people, like me, make it a complete rest day. Others will do yoga on their rest day to stretch their muscles and relax. Whatever you want to do, just remember to give your body a chance to rest or it will give it out on you.
  4. Add Strength Training to your cardio. All I did was run in the beginning of my fitness journey. I do anything else nor did know what else to do. The weight was coming off, but then it stopped and my running was no longer improving. Once I started adding in strength training, the weight started coming off again and my running improved with the muscle growth and strength. Adding in strength training also helps to amp up your metabolism and calorie burn over a longer period of time. Try it sometime!
  5. Make a lifestyle change. There is no such thing as a good diet. It’s all about making a lifestyle change. You can’t expect the weight to stay off if you ‘diet’ for a month or so and then go back to your old habits. Make the choice to change the way you eat completely and you will see the weight come off and stay off. I’m saying that you can’t have your favorite candy, cookies, cake, or ice cream. I’m saying to focus on eating more clean and treating yourself every once in a while!

Next week I will touch on 5 more things that could be standing in the way of loosing that pesky weight. What of the 5 above are you struggling with? Let me know and we’ll work on it together!!

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