Are you stuck in a weight-loss rut? If so, you’re not alone. However, you can get yourself unstuck by keeping in mind the main rules of weight loss. Today, our health and wellness experts at Naples Vitality in Naples, FL are discussing the main rules of losing weight. Here’s what you need to know to keep yourself on the right path.
What Are the Main Rules of Losing Weight?
Drink Water If You Feel Hungry
Few people can hear and understand the messages that their bodies send them. If you feel hungry, there is a very good chance that you are dehydrated. Instead of reaching for a bag of chips or pretzels the next time you feel hungry, drink eight ounces of water, coffee, or tea, and wait 30 minutes. If you still feel hungry after 30 minutes, but it’s not mealtime, make yourself a high-protein snack.
Eat Enough Protein
Eating enough protein is another great way to help you lose weight successfully. Several studies have shown that protein is extremely satiating. While it is less than half as calorie-dense as fat, it keeps you full for a long time. Some people report that protein keeps them fuller for longer than fat, but it is definitely more satiating than fast-digesting carbs.
Eating enough protein also ensures that your muscles stay healthy and strong. Lean muscle mass is important for weight loss and future weight maintenance because it is 2.5 times more metabolically active than adipose tissue. In other words, if you lose muscle mass because you don’t eat enough protein, your metabolism will drop significantly more than if you lost fat mass.
Remember Losing Weight Starts in the Kitchen
Exercise is essential for your mental and physical health. However, if your goal is to lose weight, your focus should be on your diet. There’s an adage that states “you can’t outrun your fork.” What this means is it doesn’t matter how much you exercise if your diet is full of calorically dense foods that don’t satiate you. Do your best to avoid the aisles of the grocery store when you shop. Most of the processed food is in the middle of the store.
Find Exercise You Enjoy
Some people are extremely motivated to lose weight after their birthday or the start of a new year. They may be so motivated that they pay for a gym membership or buy a brand new Peloton, complete with a monthly subscription. However, unless you take the time to find a form of exercise you enjoy, you won’t stick with an exercise routine.
Complete One Set
If you find yourself struggling to exercise, commit to completing one set. If you are a weightlifter, commit to doing three reps of military presses, 15 reps of tricep curls, or one bench press. You can even just lift the bar if you want to complete a one-rep set. There is a good chance that if you complete the first set of your first workout, you will finish your workout. Even if you don’t, you will make more progress than you would have by doing nothing.
If you have decided that walking is the best form of exercise for you, you don’t even have to put on your workout clothes, sit in traffic, and drive to the gym. Commit to walking around your backyard once. A little physical activity is better for your cardiovascular health than remaining sedentary, and you will probably get a lot of steps in if you just commit to starting.
Working out consistently is another important factor in losing weight successfully. While you can’t exercise enough to lose weight if your diet is chock-full of calorically dense foods, if your diet is in check, consistent exercise will certainly speed up your weight loss. For example, if your diet leaves you in a caloric deficit of 300 and you burn 345 calories in a 45-minute workout session, you will lose weight more than twice as fast.
It will take a while for you to see the results of your weight loss. In fact, people often don’t see their weight loss results until a couple of weeks after their coworkers and family members do. If you feel frustrated because you’re not seeing any results, trust the process. One day, you will wake up and see in the mirror what your loved ones have seen for weeks or months.
Remember Your Why
Your journey to achieving your ideal weight is not going to be smooth. There are going to be ups and downs. There will be days you feel discouraged. There will be days you have a sugar-laden cocktail or slice of pie after you’ve consumed your budgeted calories for the day. There will also be days when you realize that you fit into the skinny black jeans you haven’t worn in years.
There will be days when you realize you kept up with your kids until they wore themselves out, and you still have the energy to bathe the dog, make dinner, and wash the dishes. It is advisable to keep a journal that starts with why you want to embark on a journey to lose weight. Write about your highs and your lows, and look over your journal when you are struggling. Opening your journal and seeing your why may give you the fortitude to continue.
Get More Sleep
Getting plenty of sleep is yet another crucial component of successful weight loss. The results of several research studies indicate that sleep deprivation commonly leads to weight gain. There are several reasons why sleep deprivation can cause weight gain. For example, when people are tired, they are more likely to grab a beverage or snack that is high in sugar for a quick energy boost. Unfortunately, this only leads to a crash later in the day.
The crash that occurs after the consumption of fast-digesting carbs often leads to reaching for more fast-digesting carbs. It is a vicious cycle that can quickly result in weight gain or stall your journey to lose weight. Another reason why sleep deprivation often leads to weight gain is that it decreases self-control. Even if you are aware that processed foods and drinks can cause weight gain when you want them, you may not be able to stop yourself.
How to Get More Sleep
You have to wake up at the same time every morning so you can make it to work on time. The only way you can get more sleep at night is to set boundaries and stick to them. Adults need at least seven hours of sleep at night, so if you need 30 minutes to fall asleep at night, go to bed 7.5 hours before you need to wake up.
How to Get Better Sleep
There are several changes you can make to your routine and environment to get better sleep. For example, you can improve the quality of your sleep by purchasing blackout curtains or an eye mask to ensure that your bedroom is dark until you are ready to wake up. Your sleep quality will also improve if you stop looking at bright screens and other sources of blue light two to three hours before bed.
Never Be Afraid to Ask for Help
Finally, never be afraid to ask for help. A nutrition expert can help you iron out the kinks in your diet so you can achieve all your health and wellness goals, including fat loss. Whether you’re interested in the paleo diet, the ketogenic diet, the autoimmune protocol diet, or a plant-based diet, a nutritionist can work with you to ensure your body has everything it needs to nourish, fuel, heal, and strengthen itself.
Seek Help for Your Weight Loss Journey Today
You don’t have to go through your weight loss journey alone. Whether you are struggling with your nutrition or fitness while you are on your self-improvement journey, our experts can help. Contact us today at Naples Vitality in Naples, FL to schedule an appointment, and we’ll help you iron out the details that are causing snags.
Even better, the information you learn can be modified when your journey has come to an end and you’re ready for maintenance. We can also help you once your journey is over by advising you on the nutrition and physical activity you need to increase muscle mass if that wasn’t part of your original journey.