Starting a weight loss journey can be overwhelming. Where do you start, how do you succeed, and what can you eat are questions that might run through your mind. I don’t like to think of it as a weight loss journey as much as a fat loss journey. Inevitably the scale will change, but the focus should be on losing unwanted fat, gaining better health, and feeling better, rather than what the number on the scale reads.
Here are a few tips that will help you on your journey:
1. Choose an eating plan that is sustainable. That means something you can do forever and not a fad diet. Fad diets might work for temporary weight loss, but can you do it forever? If not, then it’s not the right plan for you. For example, I could lose weight by cutting out carbs, but there is no way I could sustain that long term. It would not be a lifestyle I could or would want to sustain, so it’s not the right eating plan for me.
2. Focus on your nutrition first and then your workout program. Nutrition is the most important factor when trying to lose fat. You can exercise for hours every day, but if your nutrition is off, you won’t see the results you want. Start by making a plan on what you are going to eat, what healthy swaps you can make, and what calorie range you need to be in.
3. Schedule workouts that include weight training and cardio. Focusing on cardio alone is not the ideal way to lose fat. People often think they need to log considerable time on the treadmill, elliptical, stair climber, or doing cardio based workouts in order to lose fat. The truth is that adding resistance training is key to losing fat, reshaping your body, and increasing your metabolism. Aim for at least 3 days of resistance training each week and 2-3 days of cardio. I like adding 2 days of HIIT training and 1 day of steady state cardio to my workout week, and focus 3-4 days on weight training. Cardio and weight training can be done on the same day too.
4. Drink plenty of water and make sleep a priority! Avoid consuming calories through your beverages and focus on water first. Replace soda, juice, and fancy coffee drinks with water first, and then perhaps coffee or tea. My goal is to drink at least 3 water bottles (32 oz) of water each day, and then allow for tea instead of soda. It is also important to create a sleep schedule that allows you to get at least 7 hours of sleep each night. Turn off electronics at least 1-2 hours before bed, avoid caffeine in the afternoon, and create a comfortable sleeping space that allows you to relax and drift off to sleep. It is helpful to keep the same sleep and waking time each day to promote good sleep too.
5. Don’t compare your journey to anyone else’s, and be patient! Everyone’s journey is different and comparing yourself to others will not lead to better or faster results. Focus on your own journey and celebrate each small victory. It won’t happen overnight, so be patient and don’t give up! Success does not happen without putting in the time and effort.
There are so many more tips to losing fat, but these are the top 5 I recommend to get started. If you want one on one coaching, workouts plans, or nutrition coaching, let me know. I offer personalized plans, workout programs, and accountability.
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