Do you find it difficult to shed unwanted weight despite your sincere efforts? Has your doctor informed you that your struggle with weight loss is due to a hormone issue?
As a personal trainer, I have worked with numerous clients who face these challenges. However, I would like to point out that exercise is not the only factor that impacts weight loss. Multiple lifestyle strategies can help you lose weight and improve overall health. That’s why I recommend five unique and practical approaches to my clients.
Track Your Food Intake
One of the best ways to lose weight is to track your food intake. By keeping a food journal or using an app, you can become more aware of your eating and make changes as needed. For example, you may be surprised to learn how many calories you consume daily or how many hidden sugars are in your favorite foods.
To get started, use a food journal to record everything you eat and drink for a week. Be honest with yourself and include all snacks, condiments, and beverages. Then, review your journal and look for patterns. For example, do you tend to overeat at certain times of the day? Are there any foods you could reduce or replace with healthier options? Use this information to make a plan for healthier eating habits.
Try High-Intensity Interval Training (HIIT)
While traditional cardio exercises like jogging or cycling can be practical for weight loss, they can also be time-consuming and repetitive. That’s where HIIT comes in. This type of workout involves short bursts of intense exercise and short rest periods. It can be done with various exercises like sprinting, jumping jacks, or kettlebell swings.
Not only does HIIT burn calories during the workout, but it also increases your metabolism for hours afterward. Plus, it can be done in 20-30 minutes, making it an excellent option for busy schedules. To get started with HIIT, try doing 30 seconds of all-out effort followed by 30 seconds of rest for 10-20 minutes.
Get More Sleep
Believe it or not, getting enough sleep is crucial for weight loss. A lack of proper sleep causes an increase in ghrelin hormone production, responsible for triggering hunger pangs, while leptin hormone production decreases, which signals the brain to feel full. This can lead to you overeating and also some weight gain over time.
To optimize your sleep:
- Aim for 7-8 hours of quality sleep each night.
- Try to establish a regular sleep routine by going to sleep and also waking up at the same time each day.
- Avoid caffeine at least 12 hours before bed, and create a relaxing sleep environment with a comfortable mattress and cool temperature.
Taking care of yourself is an essential part of weight loss. When stressed, tired, or overwhelmed, it’s easy to turn to food for comfort. That’s why practicing self-care is so important. This can include activities like meditation, yoga, or getting a massage.
To get started with self-care, try to set aside at least 10-15 minutes each day for yourself. This could be a morning meditation, an evening walk, or a bubble bath. Please find what works best for you and prioritize it in your schedule.
Lift Heavy Weights
Strength training is vital to weight loss because it helps build lean muscle mass. The more muscle you have, the more calories you burn at rest. Plus, lifting weights can help improve your overall body composition and boost your confidence.
You can try lifting heavy weights for fewer reps to get started with strength training. This will help build strength and muscle mass. Engaging in weightlifting sessions for a minimum of 2-3 times weekly is advisable, emphasizing exercises such as squats, deadlifts, and bench presses.
In conclusion, losing weight and maintaining a healthy lifestyle can be challenging. However, incorporating these five unique strategies into your daily routine can help you lose weight and improve your overall health. Remember that it’s not just about exercise but also about adopting healthy habits and making lifestyle changes that will positively impact your well-being. As a personal trainer, I encourage you to try these strategies and see how they work. Don’t give up; stay motivated on your journey toward a healthier and happier you!