Top 10 Rules for Weight Loss Success:
1. Have a game plan
It’s Sunday afternoon, do you know what you’re eating for the rest of the week? Don’t just cook Sunday dinner, cook enough food to pack your lunch for the week.
Don’t forget to pack your snacks as well.
2. Eat a sufficient amount of calories
The majority of the public is stuck on this craze of cutting back calories, which is the last thing that you want to do when you’re trying to lose weight or maintain your physique (especially if you’re on a rigorous workout schedule).
Prior to starting a fitness program with me, the majority of my clients weren’t eating enough throughout the day – some were only eating 1-2 meals per day.
*individual caloric intake varies with each person.
3. Don’t just focus on the calories
All macronutrients matter. Monitor the number of calories, carbs, fat, and protein on a daily basis and make sure that they balance out to acceptable percentages. Textbook is 25% protein 20% fat and 50-70% carbs.
Ranges vary based on your fitness goals. 40% Fat, 30% Protein, 30%Carbs is also acceptable (actually better).
4. Following up from tip # 3 with counting calories and macronutrients
Now you need to log your food. Myfitnesspal is a great app that tracks everything – you can even add your own special recipes and calculate those calories also.
Know what works and what doesn’t.
5. Following up from tip # 4
Use measuring cups, spoons, and a food scale to measure your food correctly and accurately.
6. Do something different each week
You can even stick to the same exercises for about a month, just change up the weights, reps, and sets each week. That way your body doesn’t get used to the same old thing, and you don’t get bored.
7. Try carb cycling on rest and cardio days
Carbohydrates are used as energy by the body; they fuel our workouts, as well as providing ample fuel to be used throughout the course of the day. Ingesting carbs also replenishes our glucose and glycogen stores to prevent fatigue.
Carb cycling allows you to still eat carbs from clean sources, without adding body fat, and cycling enables you to better utilize fat for burning as fuel, as opposed to burning carbs and muscle tissue for fuel.
8. Try Meatless Monday and give yourself a break from the meat
You can still get a great deal of protein without eating meat.
9. Drink a sufficient amount of water
You should be drinking 96oz. of water per day. Those participating in a fat-loss program should drink an additional 8 ounces of water for every 25 lbs they carry above their ideal weight.
10. Get enough fiber
Your daily diet should include 25-35 grams of fiber (complex carbohydrates) per day.
Snacks shouldn’t always be “snack foods”. Try switching a convenience snack such as a granola bar or chips, to regular foods like:
- Salads with homemade dressing (add hard-boiled egg whites for protein)
- Brown rice and beans
- Tuna salad
- Hard-boiled eggs
- Mixed vegetables
Make up your own top 10 weight loss tips!
Ireyna from Boss Lady Fitness