It’s practically always the same game: We’re ready for a change, we’ve decided to lose weight, and just as we begin celebrating our success the first kilos suddenly reappear. Putting weight back on can happen for a number of reasons. Often it’s because we fall back into our old exercise and nutritional habits, or the motivation to workout starts to wane. Below we’ve gathered together some valuable tips for helping you stay on course to effectively lose weight.
Just because you’ve gotten those first few kilos off doesn’t mean that you should cut down on the frequency of your workouts or the amount of time you spend working out. You should really be doing the opposite: now is the time to tap into your reserves and the best way to ensure that you’re doing this is to have 2 – 3 training sessions a week. Targeted metabolism training increases the basal metabolic rate, or the amount of energy your body requires to perform its basic functions. This rate reflects your body’s automatic fat burning rhythm, and boosting its efficiency will soon deliver visible results – both on the scale and in front the mirror.
Eating less is one of the worst things you can do when you are trying to keep off the weight which you’ve lost. It sounds strange, but it’s true: if you want to lose weight, you have to eat. This may sound like a paradox until you consider the role that metabolism plays here. When your body is hungry, your metabolism goes into its lowest gear. To get it running efficiently again requires effort. You greatly influence the function of your metabolism by what you choose to eat. To avoid a sluggish metabolism, you need to provide your body with a balanced mix of protein, carbohydrates and healthy fats, along with fiber, plenty of vitamins & minerals, and secondary plant substances.
Each body is unique. Some people have a naturally fast metabolism, while others who exercise regularly and watch what they eat burn fewer calories at a slower rate, due to a metabolism that’s less active. What’s essential is for every individual to learn how to tune into their own body, to learn how to interpret the signs the body gives. Which foods make you feel really good? Which foods don’t agree with you? Do you feel bloated or light after eating certain foods? Start paying close attention to the foods you eat and how your body reacts to eating at certain times of the day. Being a good observer will quickly guide you to the best way to rev up your body’s metabolism.
To keep on burning fat, you’ll not only need to work out regularly, but also plan your workouts to include a good mix of endurance and strength training. This goes for men as well as women. The endurance training serves to boost your metabolism, while the muscle mass you’ve gained with the strength training continues to use energy steadily, even at rest. Yes, while you sleep your well trained body is still effectively burning calories. Strength training that keeps your muscles properly challenged requires a combination of weight training (with as much weight as you can comfortably handle) and vigorous movements using your own body’s weight as resistance. As always, the golden rule applies: Healthy nutrition and exercise should keep your metabolism running effectively and hold the evil yo-yo effect at bay. Why not get started right away? Grab your calendar and pen in the times for your workout sessions, then make a shopping list filled with healthy items for your next trip to the supermarket. So, on that note - here’s to your success!