Was losing weight among your new year’s resolution in 2019? Sure you could start by hitting a hot yoga class or try the latest nonsense fad diet. You could also take some advice from celebrity trainers and lose weight sustainably and healthily. Below are a few steps towards a successful weight loss program.
Understand the Exact Formula for Weight Loss
There is no one-size-fits-all caloric budget for everyone. Your intake must be customized to your specific goals. This Exact Formula for Weight Loss will teach you all you need to know about hitting your goal weight.
Eat the rainbow
A variety of nutrients such as fruits and vegetables are important. According to Mauro S. Maietta of CRUNCH gyms, eating too many neutral colors like, white and brown is not good for you. You should color your plate as much as possible.
The color of the food often points the major nutrients it contains. For example, greens (avocado, leafy greens) are good sources of vitamin B, K, and E as well as lutein and flavanols. Orange and yellow are rich in carotenoids and vitamins A and C (pumpkins and citrus fruits). Red veggies and fruits (watermelon, tomatoes) contain high levels of carotenoids and flavonoids, both families of antioxidants.
Keep a Food Journal
Tracking what you put in your body is as important as tracking your workouts when trying to lose weight. Your food journal can be electronic or physical but should be with you at all times. Note in your journal when you eat or drink something, the portion, size and all.
Writing down every little bit of food you eat will point out any mindless eating you may do throughout the day. That morning candy bar, an afternoon soda, and evening ice cream, while one alcoholic drink a day can add an 8-kilogram weight gain in a year. Notting the calories you consume will help you make changes and most importantly knowing your calorie intake will help you figure out how you need to do different exercises and for how long to burn the excess calories.
Move
Exercise is not only important for weight loss but also your health. Moving helps reduce inflammations, blood circulation, keeping you healthy and more resilient to illnesses.
You don’t have to be in a gym for the movement to count. According to Harley Pasternak, celeb trainer to Lady Gaga and Kim Kardashian; the perfect way to start is trying to get at least 10,000 steps a day. Every little bit counts; take the stairs instead of the lift, park further away and even get up and move around every often as you sit at a desk.
There is No Quick-Fix
Consistency is key to losing weight. You cannot try the latest exercise trend or fad diet temporarily and expect to lose and keep off weight. Weight loss is a long-term goal, and one should focus on exercising and eating healthily regularly.
What Motivates You?
Find your motivation, ‘’I need to work out’’ without a good reason doesn’t do any good. Maybe you want to lose weight to feel better in your day-to-day life. Whatever the reason keep it in mind, use it to keep going even when you don’t feel like it. Your attitude towards your overall lifestyle, health and fitness must change despite your goal, or you will find yourself falling back to your old ingrained habits. Always remember that consistency is crucial to your success.
