If you’ve decided to get serious about your weight loss, you’ve probably already taken a look at a calendar and plotted out how long it is going to take you to lose the number of pounds you want to shed. You might even have already determined how many calories you think you’ll need to eat every day, along with how much you’ll need to burn through exercise to meet your weight loss goals.
With all this planning in mind, doesn’t it make sense to incorporate a few tweaks as early as possible? Why wait until you’ve reached a plateau before you examine all the subtle issues associated with weight loss and then decide to add some modifications? Call us today to get started!
1. Eat enough calories
One thing you learn from our fitness health experts is that it is very important to eat enough while on a weight loss plan, especially for those who plan to invest in a serious exercise program along the way.
The human body is programmed to protect itself, and a weight loss plan that allows too few calories is perceived as a threat to your survival. Don’t plan on starving yourself during your journey and, if you find yourself crazy with hunger, it’s time to reevaluate whether you’re getting enough to eat.
Additionally, a Resting Metabolic Rate (RMR) test can help you figure out how many calories your body burns at rest. Knowing how many calories you’re currently burning can help calculate your target caloric zones.
2. Protein is key
If hunger is a consistent issue, consider whether you are getting enough lean protein every day. Lean proteins are very weight loss friendly. Protein feeds all of your muscles and it increases your metabolic rate — two things that are very important to preserve for good health and maximum weight loss.
3. Fiber is important, too
The average American diet is often lacking in sufficient amounts of fiber. Fiber helps with regular bowel movements, boosts metabolism, because it makes the body work harder to break it down for digestion, and adds bulk to meat, helping individuals to feel fuller longer.
Foods high in fiber include beans, raspberries, bran products and artichokes. If you still have trouble getting enough fiber in your daily diet, consider taking a fiber supplement. Either way, be sure to drink enough water to enable the fiber to properly do its job.
4. Get enough sleep
If you really want to maximize your weight loss efforts, don’t skimp on getting a good night’s sleep. Not getting enough sleep puts one at risk for hormonal disturbances in their ghrelin and leptin levels, which can lead to a feeling of increased hunger throughout the day. So, turn off the TV, put down your Kindle and your phone and get some sleep.
5. Focus on resistance exercise
Exercise that focuses on building strong muscles is best for those currently following a weight loss program. Muscle takes up less space than fat, making you look leaner, and it burns significantly more calories than fat does. Our exercise physiologists can help you through private, one-on-one sessions to give you the knowledge, motivation, and guidance you deserve to successfully meet your weight loss goals.
Dr. Rogers Centers is the perfect place to be for your weight loss journey. We dedicate our services to helping eager clients achieve their body goals through guided programs, keeping you motivated and on track to reach your health goals. We offer several weight loss programs, so visit our website or give us a call to find out which one suits your lifestyle best.