3 key factors when approaching weight loss
Nutrition is the number one factor to consider when working to lose weight.If your nutrition isn't on point your training, recovery, and ultimately, your results will suffer. Think of your body as an engine. It can't run on empty and you wouldn't pump it full of low quality fuel and still expect top quality results. You've got to take care to fuel your body correctly. The equation of weight loss is very simple (in theory at least): your calorie intake must be lower than your calorie output in order for you to lose weight. However, the food types you chose to reduce on will affect your result. Aim to ensure the calories you do consume are as nutrient rich as possible. Low-calorie foods and supplements with a high nutritional value will help you make sure you get all the macronutrients plus vitamins and minerals you need at the low-calorie intake necessary to aid your weight loss.
Addressing your diet alone isn’t the most holistic approach to weight loss. It helps make sure you are staying healthy and active. The more muscle or ”lean mass” you have on your body, the higher the metabolic rate and the amount of calories you burn in a day. Your muscles require a constant feed of energy, meaning you are not only burning calories when you train but also during rest and recovery. Regular workouts can mean a higher rate of energy consumption during the actual training session AND afterwards when your body is repairing and restoring muscle mass. My primary focus when targeting weight loss is to increase lean mass and focus on training that stimulates muscle growth such as weight training, or performance sports, where you use both strength and conditioning.
The third factor I feel is to losing and maitining weight loss is consistency. Keep in mind the fact that it takes time to change habits. Quick fix diets or faddy training routines that require too drasic a change often fail. Accept that any changes you make must be learned and practised over time in order to form new habits. Motivation is key and by breaking down your big goal into smaller, more attainable ones, you will stay on course as you feel empowered by each new achievement.
Depending on your current situation a first goal might be to eat at least three proper meals a day or to add one healthy snack. Or it could be to limit your intake of fast food or sweets to weekends. Maybe you could increase your daily exercise by riding a bike to work or walking instead of taking the bus. If you are active and feel you already have a balanced die you might want to be a bit more attentive when it comes to nutrition; and also switch up and increase the intensity of workouts. Are the macros you consume high in nutritional value? Meaning, are you fueling your body with proper energy to support muscle developement and thereby increased metabolic rate? Or are you consuming empty calories which just spike your blood sugar levels and eat into your daily calorie count?
Food for thought! For more tips stay tuned to the ON blog.
In the meantime stay active and stay healthy,