It's always a good time to channel your resolve and get into the right frame of mind for a healthy and balanced week, but before we get ahead of ourselves with new gym routines and revamped nutrition plans, let’s make sure we have the basics all ironed out!
Scientists have worked out why many of us have been putting in the work, but not seeing the results we are looking for. It could be down to just making a few – very common – mistakes.
Read on to see if that could be what’s stopping you from looking and feeling your best, and what you can do to self-correct!
Restrictions
Many people swear off sweets and chocolates in an effort to attain their desired weight. Whilst abstaining from calorie-dense foods is a good idea overall, it’s not a good idea to restrict ourselves to the point of deprivation. The great is news is – scientists believe you SHOULD enjoy some of your favourite foods even while on a diet. The key here is MODERATION.
Research suggests that eliminating favourite foods during weight loss can make food cravings harder to resist and may lead to unintended overeating. Other research has found that when commonly craved foods like sugar are restricted, it makes eating them significantly more rewarding than eating these foods under other circumstances The solution: Enjoy
your favourite foods in a sensible way by including them as regular, portion-controlled treats.
Not Getting Enough Sleep
So many people are not getting enough sleep these days. We all know we should be getting about 8 hours of sleep each night but somehow, it's often the last item on the priority list. What if you knew that inadequate sleep can make it difficult to reach or maintain a healthy weight? Would you pay more attention to your sleep habits then? Research has proven that not getting enough sleep causes changes in hormone balance, metabolism, and appetite regulation that tend to promote gain.
The solution: Make sleep a priority. Aim for the recommended 7 to 8 hours of sleep every night.
Avoiding the Weights Room
It’s time to work smarter and not harder!
Diversify! If you spend hours doing cardio, you are not getting the most out of your time at the gym. For the greatest weight loss benefit, research suggests that you need a mix of both strength training and cardiovascular conditioning. Researchers combined the results of 15 exercise trials involving over 740 participants and compared the type of exercise - cardio, strength training, or a combination of both — to the participants’ weight loss results. Study participants who did both types of exercise lost significantly more weight on average than those who focused on either type alone.
The solution: Add in a HIITStep or FatburnExtreme Session, in person or online, and then mix in a strength training workout to your regular routine.
Strong is the new sexy!
Not Getting Enough Protein
While overall calorie consumption is the most important tool for your weight loss success, protein is the most important macronutrient to help you get there. It can be a challenge to get the right amount of protein you need while controlling calories, but it’s worth the effort. Higher amounts of dietary protein help manage appetite during weight loss and can help support greater weight loss overall.
Getting more protein helps offset the muscle loss that usually accompanies weight loss, which is important for helping you maintain your results in the long term, as muscle requires more energy, i.e. it helps to keep your metabolism revving. The solution: Include plenty of high-quality protein in your daily regime. Aim to get 25-40 grams of protein at each meal. Individual protein requirements are dependent on your goals, body size, and other factors like physical activity.
If any of these common mistakes resonate with you .... knowledge is power! Now you know what you need to do in order to correct them and get 2020 off to a successful start!
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