If you have been on a weight loss resolution diet this January, how has it been working for you? The body transformation quest can be frustrating, if your focus is not set correctly from the start.
According to Statistic Brain Research Institute, losing weight is the top resolution made by Americans. About 45% actually stick to their resolution.
In my experience, many give up on their resolution at one month or less. Those who are ultimately successful at transforming their bodies to lean, embrace the process and commit to long-term goals (with short-term benchmarks). And, that is what it takes to change your body---time, trial and error and perseverance.
3 Reasons to Commit to Burn Fat, Lose Weight and Transform Your Body:
1. Being fit is much more than going on a diet. Fitness is a lifestyle designed to improve your energy, your health, your mood, your self image and your body composition, among other benefits.
Have you checked your body fat percentage? Fat loss is more important than your weight loss. Burning fat is what really changes your body to lean and toned. Its possible to be skinny and still have high body fat. Belly fat, in particular, is dangerous to your health.
A goal such as “30-day weight loss only diets” is a short-term fix for your weight problem and will not ultimately help you attain your goals! Establish eating and exercise habits that will help you burn fat and lose weight for a lifetime.
2. The type of food you eat and timing of what you eat is very important for your metabolism to work properly. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly.
Here's some eating habits that will help you burn fat:
a. Plan and pack your meals with whole, natural foods that you enjoy. You are more likely to stay with your with your meal plan if you "plan for it."
b. Don't skip breakfast. It gets your metabolism revved up and helps you eat less the rest of the day.
c. Eat every 3-4 hours to maintain your energy and keep your metabolism active.
d. Eat your food on a plate, not in a bag or jar. It helps you eat less.
e. Eat with a purpose, don't just graze.
f. Eat protein with every meal. It helps you stay full for longer and helps keep carbohydrates from spiking your blood sugar.
g. Eat at least 2 servings of a fruit or veggie at every meal.
h. Don't assume that low-fat means low-calorie, read the label.
i. Eat heart-healthy fats. They are important for satiety and bodily functions.
j. Don't eat fried foods.
k. Limit alcohol consumption to discourage fat storage, especially belly fat.
l. If you eat at a restaurant, order healthy foods and skip the meal appetizers.
m. Limit sugary and processed foods/drinks.
n. Eat one serving at each meal.
o. Eat healthy snacks, like raw nuts or low-fat yogurt, between main meals.
p. If you stray from your meal plan, get back on it as soon as possible.
Good or bad nutritional habits don't just happen. Make an effort. You are what you eat.
Follow a nutritious meal plan based on your basal metabolic rate and calorie needs. You will never starve. You will eat enough to maintain your energy throughout the day and during workouts.
3. Increasing muscle mass is critical to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. And, increasing muscle mass will burn the fat off of your body.
Here is a simple plan to follow:
a. Do full body circuit strength training 3 days a week (30-45 minutes a session).
b. Do interval cardio training 2-3 days a week (20 minutes a session).
Measure your body fat percentage once a week to see if your body is losing fat and inches.
Whatever your fat loss and weight loss success or failure has been this month, you will need to refocus and keep working. That means a long-term commitment no matter what.