Welcome to 2016!! Guess What…. You are not fat. You have fat. Don’t let your weight
define you this year! When people look in the mirror it can be hard to look past the
person staring back at them; but this only has to be temporary.
If you have
weight loss goals or body goals that you want to achieve in 2016 then you have
to know that they are definitely achievable!! Losing weight shouldn’t be about beating
yourself up; it’s simply another achievement to accomplish, like training for a
race or completing 10 push-ups. Weight loss is like any other skill that you
have to commit to and work at to achieve.
It’s a lifestyle
You can’t tackle
your body goals looking for a quick fix. If you’re serious about shedding some
weight then it will take patience and determination. Thinking of a diet as
something you’re on and suffering through only for the short term doesn’t work!!
To shed weight and keep it off, you need to make permanent changes to the way
you eat. It’s OK to indulge occasionally, of course, but if you cut calories
temporarily and then go back to your old way of eating, you’re more likely to
put the weight back on, if not more.
Cardio is your go
to form of exercise but don’t neglect strength and interval training. They help
you build lean muscle, which in turn increases your metabolism and
calorie-burning ability. Each week, strength-train two to three days. For the
best results, don’t forget to do three to five cardio sessions that burn 250 to
400 calories each.
The basics of
weight loss are pretty simple: Take in fewer calories than you use for energy.
But the kind of food you eat can make all the difference!! Processed food
that’s high in saturated fat and refined starch or sugar can cause inflammation
that disrupts your hormone signals and you don’t always realise you’re full. Clean
up your diet this year. Swap in whole, unprocessed foods, including vegetables,
lean protein, and healthy fats that will fill you up and give you the biggest
nutritional bang for your buck.
Don’t skip meals
When you lose
weight on a fast or a crash diet, you don’t learn to eat healthier, adjust your
portion sizes, or deal with whatever is triggering your overeating in the first
place, so the weight can quickly return. Limiting yourself to about 1,500
calories a day won’t leave you starving, but it will help you see motivating
changes on the scale. When you starve yourself your body goes into survival
mode and stores fat which is the opposite of what you want.
Focus on your food
You might love
food but how often are you actually paying attention to your meal when you eat?
A lot of people will eat their meals in front of the TV or when they study or
finish work. In order for your brain to register that you’re full, you need to
focus on what you’re eating.
When you’re tired
and frazzled, your body increases your production of cortisol, the stress
hormone that can cause carb cravings. Plus, not getting enough sleep also
boosts your levels of ghrelin, a hormone associated with hunger, while
suppressing leptin, a hormone that signals fullness. Prioritize your sleep and
aim for seven hours or more a night, which research shows helps lower stress. Just
by regulating your sleep you can see results a lot quicker.
Don’t forget to check our current promotions to get you started on your fitness and body goals the right way. We know that you can achieve the goals that you’ve set for yourself this year; so let’s get started!!