If you're looking to get the best out of 2015, start by applying these simple tricks. There is always going to be a new workout or diet out there, we tend to jump on a bandwagon. The problem is you never know for sure what worked, you constantly change this and that. Sometimes simple is the best.
So whether you want build on the progress you made in 2014, or just getting started into fitness, begin applying some of these tried-and-true tips.
1) Get A Game Plan
First thing, come up with a plan! If you want to succeed, you will need to follow a defined path. Choose a workout and diet that's been proven, and stick to it. Don't try to combine four or five different plans into one. You'll just get overwhelmed, confused, and frustrated when you aren't seeing results.
2) Substitutes
If you're just getting back on the weight-loss bandwagon, don't remove everything you love from your diet on day one. Instead of completely eliminating your favorite foods, seek out some healthy substitutes!
Substitute sugary condiments with reduced-calorie options. For example, choose hot sauce over ketchup.
By making small changes first, it won't feel like you're completely changing your diet. You'll be in familiar territory, but you'll still start seeing results. Once you get comfortable with those swaps and have gained more confidence in yourself, start making bigger changes.
Here are a few more substitute suggestions:
3) Take Progress Photos
Everyone is taking selfies now, progress photos will help you when you get in a rut and try to talk yourself out of keep moving forward. Start by taking pictures of yourself in a swimsuit from the front, side, and rear. No filters or crafty lighting allowed! Remember, you don't have to share these pictures with the world, but they are good to have for your own personal reference.
After that first set, take progress pictures every 2-4 weeks moving forward. Photos can be a great motivator when it comes to weight loss. Sometimes, they're also the wake-up call that you may have needed in order to get more serious about your fitness.
4) Track And Measure Your Meals
If you want to succeed, it's time to get serious about a food journal. No, you don't have to write down what you eat every day for the rest of your life, but you need to hold yourself accountable starting out. By keeping track, this can make a huge difference. Invest in a scale and some measuring spoons. Don't just poor, but measure all condiments and things you are adding to your foods. Most of the time, a little can go along way.
People often grab a snack here and there and have no idea how much it's adding up. In time, those occasional nibbles could actually prevent you from seeing the results you're after. Same applies to condiments, it may not be the food but what you are adding to it.
A study published in the "American Journal of Preventative Medicine" found that individuals who kept food records six days per week lost almost twice as much weight compared to those who kept food records one day per week or less. Accountability and awareness of where the calories are coming from are key.
A food journal, or an app like MyFitnessPal, will not only help you spot weaknesses in your daily intake, but also help you keep a record of what does work when you start seeing progress. The best part? You can always refer back to it for guidance.
5) Add, Don't Subtract
Losing fat is about adding more to your diet, not taking away. Think of your metabolism to a fire: If you keep adding quality fuel, the fire will burn faster than it did before.
Adding more to your diet does not mean more calorie dense foods, but nutrient dense foods. High-quality protein in your meals will not only give you a sensation of fullness, but will also help to increase the thermic effect of feeding (meaning you will actually burn more calories and absorb more protein than you do with carbohydrates or fats).
If your taste buds can handle it, try adding spicy peppers like chili peppers to your meals to help further ignite your metabolism. Capsaicin, the active ingredient in chili peppers, has been shown to increase energy expenditure and enhance fat oxidation.
6) Smart Cardio Sessions
Try adding high-intensity interval training (HIIT) to your strength-training before making any changes to your diet. In as little as 2 sessions a week maybe all you need to start seeing some changes. This will help motivate you more to start making changes in your diet.
For those short on time, HIIT can be an extremely time-efficient way to shed excess body fat and improve fat oxidation. A study in the "International Journal of Obesity" found that HIIT performed 3 times a week for 20 minutes was just as effective at reducing total body fat, as well as leg and trunk mass, compared to 40 minutes of steady-state performed for the same number of days per week.
Obviously there are many ways to spur weight loss. Increasing you current cardio of 3 times per week to 6 will make a huge difference in your fat-loss goals. So whether you want to HIIT it or walk it out, cardio can definitely push you to more effective fat loss.
7) Stress
Another important part of the weight-loss process is learning how to reduce your stress levels. Stress can actually increase the level of cortisol you have in your body, which makes you more prone to storing fat in your abdominal region. When you're less stressed, you'll exercise harder, be more mentally focused on your nutrition, and simply feel better overall.
Whether you prefer to de-stress with a light walk outside, short jog, yoga, meditation, or even the occasional comforting movie on the couch at home, don't forget to take some "you" time to relax and clear your head.
8) Target Calories
Before beginning any diet, you need to know approximately how many calories to eat. A week-long food journal is perhaps the most accurate way to determine what you're eating right now, but a calculator can help determine your calorie amounts to loose weight. The link below is built on the Mifflin-St. Jeor formula, and it will estimate your maintenance calories—also known as your total daily energy expenditure (TDEE)—based on your activity level and other factors.
http://www.calculator.net/calorie-calculator.html
9) Navigating Any Restaurant Menu
No matter how good you are with your diet, you will be more than likely tempted along the way. One is eating out, instead of saying "no" to offers, learn how to make the menu diet-friendly. Sometimes it just take some small adjustments to keep you on track with your healthy choices. Going out and socializing is part of our lives, you shouldn't have to sacrifice this just because you are making a transformation!
Nowadays, restaurants not only include the total calories but often the and macro calories for menu items. Making it much easier for you to stay on track. Typically it is the sauces and dressings that you need to watch out for, there is where the added sugar and sodium are located. Ask for grilled, steamed, or seared protein options. Also make sure any side veggies are prepared without butter or any other sauces. Last but not least, ask for any dressings or sauces on the side. You may like to be smothered, but being smothered on your food is never a good thing.
So whether you want build on the progress you made in 2014, or just getting started into fitness, begin applying some of these tried-and-true tips.
1) Get A Game Plan
First thing, come up with a plan! If you want to succeed, you will need to follow a defined path. Choose a workout and diet that's been proven, and stick to it. Don't try to combine four or five different plans into one. You'll just get overwhelmed, confused, and frustrated when you aren't seeing results.
2) Substitutes
If you're just getting back on the weight-loss bandwagon, don't remove everything you love from your diet on day one. Instead of completely eliminating your favorite foods, seek out some healthy substitutes!
Substitute sugary condiments with reduced-calorie options. For example, choose hot sauce over ketchup.
By making small changes first, it won't feel like you're completely changing your diet. You'll be in familiar territory, but you'll still start seeing results. Once you get comfortable with those swaps and have gained more confidence in yourself, start making bigger changes.
Here are a few more substitute suggestions:
- Instead of soda, try coffee or green tea.
- Swap sugar for Stevia or another natural sweetner.
- Instead of sugary sauces, try low-sodium hot sauces.
- Use greek yogurt for dips and dressings instead of mayonnaise.
- Choose low-fat cheeses like feta, ricotta, or mozzarella.
- ALWAYS check labels! Just be cause it says "fat-free" or "low-fat" more than likely they have higher amounts of sodium and sugar.
3) Take Progress Photos
Everyone is taking selfies now, progress photos will help you when you get in a rut and try to talk yourself out of keep moving forward. Start by taking pictures of yourself in a swimsuit from the front, side, and rear. No filters or crafty lighting allowed! Remember, you don't have to share these pictures with the world, but they are good to have for your own personal reference.
After that first set, take progress pictures every 2-4 weeks moving forward. Photos can be a great motivator when it comes to weight loss. Sometimes, they're also the wake-up call that you may have needed in order to get more serious about your fitness.
4) Track And Measure Your Meals
If you want to succeed, it's time to get serious about a food journal. No, you don't have to write down what you eat every day for the rest of your life, but you need to hold yourself accountable starting out. By keeping track, this can make a huge difference. Invest in a scale and some measuring spoons. Don't just poor, but measure all condiments and things you are adding to your foods. Most of the time, a little can go along way.
People often grab a snack here and there and have no idea how much it's adding up. In time, those occasional nibbles could actually prevent you from seeing the results you're after. Same applies to condiments, it may not be the food but what you are adding to it.
A study published in the "American Journal of Preventative Medicine" found that individuals who kept food records six days per week lost almost twice as much weight compared to those who kept food records one day per week or less. Accountability and awareness of where the calories are coming from are key.
A food journal, or an app like MyFitnessPal, will not only help you spot weaknesses in your daily intake, but also help you keep a record of what does work when you start seeing progress. The best part? You can always refer back to it for guidance.
5) Add, Don't Subtract
Losing fat is about adding more to your diet, not taking away. Think of your metabolism to a fire: If you keep adding quality fuel, the fire will burn faster than it did before.
Adding more to your diet does not mean more calorie dense foods, but nutrient dense foods. High-quality protein in your meals will not only give you a sensation of fullness, but will also help to increase the thermic effect of feeding (meaning you will actually burn more calories and absorb more protein than you do with carbohydrates or fats).
If your taste buds can handle it, try adding spicy peppers like chili peppers to your meals to help further ignite your metabolism. Capsaicin, the active ingredient in chili peppers, has been shown to increase energy expenditure and enhance fat oxidation.
6) Smart Cardio Sessions
Try adding high-intensity interval training (HIIT) to your strength-training before making any changes to your diet. In as little as 2 sessions a week maybe all you need to start seeing some changes. This will help motivate you more to start making changes in your diet.
For those short on time, HIIT can be an extremely time-efficient way to shed excess body fat and improve fat oxidation. A study in the "International Journal of Obesity" found that HIIT performed 3 times a week for 20 minutes was just as effective at reducing total body fat, as well as leg and trunk mass, compared to 40 minutes of steady-state performed for the same number of days per week.
Obviously there are many ways to spur weight loss. Increasing you current cardio of 3 times per week to 6 will make a huge difference in your fat-loss goals. So whether you want to HIIT it or walk it out, cardio can definitely push you to more effective fat loss.
7) Stress
Another important part of the weight-loss process is learning how to reduce your stress levels. Stress can actually increase the level of cortisol you have in your body, which makes you more prone to storing fat in your abdominal region. When you're less stressed, you'll exercise harder, be more mentally focused on your nutrition, and simply feel better overall.
Whether you prefer to de-stress with a light walk outside, short jog, yoga, meditation, or even the occasional comforting movie on the couch at home, don't forget to take some "you" time to relax and clear your head.
8) Target Calories
Before beginning any diet, you need to know approximately how many calories to eat. A week-long food journal is perhaps the most accurate way to determine what you're eating right now, but a calculator can help determine your calorie amounts to loose weight. The link below is built on the Mifflin-St. Jeor formula, and it will estimate your maintenance calories—also known as your total daily energy expenditure (TDEE)—based on your activity level and other factors.
http://www.calculator.net/calorie-calculator.html
9) Navigating Any Restaurant Menu
No matter how good you are with your diet, you will be more than likely tempted along the way. One is eating out, instead of saying "no" to offers, learn how to make the menu diet-friendly. Sometimes it just take some small adjustments to keep you on track with your healthy choices. Going out and socializing is part of our lives, you shouldn't have to sacrifice this just because you are making a transformation!
Nowadays, restaurants not only include the total calories but often the and macro calories for menu items. Making it much easier for you to stay on track. Typically it is the sauces and dressings that you need to watch out for, there is where the added sugar and sodium are located. Ask for grilled, steamed, or seared protein options. Also make sure any side veggies are prepared without butter or any other sauces. Last but not least, ask for any dressings or sauces on the side. You may like to be smothered, but being smothered on your food is never a good thing.
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