If you’re just starting out trying to lose weight (or maybe you’ve been trying to lose weight for a while), first things first– you’re in the right place to accelerate your weight loss. Many people are guilty of wishing they could lose weight while watching TV all day and eating junk food. This is just not going to happen. Even though losing weight is a long, time-intensive process, the effort put towards losing weight has many positive effects. If you want to accelerate your weight loss journey to having the body you want, here are some tips and Check to make sure you’re not making one of these 7 common weight loss mistakes:
1. Strength Training
Strength training requires you to contract your muscles against a repetitively against a resistance. More specifically hypertrophy training will increase muscle mass and strength. But, hypertrophy training has also been shown to increase resting energy expenditure and reduce visceral fat, especially when combined with aerobic exercise. Hypertrophy training will simultaneously save muscle mass while also promote visceral fat loss during a hypercaloric diet. Studies have shown that hypertrophy training with aerobic exercise, was more effective at reducing body fat than aerobic exercise alone.
In order to properly metabolize fats and carbohydrates, adequate water is a necessity. The process of metabolizing fat is called lipolysis. Hydrolysis which is the first step occurs when water molecules interact with triglycerides, also know as fats, to create fatty acids and glycerol. Ensure that you are drinking enough water is essential for Lipolysis aka burning off fat.
3. Daily Activity
It’s simple, the more active you are the more calorie you can burn. Instead of sitting in a chair, stand. Don’t take the elevator, take the stairs.
4. Sleep More
A deficiency in sleep has been associated with increased hunger, increased appetite, and a higher risk of weight gain. Research has shown that a lack of sleep may contribute to alterations in hunger hormones, increased appetite and a higher risk of obesity. Going to bed earlier or even sleeping in a bit may help to boost your fat-burning potential.
Weight loss is a slow, steady process that requires a certain amount of vigilance, commitment, and discipline every day. Weight loss is not an overnight process, it will take time.
Feel fuller for longer by eating soluble fiber which absorbs water and moves through the digestive tract slowly. Having an adequate intake of high-fiber foods may protect against weight gain and fat accumulation. Fruits, vegetables, legumes, whole grains, nuts, and seeds are a few healthy examples of high-fiber foods.
The beneficial bacteria of the digestive tract, probiotics, have been shown to many meaningful effects on your health such as immunity, mental health, and weight control. Taking probiotic supplements or increasing your intake of probiotics through food sources may help reduce body weight and fat percentage.
8. Healthy Fats
Although counterintuitive to many, research has shown that adequate intake of healthy fats will leave you feeling fuller, helping to prevent weight gain from overeating. Fats can help suppress hunger signals due to there longer transit time in the digestive system. You do want to stay away from trans fats which have been shown to increase body fat, waist circumference and visceral fat in human and animal studies.
Self-monitoring is a key contributor to weight loss success. Self- monitoring involves learning how to track your progress. Two keys to tracking your progress are:
- Keep a food AND exercise journal: Knowing you have to write down what you’re eating makes you think twice about your choices. Looking back to see how many workouts you’ve done can be a great motivator and it can also help you decide when it’s time to
- Test your body fat: Body fat percentage is often a more useful number than what you see on a scale because a scale can’t tell you if you’re losing water, fat, or muscle.