If you’ve been sweating it out at the gym and killing yourself by saying no to all your favourite foods without seeing any gratification from your bathroom scale, you are not alone.
The balance between consuming enough calories to keep your metabolism running, but not too much that you cease to see weight loss benefits is extremely delicate and can make losing weight more difficult than it has to be.
But these tips can help you keep on track with your weight loss journey so that you can reach your goals and be healthier and happier!
Keep Your Calories in Perspective
According to Eric Doucet, Ph.D. and human kinetics professor at the University of Ottowa, “people grossly overestimate how many calories they burn during exercise, especially when they think it is high intensity.”A lot of this is due to inflated calorie counts from cardio equipment and over-enthusiastic gym instructors that promise you will burn 1,000 calories each hour in their class.
All of this can lead to people feeling like they deserve an extra treat because of how hard they worked at the gym or skipping the next day’s workout.
To make your workouts count more, focus on your intensity and perceived effort rather than the numbers that the equipment might show. Also, try to add quick bouts of speed, working at your max effort, for at least 30 seconds every few minutes, burning more calories and increasing your stamina.
Maximise Your Calories Burned
For many people, the calories that they burn at the gym just aren’t enough to make a dent on the energy that is stored in adipose tissue.To help your body to continue to burn fat even after you’ve taken off your running shoes, you can incorporate foods or natural supplements that will keep your basal metabolic rate high so that you can burn calories even while your body is at rest.
By getting 7-9 hours of sleep each night, you will also be able to keep your energy levels high and be more inclined to do little activities that will keep your heart rate elevated, activities as simple as housework can go a long way in helping you lose weight.
Vary Your Measurements of Success
Ben Hurley, Ph.D. and professor of exercise physiology at the University of Maryland says that “fat loss and weight loss don’t always go hand in hand.”In other words, even though you might be getting rid of fat stores, your scale won’t necessarily show that because you are also gaining muscle.
Since muscle tissue is much denser than fat tissue, about 18% more dense for most people, you could be building lean muscle mass and getting rid of flabby fat without gaining or losing a pound.
To make sure you don’t get discouraged by a lack of weight loss, chart your progress using a tape measure around parts of your body that you would like to see improvement in.
You could also chart how well you are improving in your workouts to see what a positive impact regular exercise is having on your body. All in all, if you keep up your morale, it will be easier to stay motivated.
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