There are many things you cannot control about your day. The same is true about how your body responds to exercise and healthy nutrition. What if you gave up what you cannot control, and only focused on those things you have direct control over?
I would like to challenge you to think about weight loss differently than many mainstream methods. There are 3 things I see people focus on that they have little control over, but can cause great anxiety.
- How fast the number on the scale drops.
Many programs promise you will lose a certain amount of weight per week. But if you are exercising, and eating a healthy amount of calories to support exercise, you may not see the scale move at all for weeks.
2. What part of your body loses fat first.
Spot reducing is a myth. You can “tone up” a muscle. But if that muscle is covered in body fat, you will not see it. There are many exercise plans and fitness gadgets that promise to slim down certain areas. Stop the stress and anxiety and throw those plans and gadgets out!
3. The exact weight you will be when you achieve a healthy body fat.
There is never a set answer. If you look better, feel better, and have improved your health, why care what the scale says? Focus rather on a healthy body fat percentage.
Mai Trainer's 5 Keys to healthy body fat loss.
1. Fuel your body.
Eating too few calories slows your metabolism and can cause muscle and bone density loss!
MaiTrainer recommends: Women eat at least 1500 calories a day, with at least 75-112 grams of protein.
Men eat at least 1800 calories a day, with at least 90-135 grams of protein.
2. Strength Train 2-3 days a week with a full body routine.
Strength training is the only exercise that will increase your resting metabolism.
If you move directly from one exercise to the next, you keep up your heart rate for a cardiovascular workout as well!
3. Add intervals to your cardio routine.
Intervals can be as easy as going for a walk and adding 1-3 minutes of jogging. If you are used to running you could try adding hills or sprinting. If you are on a cardio machine increase the resistance or speed up for 1-3 minutes and then return to a normal speed.
4. Get 7- 8 hours of sleep.
Studies show that lack of sleep increases chances of obesity. It can also lead to increased risk of mental health issues.
5. Drink Water.
8 glasses of water is still a solid recommendation. However, depending on your needs it could be more or less. Body fat molecules are broken down for use by the body using hydrolysis. Your body must be properly hydrated to break down body fat for fuel!
Take your focus off the scale. Set small goals each week towards meeting these requirements!
NEW! - 6 Weeks to Wellness with Coach Maile Inouye. Details are here!