Ever found yourself in the frustrating situation of diligently hitting the gym, consuming kale smoothies, and embracing sugar-free snacks, yet witnessing minimal progress in your weight loss journey? According to experts, refining a few aspects of your routine might just be the game-changer.
Embarking on a long-term weight loss endeavor undoubtedly impacts both physical health and fitness. However, the combination of consistent gym visits and a nutritious diet doesn’t always guarantee the desired results. As Kim Kardashian aptly puts it, “It’s a full-time job,” emphasizing that every nutritional and training decision plays a role in achieving weight loss goals.
While individual bodies respond uniquely to nutrition and exercise, some universal truths underlie effective weight loss. Here are three key considerations from experts to optimize your healthy weight loss journey.
1. Strategic Training
Not all exercise methods are created equal when it comes to efficient weight loss. Despite the common inclination towards cardio-centric workouts for slimming down, experts suggest reconsidering this outdated approach. Soph Allen, a certified personal trainer and founder of Train With Soph, advocates for the effectiveness of resistance training in shedding excess weight.
Allen explains, “Increasing muscle mass means we burn more calories at rest, contributing to our overall energy expenditure day to day.” While cardio has its place, she warns against excessive sessions, citing a study suggesting that increased exercise can lead to reduced overall energy expenditure, hindering fat loss.
Encouraging clients to meet a daily step count, Allen emphasizes the importance of consistent movement throughout the day, promoting achievable goals.
2. Proper Nutrition
Quick-fix diets and restrictive meal plans may seem tempting, but Ryan Pinto, Advanced Sports Dietitian, urges caution. Rapid weight loss through very low-calorie diets can result in rebound weight gain. Pinto advises a balanced approach, emphasizing macronutrients, specifically higher protein and complex carbohydrates, for sustained results.
To establish a personalized calorie intake plan aligned with daily expenditure, Pinto recommends consulting a dietitian. Consistency in nutritional habits, he asserts, plays a pivotal role in long-term success.
3. Holistic Recovery Support
Amal Wakim, co-founder of Equalution, stresses the often overlooked but essential aspects of sleep and hydration in a successful weight loss journey. Adequate sleep and rest are critical for hormonal balance and appetite regulation, according to Wakim. She highlights the significance of water, the body’s ally in digestion and nutrient transportation, in controlling appetite and preventing dehydration-induced cravings.
Wakim concludes, “Don’t underestimate the power of a good night’s sleep and a glass of water; they’re essential partners on your weight loss journey.”
In conclusion, while each body is unique, these insights from experts offer valuable guidance for anyone committed to achieving sustainable and effective weight loss.