Many of us struggle with weight loss including myself. I remember the days when I could eat a whole pizza and not put on a pound. These days are a little different now I must watch what I eat and make sure to get my 50-minute workout in daily.
So, I’ve put together some strategies to help you smash your goals.
1. Figure out your basal metabolic rate. You can use the BMR formula to figure this out BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years), use a BMR calculator which can be found online or you can get resting metabolic rate test. The RMR test determines the number of calories your body is using at rest by analyzing the amount of oxygen your body uses. Talk with a personal trainer or fitness professional to find out more about BMR.
2. After you find out your BMR you will need to measure your activity level. There are many products out there that can help you do this. Devices like your cell phone, I watch, Fit bit, polar HRM to name a few. These devices will track your activity and tell you how active you are. This will give you a good idea of how your activity plays a role in your weight loss. If you like running I would get one that doubles as a running watch. There are many choices out there so many sure to talk to a fitness coach or trainer to help find the best option.
3. Once you find out your BMR and have an idea of your activity level you can start to look at what you’re eating. Yes, I know that having a food journal can be a pain but it does help. Pick up a tracking app and put it on your phone. Tracking your food can make or break you when it comes to your goals. Many of these apps have a BMR calculator built in. There are many apps out there my personal choice is my fitness pal. Talk to a nutritional coach or personal trainer to pick a tracking app.
4. Set up a schedule for your workouts. You need to focus on your goals and set up a daily workout. We all are very busy and it’s very hard to squeeze in a workout but exercise has been shown to make you more productive. Exercising regularly will increase your energy levels which will help you get things done. I try to put aside 50 minutes per day for exercise. Having a personal trainer can help you stick to this schedule.
5. Pick a plan and stick to it. Make sure you pick a plan that is progressive and easy to follow. If you have any limitations talk to a fitness trainer and set up a program to work around your limitations. Start with low intensity cardio workouts and moderate intensity weight training. Focus on big movements like squats, chest press and rows. Increase the weight at a slow and steady pace.
6. Keep a clean home. This means that you clean out all the junk out of your home. That means limited processed foods like cookies, soda, breads, cakes and pasta. Focus on having veggies, lean meats, fruits, yogurt, beans and nuts in your home. When you go out to eat then you can enjoy some of the other foods that aren’t allowed in your home. This will let you enjoy those foods when you eat out. If you have them in your home, you might turn to them when you’re stressed.
7. Hire a professional if you’ve failed in the past and you are starting to slip you might want to hire a professional personal trainer or nutritional coach. Having someone to push you can make or break your program. A personal trainer can help keep you on track and make sure that you are progressing forward with your program. Sometimes getting an outside look can help you see what is going wrong with your plan.
If you’re new to exercise, make sure to start out light for the first month. When you’re doing, your cardio start with walking, elliptical or bike. These are low impact cardio workouts that will minimize injury. When you’re doing weight, training make sure to pick weights that you can do with control. If you are having trouble I would advise seeking professional help. Getting some help from a personal trainer can dial in proper form so that you get the most out of your program. Working with a trainer can also help to minimize injury.
Good luck with your fitness goals. I know that you will rock this. I have put together a simple workout program below to get you started. If you have any questions, feel free to reach out to us.