I’ll be the first one to tell you, weight loss isn’t fun. I can, however, also tell you that it’s actually pretty simple. This is a look into how I coach my clients to not only lose weight, but keep it off.
By integrating these 4 principles into your life in small, manageable steps, it becomes much easier to embrace a new healthy lifestyle. Creating a lifestyle, rather than suffering through a couple exhausting months of torture is how to ensure the weight STAYS off.
JUST REMEMBER “MESH”
I’m a big fan of acronyms. This is an easy way to remember the 4 fundamentals of weight loss:
The above principles are the over arching concepts that I use to create lasting results in myself and my clients. I will give a brief overview of each concept below. Stay tuned over the next week, though. I plan to dig deep into each concept and give you items that you can integrate into your current lifestyle to effectively lose weight.
NURTURE YOUR METABOLISM
Metabolic adaptation is basically a way to describe the demand you are putting on your body and its response. The idea is to ask your body to burn more calories throughout the entire day rather than just during exercise. The easiest ways to go about this is to add muscle and keep your body fed properly (don’t drop calories too low).
For any ladies cringing and the idea of adding muscle and perhaps looking masculine: muscle lends itself to a more feminine shape than the fat you’re going to lose, I promise! I will dive deeper into this on the next post in this series.
ENERGY: INTAKE VS. OUTPUT
How do we measure how much energy our body is taking in or putting out? Calories! There are many, many, many fad diets exhausting your social media feeds, however they all come down to this key concept! Burn more calories that you are taking in. The end.
No really, it’s that simple. Regardless of what foods you’re choosing, if you eat more than you burn, you’re going to gain weight. Eat fewer calories than you burn, lose weight.
The tricky part is finding out what is going to be the right balance for your specific body. Again, stay tuned to find out a good starting place for calories in and how to find out how many calories you burn.
The simplest and hardest concept of them all is sleep! Your body needs 7-8 hours of sleep to keep firing on all cylinders. Our lives are busy, though, and dripping with distractions from a good night’s sleep.
This one is the hardest one for me. We all wear so many hats and want to find time to be the best we can under each hat. The first thing to go is sleep, right?
There is a long list of physiological reasons we need catch more Z’s. In addition to those, though, the productivity and emotional reasons are through the rough as well.
If you’re someone who is restricted to 5 hours a night, don’t panic! There are several baby steps to work up to getting a fully rested 7-8 hours of great sleep. I’ll get you there without too much sacrifice!
The greatest struggles I hear from incoming clients is their (1) lack of motivation and (2) overwhelm with how to start. By gradually introducing healthy habits into your life, you begin creating that coveted healthy lifestyle.
The thing is, motivation isn’t really something you can depend on every day. What you can depend on is a habit.
Once it’s a habit, your workout isn’t something you need to get pumped for, it’s just something you do. Just like water isn’t something you have to remember to drink, you just do it.
I know these things are easier said than done, that’s why it’s a process. Baby. Steps. I can’t say it enough. Don’t rush it, or burn out is inevitable. Slow, steady, actionable items that take you in the direction of your goals.
LOSE THE WEIGHT FOR GOOD
Are these 4 principles things you can incorporate into your life? They may not seem like a revelation, but these are the building blocks of the foundation of the healthy lifestyle that is manageable for you.
Something that isn’t considered enough is “individual variance”. What does this mean? It refers to you being you and me being me. What works for me specifically will not work for you.
It’s extremely important to understand everyone has a different upbringing, schedule, family life, food intolerances, digestive systems, hormone makeup, and on and on. I want to introduce ways to make these ideas suit you and whatever variances you may require. Health is not one size fits all.Find what works for you. Health is not one size fits all. Click To Tweet
Let me know which of these principles is going to be the toughest for you and which is going to be the easiest below!