Are you frustrated trying to shake those last few pounds despite your best efforts at the gym? The closer you get to your goal weight, the harder it is to lose weight. Instead of waving the white flag when you hit a weight loss plateau, try making some simple adjustments to boost your fat burning and get your weight loss goals back on track! Ask yourself these questions and get some answers!
1-Are your eyes bigger than your stomach?
A giant portion of dinner might seem appealing after a workout but when you start to get closer to your goal weight, every calorie counts. Start cutting your portion sizes to match your goals. Use a scale and measuring spoons instead of “eyeballing” your portions. As you get closer to your goal, every calorie matters, and even a few tablespoons of certain foods can tip you over your calorie goal for the day. Start measuring out everything you eat so that you are sure you are eating the right amount of calories.
2-Are you sabotaging yourself?
Do you ‘’reward’’ yourself too often or too much after a tough workout? Having that bowl of ice-cream or piece of chocolate cake as a reward for going to the gym will offset the calories you burned during your workout.
Instead of breaking out the Ben and Jerry’s, find healthier ways to indulge in small portions. Oftentimes, your reward to yourself is far more calories than you burned in the gym. If you do this multiple times a week or month, the calories easily add up to the point where you may even gain weight. Next time you have a craving, try to keep your treat within 10% of your daily calories. This way you will be sure to not overindulge.
3-How honest are you with yourself?
Are you really working as hard as your social media updates and gym selfies depict? Take a good look at your day, are you living an active lifestyle? Or are you hitting the couch for the rest of the day after your morning workout? A one hour is only 4% of your day. If the other 96% of your day is spent motionless in front of a computer or tv screen you will not get the results you want. Instead, remain active throughout your day. Walk wherever you can, take stairs, play outside with your children, or even do a few squats or lunges or pushups between chores!
4-Are you consistent?
Do you have an on-again off-again relationship with the gym? Hitting the gym for a solid four days and then taking a week off to recover will not get you the results you want. Find a pace and intensity level that allows you to remain consistent and avoid burnout. Consistency is also key in mastering your routine. For example, as you become more proficient at certain lifts, such as the deadlift or squat, you can begin increasing the weight to build and maintain muscle, or start to learn more advanced moves.
‘’Long term consistency trumps short term intensity’’-Bruce Lee.
5- Getting enough R&R? Rest and recovery.
Not only does your body need proper nutrition to recover, you also need to get enough sleep and stay hydrated. Weight-lifting causes your muscles to break down, and as a result you need time to rebuild your muscle before you get back in the gym. If you are new to your exercise routine you will require more rest. If you are just starting out, 3 days a week of exercise is often enough. But if you really want results, you should work up to working out 6 days a week, and alternating which muscle groups you focus on so that they have days of rest in between to recover.
It’s important to remember that you won’t see results overnight. Stay consistent, focused and dedicated to your healthy lifestyle, and you will reach your goals!