Rapid Weight Loss that Lasts……………..
#1. MINDSET SHIFT: It’s essential that you re-wire your mindset to think of your health as a journey comprised of daily habits. To begin this mindset transformation you need to start with your Why –Why are you choosing to get healthy –what’s your motivation ?
#2. DIAL YOUR FOOD CHOICES IN FURTHER: You may have heard me say this before. I prefer my clients take a progressive approach to their new way of eating.
If you’re used to drinking 4 cans of soda a day, rather than quitting cold turkey and just drinking water starting on day 1, I recommend you progressively replace a can of soda with water over the coming weeks. Same goes for processed foods like cookies and bread. Eventually our goal is to clean these foods out of your daily diet, but this progressive and sustainable approach will help coax the fat off over the long-term rather than just force it off in the short-term. So if you’ve hit a plateau, take a look at your diet and see if you’re still consuming processed food daily.
In many cases this may be those foods disguised as healthy such as those 100 calorie processed snack packs or whole grains. If you are, progressively replace it from your daily eating with other sources of whole foods to further coax off the stubborn fat.
#3. CALORIE AND CARB CYCLING: Calorie and Carb cycling can help break weight loss plateaus by tricking you into eating less than you think. In essence, some days you eat normal amounts of good quality foods, then other days you eat less.
Rather than being at a constant calorie deficit, this fluctuation in calorie consumption prevents your body’s metabolism from slowing to a halt while still being in a calorie deficit at the end of the week.
#4. EAT MORE PROTEIN: One of the risks of being in a calorie deficit is the loss of muscle tissue. Muscle is the key metabolic driver. The more muscle you have, the higher your metabolism.
Unfortunately when people cut calories too much, they lose muscle, thus decrease their metabolism and ability to burn fat for energy.
#5. LIFT WEIGHTS: Unfortunately when people are focused on losing weight, they become addicted to cardio. When on a low calorie diet, cardio can further attack your lean muscle tissue ----thus slowing your metabolism even further.
This is why maintaining your strength and building muscle can help you overcome your weight loss plateaus. And if you already do lift weights, make sure you’re switching up your workouts. Your body will eventually adapt when the same methodology and stimulus is applied over and over again. If you’re in the comfort zone of doing the same exercises, in the same order, with the same weight, the same tempos, the same rep and set counts, and the same rest periods, change it up.
Lift heavier weight with good form. Shorten your rest periods. Slow down your tempos of how quickly you’re lifting and lowering the weight. Add in more sets to increase the volume of your workouts. Whatever you’re currently doing, switch it up.
— Jaime Brenkus Health Tip 48