weight loss in 2016

Weight Loss in 2016: New Year’s Resolution

weight loss in 2016If you ask most people what their number one New Year’s resolution is, most would answer that it is to lose weight and or obtain better health. It is the most popular resolution because many people experience challenges with their weight loss. The flip side to that is this; the reason why it remains number one on most people’s list is because somewhere in their mind, they believe that attaining that goal is possible. The truth is that weight loss in 2016 is possible.

Losing weight can be tricky because a couple of things need to happen at the same time, and for a consistent amount of time, before you can lose weight. Exercise, Nutrition, Sleep and stress management all play a role in double digit weight loss. My clients and I have had some great success over the years in the weight loss category. After years of trial, error, experimentation and then finally continued weight loss. Here are my best tips for your weight loss in 2016.

Here are 10 steps for weight loss in 2016:

1. Set and commit to a goal

Think about what your goal is, what will be the benefits of accomplishing your goal, and why it is important to you. No one can do this for you! These are your goals, your wants, your needs, and your desires. Be honest with yourself. Write it down and tape it up to as many places as you can in your house so that you don’t forget it. A great place to put it on is the refrigerator. Read your goals at least once a day so that you can stay focused and committed to the goal.

2. Find a Coach that can help you reach your goal

If you want your taxes done right, you hire an accountant. If you want to manage your finances better you hire a financial advisor. If you want your child to learn how to play the piano, you hire a piano teacher, and so on and so on. A coach will eliminate the guess work and put you on the fast track towards success. Time is valuable, so having a coach to direct you on your wellness journey will save you time, and increase your chance for success exponentially.

3. Join or develop a team

Find 1 to 5 other people who have a similar goal as you and work together to help each other achieve that goal. You can keep each other accountable, exchange tips, healthy recipes that actually taste good and encourage one another throughout the journey. Teamwork makes the dream work, there is strength in numbers and support within communities. Don’t try and do it all by yourself. We all need someone to lean on.

4. Get started

No one has ever accomplished their goals by just sitting on the couch. You have to move, and you have to be proactive. TAKE THAT ALL IMPORTANT FIRST STEP! Follow it with another step. Now you have momentum working in your favor. Do whatever it takes to get started. Join a gym, buy a juicer, go to the farmers market, do push ups and crunches in between commercials, walk around the neighborhood, do a Zumba class, but just do something. You do WHATEVER it takes to get started.

5. Keep going

Nine times out of ten, your results are on the other side of you resisting the temptation to quit. When you feel like you are about to quit is when you need to push the hardest. When you have a great team supporting you and a great coach guiding you, it helps you through the tough times and carries you into success and the accomplishment of your goals. We all fall down, but it is the one who stands up after the fall that will claim the victory.

6. Train effectively

Working multiple muscle groups instead of isolating small groups will ensure that your heart rate elevates to the fat burning zone. Working out small muscle groups can keep you from losing weight if you are not targeting the larger muscle groups. Work all muscles, but don’t forget your core. Visit our youtube page for a quick directory of exercises that will get you started.

7. Feed your weight loss, don’t starve.

Many people do not realize that you have to eat small and frequent meals. Skipping meals can cause your metabolism to slow down. You may lose weight in the very short term, but when you return to the food, you will put on more weight than you originally had. Small frequent portions of healthy foods such as vegetables, fruits, whole grains and lean proteins will keep you energized and turn your body into a fat burning machine.

8. Keep a nutrition log

Many people do not realize how much they are eating until they take a critical glance at their nutrition habits. Writing and keeping a nutrition journal is a big tool that can help lead to weight loss. Numerous studies have shown that people who write down what they eat, lose more weight than the ones who don’t.

9. Honor your Resolution by becoming a problem solver.

We know that the word resolution comes from the word resolve. Resolve means to have firm determination to do something, or settle to find a solution to. It is important to find solutions daily. The challenges will come. If you find that you are too tired to exercise after work, go to sleep early and workout in the morning. If your feet hurt when you run, get fitted for the right shoe so that your feet will feel better. If you don’t like working out by yourself, join a group fitness class and make new friends. If you like desserts and normally eat three slices of cake, cut it down to one slice so that you don’t deprive yourself completely and move closer to your weight loss goal. Many times, the solutions are there if you have a strong enough desire to solve the problem.

10. Use each day as a stepping stone towards success.

Take incremental steps that will lead to progress every day. Do not try to lose all of the weight in one day. You didn’t gain the weight that way, and you will certainly not lose it that way. Your goal should be to lose 1 -2.5 pounds every week. If you lose a pound a week, by 2017 you’ll be 50lbs lighter. If you started last year and reaped the benefit of that kind of weight loss today, I’m sure you would be happy with that. You have that chance, right now to finish 2016 better than 2015. Start today so that you can say, “2016 was a great year”!

If you choose weight loss in 2016 as your New Year’s resolution, use these 10 important steps to get started and stay on task.  Still have questions about where to start?  Call 404-913-2629 and ask a personal coach to help you with weight loss in 2016.

Exercise and Weight Loss

Exercise and Weight Loss for the Body, Mind, and Spirit

Exercise and Weight LossMany of us first join a fitness club for the combined benefits of exercise and weight loss.  Others want to bulk up and gain muscle mass.  But did you know that there are some wonderful secret benefits that many fitness enthusiasts rarely discuss?  It’s true.  Exercise offers tremendous benefits for the body, mind, and spirit.

It is not uncommon to feel somewhat intimidated of joining a new gym.  The underlying fear of possibly walking onto the gym floor while surrounded by perfectly toned physiques and buff bodies often keeps many people from joining.  But for those of us who keep coming back, this fear and anxiety quickly disappears.  People of all shapes, sizes, ages, and backgrounds go to the gym.  In fact, many lifelong fitness enthusiasts keep exercising well into their golden years for a wide range of reasons other than exercise and weight loss.

Exercise for the Body

  • Exercise helps to boost the immunity system.
  • Improved immunity means fewer sick days.
  • For those recovering from a chronic illness, a regular workout routine can help expedite the healing process.
  • Others workout to prevent disease or possible injury from an otherwise active lifestyle.
  • Working out gives us more physical energy and stamina throughout the day.  We can get more done and at a faster rate.

Exercise for the Mind

  • Did you know that going to the gym can make you smarter?  Cardiovascular exercise can produce exercise can produce new brain cells and improve overall performance.
  • Exercise can also help us to focus better and concentrate longer.
  • With this newly increased attention span, we witness a better and faster decision-making process.
  • Exercise also sharpens the memory by increasing cell production of the area of the brain called the hippocampus.
  • Medical studies show that exercise can also prevent exercise can also prevent cognitive decline in later years.

Exercise for the Spirit

  • Exercise increases the body’s production of endorphins, which create feelings of happiness and euphoria.
  • Getting sweaty at the gym causes the body to slow down its production of cortisol levels that can cause feelings of stress and anxiety.
  • For recovering addicts, physical activity stimulates dopamine production, the “reward chemical” that keeps us addicted to so many things, like drugs, alcohol, food, or even shopping.
  • Exercise is a natural cure for chronic depression.  According to WebMD, “regular exercise seems to encourage the brain to rewire itself in positive ways.”
  • Medical studies show that those who exercise witness a surge in creativity for about two hours afterward.

While exercise and weight loss may be initial reasons for joining a gym, most of us begin to discover the other secret benefits fairly quickly.  As we begin to see positive results and a new physical transformation, we also become more confident and assertive, which can help us physically, mentally, emotionally, and even socially.   For more information on the many benefits of exercise and weight loss, contact one of the personal trainers at Fit2DMax today.