In an ideal world, we would jump on the scale every morning and see the number decrease. It would be a complete downhill slope from the day we started our journey 📉 That would be amazing, wouldn’t it? But for many reasons, this just doesn't happen... because life happens! 🌍
Our weight will fluctuate on a daily basis and this is just part of the process, and something which can be out of our control (TOTM, Stress, Water Retention etc.). Personally I prefer to avoid the scale altogether and use measurements to gauge progress 🏅
What we are in control of, is what we consume & if we create any physical activity for ourselves. Lets face it... It's much easier for us to over-consume foods than it is to burn it off ☹️.
If you want to see results and physical change, unfortunately you're not going to be able to out-run a poor diet ❌. It doesn’t matter how fast you run or how many pounds you can squat. If you are eating garbage food, it is going to show up on your body 🗑 If you're not seeing results yourself, have you looked into your diet? Have you looked at your input vs output? Have a little think about it for a second... 🤔
Weight gain is caused by an increase of calories compared to the output. A calorie deficit is a state in which you burn more calories than you consume. For example:
You burn 2,500 calories per day, but only eat 2000, you have created a deficit of 500 calories per day. A calorie deficit forces the body to use non-food sources for energy (typically body fat) to make up for the shortfall, which subsequently causes weight loss. Click here to read more about calorie deficit & savvy food swaps!
Life is meant to be lived and that might mean an occasional piece of pizza or glass of wine 🍕🍷 The key here is to learn moderation and create healthy eating habits. Life happens, parties, holidays, etc. and you will need to learn to navigate these situations if you're wanting to see results 🔀.
Focus more on eating lean proteins 🍗 plenty of greens 🥦 while reducing sugar and alcohol. If you are constantly restricting your food, this will lead to more issues down the line, so find a nice balance of 80/20 which works for you.
When I ask women what they do in the gym, most of them answer either the elliptical or treadmill (I understand, I used to do the same thing!). I love the feeling of sweat dripping down my face 💦
Cardio, however, is not going to burn as many calories over the long term as weight lifting 🏋♀ Strength/Weight training is a highly effective form of working out to encourage calories to burn even after you have finished your session.
We believe that a varied workout routine is what will get you on the road to a consistent road to getting lean and healthy. This is why our programmes offer a range of different workout styles, integrated within our structured plans.
Not only will your diet and exercise affect your progress...
When your body is tired 💤 or stressed, it produces 2 hormones that will work against you when it comes to weight loss.
Grehlin will tell your body that it is hungry, even when it isn’t. Ever stay up late and think “hey, I need a snack?”. That is grehlin talking.
The other hormone is cortisol, also known as the stress hormone. When your body is under constant stress, it puts your body into fight or flight mode. This creates excess cortisol, which tells your body to store fat.
Make sure you're getting enough 😴 shut eye at a night time. Going to bed at a reasonable time will also stop you from reaching from those naughty night-time nibbles 🙊🍫
Stress reduction is critical when it comes to women and weight loss. Find a way to wind down from it all and make sure you get enough sleep. Trust me, I understand how difficult that is to do on a daily basis, but you will feel so much better!
Take some time out for yourself; run a bath, pop on a face mask, listen to your favourite music and chill out 🛁
If you're looking for results take a look at your current situation, make some tweaks to your diet, exercise and sleep routines and you'll be on your way 🥇