A couple of Warriors told me recently that while they are happy they are getting stronger, they really want to lose more weight.
I thought it might be helpful to share a few things you can do to make that happen.
You see, there are all sorts of diets and programs that can work but there isn’t necessarily one program that works for everyone.
The key is to apply the principles that work. While strategies may change, principles don’t.
Before I get to those principles, I want to share a few things that are important to know.
First, make sure you are measuring the right thing. If you are only measuring your progress by what the scale says, you may be setting yourself up for disappointment.
When you start a program that includes resistance training, you may gain a bit of muscle which is a good thing. It’s a good thing because the increased muscle will lead to a faster metabolism which means you’ll burn more calories, even at rest. So, even though the scale may show a slight gain, you’re setting yourself up for long term success. Of course, if you have a significant amount of weight to lose, that doesn’t mean that you won’t lose it but you may have to be a bit more patient with it.
Regardless of if you are going to pay attention to the scale, here are some other measurements/tracking methods to consider:
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- Body Fat – Getting an accurate body fat measurement can give you a more accurate picture of what’s going on
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- Eyeball test – How are your clothes fitting? Does your body feel firmer? How’s the posture? An eyeball assessment can go a long way. Using pictures can help as well.
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- Confidence – A huge benefit to exercise and resistance training in general is what it can do for your confidence. Sometimes simply challenging yourself in new ways can do wonders for your confidence.
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- Circumference Measurements – Pull out the old tape measure and measure the areas you are concerned with such as waist, hips, stomach, etc. Just be sure to measure the same exact spot for accuracy.
A coach once told me something I’ll never forget. She said, “If you keep doing the right things long enough, the right things will happen.” I find this to be spot on.
Here are 3 things you can do to ramp up your fat loss.
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- Track your eating. Peter Drucker said, “What gets measured gets improved.” I’ll give you some tough love here. You may think you know what you are eating but between doing things on autopilot and not reading or misunderstanding labels, studies show people to a terrible job of estimating what they are eating. Certain foods are omitted and others that were reportedly eaten weren’t. If you want to get serious, track it!
- Move. Sounds obvious but many people fail to realize how little things add up like a 20 minute walk every day or getting those steps in. Non-exercise activity is one of the best ways to improve your health and fitness.
- Eat a well-balanced breakfast. Your mom was right. Breakfast can be the most important meal of the day. People who lose weight and keep it off tend to prioritize the first meal of the day. There are many benefits there but one of them is starting the day with a win!
- Track your eating. Peter Drucker said, “What gets measured gets improved.” I’ll give you some tough love here. You may think you know what you are eating but between doing things on autopilot and not reading or misunderstanding labels, studies show people to a terrible job of estimating what they are eating. Certain foods are omitted and others that were reportedly eaten weren’t. If you want to get serious, track it!
Losing weight and keeping it off is NOT easy but it is simple. By doing these simple things, you will greatly improve your chances of success.
Which one of these can you add or improve?