1. Focus on changing your habits
To obtain fat loss, concentrate on changing your poor habits instead of focusing on will power; for example, walk/cycle to work instead of driving, bring your healthy lunch to work instead of going to the local deli or canteen. Focusing on sheer will power has its advantages, but it can be very difficult, and may only end up causing more stress in your life.
2. Don’t overcomplicate things
Over complications, will lead you to frustration and eventually you’ll give up. Simplify your training, you don’t need to get into the gym everyday f the week to lose weight, something as simple as going for a long walk every morning, will burn calories and aid weight loss. Also, simplify your nutrition, making small changes like removing processed foods like biscuits or bread from your diet is a good place to start. Finally, simplify your life. Cut your time demands, it doesn’t matter what time of day you exercise, just get it done.
3. Manage your stress levels
We are living in an age of unprecedented stress; work, family, gym, health, hydration. Address the stress. Stop ignoring it. High stress completely jeopardises your chances of success here. Recovery from stress will not only result in overall health and composition improvements, but also a strong and effective immune system, which is especially critical at this time of year. Yes, exercise can help lower stress levels, but it will affect your overall energy levels. Organise your days in advance, sit down and prioritise your tasks for the day ahead. Avoid walking into your day on auto pilot.
4. Improve your flexibility
Flexibility has many of hidden benefits. If you can move your body, you can activate the muscles around your body. Flexibility is needed to perform everyday activities with relative ease. To get out of bed, lift children, or sweep the floor, we need flexibility. Staying active and stretching regularly help prevent a loss of mobility, which ensures independence as we age. Being flexible significantly reduces the chance of experiencing occasional and chronic back pain.
If you are not adequately hydrated, your body’s systems will not operate effectively, as a result your performance levels will drop. Drinking water also helps you avoid eating and drinking extra calories. You feel fuller, so you don’t eat as much. Drinking cold water can help speed your metabolism, thus increasing the rate of fat loss.
6. Get into it
For maximum results you need to get into nutrition and fitness. When you actually take an interest in something, you’re already on your way to success, rather than someone who isn’t and seeks out to find some tools for a result, that most likely will not last in the long term.
7. Don’t rely on supplements, that don’t work
Fat burners, BCAA’s, CLA, diet whey to mention but a few. Don’t waste your money on these supplements. Supplement companies are highly driven by a team of highly qualified marketers and promotion experts, who’s’ sole focus is on making money on you! Don’t be fooled. Focus on your food (calorie intake) and exercise.
8. Increase your magnesium intake
Magnesium helps produce energy and regulate blood sugar. Higher amounts of magnesium also helps with better control of insulin and glucose blood levels, along with preventing bloating and water retention.
9. Set micro goals
Setting big goals are great, but we can often overwhelm ourselves with trying to achieve this massive result. Instead, break things down into weekly, achievable goals and celebrate your wins. Take it one day, one meal, and one workout at a time, embrace the journey.
10. Make your goals your own
You may be driven to achieve your goal from images of models on social media; who train full time as part of their job. However, most of us don’t live this lifestyle, so, focus on yourself and don’t let social media warp your mind.
11. Don’t over exercise
If you don’t take adequate recovery days on your training program, your body will always be playing catch up. You’ll go into a workout with less energy. Sore muscles also affect movement and can cause injuries. It’s okay to take a day off now and again.
12. Don’t go overboard on caffeine
Again, if you’re not recovering from your workouts, fatigue sets in; as a result people tend to load up on caffeine. This is giving you a false sense of energy. Increased caffeine consumption also masks chronic stress and could also disguise hormonal issues in your body.
13. Address your food intolerance’s
If you’re regularly suffering from inflammation or low moods and energy, then there may be some foods that you’d be better off cutting out. Try to drop certain foods like dairy or gluten from your diet for a few weeks and find out if you feel better without them.
14. Increase your intake of good fats
They allow the body to burn fat in situations where fat burning is turned off. Omega-3s increase the heat of your cellular furnaces. Omega-3s make these burn more and more energy, thus turning you into a fat-burning machine.
15. Add extra carbohydrates to your nutrition
Carbohydrates will help fuel your workouts. It supports your body and mind. The brain occupies 50% of your body’s glucose (the molecule that carbohydrates turn into when consumed in your body). They are also rich in nutrients.
16. Have a balanced breakfast
It’s the most important meal of the day. Having a protein rich breakfast will help regulate blood sugar levels. As well as this, you should add some carbohydrates and fats too, to help kick-start your energy levels for the day ahead.
17. Don’t eat too much
You may be following a ‘clean’ eating plan; however, these clean eating rituals also include calories! Also, never eat until you are full, eat until you are satisfied.
18. Be consistent
In order to achieve your goal, you need to set a plan that you can follow Monday – Sunday. Weekends should not be used as an excuse to veer off track, you may have only found that track after years of poor health and weight gain, now stay on it. So, you need to find a sustainable nutrition plan, not a ‘diet’.
19. Try not to become too extreme
Going ‘all out’ on your new routine could give you great results in the short term. However, it’s not sustainable long term. Fat loss will be short lived, and as a result you’ll have less desire to do it again. Try not to develop an ‘all or nothing’ routine.
20. Stop overthinking
Over-thinking can be detrimental to your performance, and can lead to anxiety and depression. Learn to breathe, relax and live in the moment.