Why can’t I lose weight and why did I lose weight and then gain it back? This common dilemma can frustrate many adults who are seeking wellness and a healthier lifestyle.
If you’ve ever found yourself in any of these situations, we’re here to help you crack that puzzle. Study findings by Scientific American revealed that 8 out of 10 people who lose weight end up gaining it back within 1 year of losing it. Hence, our focus on nutrition and strength training as part of a comprehensive weight loss program. The majority of the people who commit to a workout routine and diet plan often find themselves back at square one in the long run. If you’re wary about not reversing your gains after your keto weight loss plan or are keen to get it right the first time, our gym in San Diego has rounded up these fitness goals-oriented strategies to help you get and keep the body of your dreams.
1. Watch the carbs- 50 grams per day
Our fitness classes and personal trainers in San Diego receive this question many times from clients: can eating carbs make you gain weight? We thought we’d set the record straight today. Carbs are not the enemy when it comes to weight loss. However, consuming too much of it – typically more than 200 grams per day – can gradually lead to weight gain, especially to those prone to heart disease.
The secret to how to eat carbs without gaining weight lies in balancing your daily consumption to about 50 grams. However, this isn’t a one-size-fits-all metric so it would be best to consult with professionals, particularly nutritionists. They can find your sweet spot while also considering your overall well-being.
- Try to limit processed carbs as much as possible- these are the real culprits
- Embrace whole foods instead. We’re talking squash, turnips, beets, pumpkins, you name it
- Be choosy about packaged foods. Not every low-carb packaging is true to its word. You want to watch the ingredients lists for processed carbs and added sugars
One tip that our nutritionists often underscore is identifying your ideal portion size. Then, you need to fill your plate with a balance of proteins, carbs, and vegetables. This strategy enhances your wellness and helps avoid injuries and muscular imbalance.
2. Don’t skip the most important meal
We’re talking about breakfast. Skimping on the first meal of the day can do more harm than good for your weight loss efforts in the long run, particularly when trying to increase muscle strength.
Research indicates that breakfast eaters or those who enlighten their morning with a nutrition-packed meal tend to be successful in weight loss maintenance. They exhibit certain qualities that aid in weight maintenance, such as healthier eating habits, as they can better keep their appetite in check. Of course, your breakfast food choices will also play a massive role in influencing your cardio health.
Our fitness experts at San Diego understand the power of protein. But how does protein help with weight loss exactly? Here are a few science-backed reasons, involving the muscles and overall strength.
3. Double down on protein
For weight loss, our personal training team advises Chinese cabbage, beef, eggs, tuna, tempeh, oats, chicken breast, and more as protein options. It’s part of the fitness goals set for clients.
- Rise in peptide YY- This gut hormone is associated with satiety or the feeling of fullness. The more protein you eat, the more peptide YY your body produces
- Decline in ghrelin- Commonly referred to as the “hunger hormone,” ghrelin levels decrease with more protein intake
- Increase in metabolism- Protein has also been shown to elevate your basal metabolic rate (i.e. your metabolism when performing simple, everyday activities) and resting metabolic rate
Weight loss is a journey that never lets up. Once you achieve your ideal weight, that’s just half the battle. Continuing workouts and maintaining a fitness regimen is essential to sustain your weight loss results.
4. Hit the gym regularly
Our fitness personal trainer advises the following as the best exercises for weight loss: a mixture of cardio, strength training, and flexibility exercises. As we grow older, our body fat percentage tends to rise while muscle mass naturally decreases. Regular workout sessions can help reverse this trend and fight off the aging effect on your weight loss targets.
Weight loss is the result of burning more calories than you consume. When you fall into a slump, this equation becomes out of balance, and the fat can pile up once more. Our professionals are here to aid in preventing such setbacks and ensuring you reach your fitness goals.
- Weight training
- HIIT workouts and more
Regularly weighing yourself helps keep your weight loss permanent. It keeps you aware of your progress and motivates you to maintain your newfound wellness. Moreover, individuals who weigh themselves at least six times weekly tend to be more successful with their weight loss than those who don’t.
In your weight loss journey, odds are there will be ups and downs due to temptations or unpredicted life obligations. However, the key lies in resilience and in seeking help from professionals like our personal trainers in San Diego. Remember, maintaining weight loss doesn’t only revolve around diet but also includes ensuring your lifestyle supports your fitness goals.
5. Keep measuring regularly – 300 fewer calories daily
Does weighing yourself regularly help you lose weight? You’d be surprised by the effect weighing yourself often can have on keeping your weight loss permanent. It can help you know the moment you’re veering off track so you can course-correct before it’s too late. Additionally, regularly checking in with the weighing scale can also replenish the motivation to keep taking that narrow yet rewarding road.
Beyond that, science also vouches for its benefits. One study established that individuals who weigh themselves- at least six times weekly- are more likely to be successful with their weight loss than those who don’t. Further research has also shown that people who regularly keep tabs on their weight tend to consume 300 fewer calories daily in comparison to those who aren’t so keen.
Prepare for setbacks
In your weight loss journey, there will be temptations that may derail your progress. You may stumble and fall, and give in to unhealthy eating habits or the obligations of life may knock you off your game at one point. However, the key is to not remain in the dust of failure but to rise up and try again until you get it right. Plan around tempting situations such as a holiday or even find Personal Training San Diego to help you every step of the way. Reach out to us today for more on how we can assist you to not just attain but also maintain the body of your dreams.