Reaching a weight loss plateau can be discouraging, but don’t give up just yet. When it comes to the goal of weight loss, there are 5 things that you should keep in mind in order to maximise your efforts.
The body is amazing at being efficient, it learns to spend the least amount of energy when performing a task. However, this is less useful when exercising as it means the same workout will become less effective over time. To counteract this, follow the FIIT principle.
FIIT stands for frequency, intensity, time, and type. The combination of these four determines the amount of stress you put on your body in a workout. Focus on changing up any one of them every four to six weeks to surprise your body and force it to burn more calories.
Take advantage of HIIT and its ability to help you burn calories all day long. According to studies, performing HIIT in the morning can help you burn up to 40 percent more calories throughout the next 2 days. You can apply HIIT to any exercise by putting in maximum effort for 20 seconds, resting for 10 seconds, and repeating until you’ve reached 4 minutes. Rest for one minute, then repeat for a total of 4 rounds.
Clean Up Your Eating
Even if you put maximum effort into all your workouts, you can’t undo the effects of bad eating. Weight loss comes down to burning more calories in a day than you consume. If you’re seeing no changes after a long period of time, try counting your calories to see if you’re really eating less than you’re burning.
Don’t Be Afraid of Weights
There’s a common misconception that in order to lose weight, you should be doing purely cardio. However, if you incorporate strength training, you will build more muscles which burn more calories throughout the day. For a rough idea, a pound of fat burns only 2 calories per day whereas a pound of fat burns 6 calories a day, that’s triple the amount!
Fuel Your Body
Before and after your workout, what you put into your body can affect the outcome. Eating carbs before you begin your workout can fuel your workout and improve your performance. After your workout, it’s suggested to create a meal with the following macro: 40% carb, 40% protein, and 20% fat. For more information on macros, read our blog post, The Power of Counting Macros.