Do you currently have a fat loss goal? Many people decide in January to start shedding those extra pounds they put on over the holidays, but make some mistakes that result in very little success and a lot of frustration. Here’s a few to watch out for!
1.) Not tracking intake. “If you’re not assessing, you’re guessing.” If you truly want to lose fat, you need to get a handle on your current nutritional intake. There are many apps out there that make it very easy!
2.) Focusing on excessive cardio and not incorporating strength training. Yes there are important heart health benefits to cardio, but adding hours onto the treadmill will only show very little progress. Strength training works to improve your muscle mass which in turn can increase your metabolism and help you to burn more calories every day.
3.) Consuming high calorie processed foods and drinks. If you are eating out frequently, you’re probably getting over 1,000 calories in a single meal alone. Pair that with a soda or starbucks coffee and you might be over half of your daily limit and barely feel full! If fat loss is your goal look for whole, nutrient dense foods. Preparing your own food is the best option so you know what’s in it!
4.) Insufficient protein intake. Protein breaks down slower than most carbohydrates and fat sources, helping you to feel full. It also fuels your muscles, immune system and helps your body to repair its cells. Eating higher amounts of good quality protein has shown to have positive effects on fat loss overall.
5.) Starving yourself. Never the answer. This has no long term benefits because it is impossible to stick to. Not to mention not eating enough results in decreased energy, mood swings, headaches and a whole array of problems! We tell our clients the goal is to eat AS MUCH as possible while still making progress.
6.) Poor sleep. Sleep is directly related to body composition. Sleep is vital for all of your hormones regulating and all of your body systems resetting. If you are not getting adequate sleep you’re not giving the fighting chance to make positive change.