DAY 44 – THREE KEYS FOR WEIGHT LOSS (in order!)

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Have you ever wondered what you should prioritize when trying to lose weight? Eating right?  Exercise?  And if so, cardio vs. strength training?  Well, you should be doing all three, but each of these is not created equally.

Here’s how I rank those 3 elements for weight loss:

1. MEAL PLANNING!

Logging your food is the MOST IMPORTANT component of weight loss.
First, you need to figure out how many calories you need per day to get to your goal weight.  Many of the calorie-counting apps I suggested in an earlier post can do that for you.  Next, you have to figure out what kind of calories you need –> a.k.a. your macronutrients (protein, carbohydrates and fat).  This is where quality counts as much as quantity!  Based on your activity levels, you may need more carbs on some days, and less on other days.  Follow these guidelines consistently and the weight will come off.  Make sure to readjust your daily goals as you lose weight.

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Technically, you don’t have to exercise to lose weight, but it takes more than just counting your calories to be strong and healthy.  Keep in mind, our bodies are designed to move — or, in other words, exercise.

2. BUILDING STRENGTH

Strength training (using weights/resistance) is the best form of exercise you can do, no matter your age or weight. I know that not everyone loves the weight room, but the return on investment — denser bones, stronger ligaments and tendons, better posture and, most importantly in this context, more muscle to burn calorie — is incredible!

Our strength has a direct effect on how we interact with our environment. The stronger you are, the easier daily tasks become, such as climbing the stairs or carrying your groceries.  Strength train for the future: Preserving muscle for your 50s and beyond will help delay the need for assistance with everyday activities. Did you know that many people who have to check in to assisted living homes do so because they are unable to get off the toilet, open a door or dress themselves?

Muscle is what keeps us moving, and it needs to be fed a steady diet of resistance training.

3. CRANKING OUT CARDIO

Cardiovascular exercise, such as running, is often thought of as the best way to lose weight. It’s not. That’s not to say that it isn’t important, it’s just not at the top of the list – especially for fat loss.

I’m a big believer in being balanced, which is why our workouts are designed to keep your muscles AND your heart strong.

If you are new to exercising, or are very overweight, another option is to do low-intensity, low-impact cardio and progress from there.

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