Most people trying to lose weight focus on vigorous aerobic (cardio) exercises. While they are certainly of benefit, strength training has a valuable part to play in helping you lose weight and keep it off.
If you have ever tried to diet by cutting down on what you eat and counting calories, you know how hard it can be to lose weight through diet alone. It takes only 2,000 extra calories to gain a pound but 3,500 calories burned to lose one. This means if you shave 500 calories off your meals each day, you can really only lose 1 pound per week.
For most people this is far too slow a rate of weight loss. But then again, most people want to get instant results. It is time to be realistic. If it were so easy to lose weight that you could just take a pill, we would live in a nation of skinny people. Slimming down takes work, including eating right, counting calories, cooking your own healthy meals, and above all, exercising.
Cardio can help you burn calories during your workout but you might be surprised to discover that strength training can help you keep on burning calories even when you are sleeping! This is because strength training builds lean muscle and muscle burns calories more efficiently than fat. Lean muscle therefore boosts your metabolism, encouraging to burn calories rather than store them.
Resistance bands are perfect for strength training because almost anyone can use them, no matter what their age or level of fitness. Even if you have not worked out in years, resistance bands are easy to use and safe provided that you follow the instructions from the manufacturer of your bands. They can give a great full body workout to slim and tone you all over.
The scale might not go down when you first start using your resistance bands, but in only a short time you should start to notice that your clothes feel less tight and your arms and so on are less flabby and jiggly. You might even discover that you are able to drop a dress size or tighten your belt a few notches. This should inspire you to keep using your resistance bands to improve your fitness even more until the pounds start to come off without the need to starve yourself.
If you have been struggling to shed pounds, add resistance bands to your daily routine and see what a difference they can make to your physique.
Losing weight is a huge accomplishment. For many permanent and long lasting weight loss is eluding. Many women spend a large amount of effort trying to lose weight only to have all of that hard work vanish over the next year. What happened? Why is it that women seem to yo-yo diet so frequently? Why is that we cannot as society maintain a healthy weight, as obesity rates continue to skyrocket out of control.
There are key strategies that you can incorporate to keep take your weight off and keep it off for good. Let's take a look.
Don’t Turn Back
Health.com writes a great article about how many women simply stop checking in with the scale once they have reached their goal weight. When you stop checking in on your weight, you make it really easy to allow those extra pounds to creep back on. The next thing you know you are back up to your beginning weight or your clothes no longer fit.
So how do you stop this?
Check in on your weight. You should make a plan to weigh in every week or two once you have met your goal weight. Checking your weight is a good way to make sure you are being honest with yourself about your new eating habits and exercise routine. If you start to see the scale creep back up, it may be time to check in with your food log.
When losing weight most women understand the basics: eat less and move more. Unfortunately, when the goal weight is met, or the trousers fit, or the dream dress zips; the activity stops. Many women simply stop what they were doing to lose the weight in the first place.
The Huffington Post reported that the most successful maintainers of weight loss also maintained an average of 200 minutes of activity every week. Just because you have lost your weight, doesn’t mean you can go back to what you were doing before. Remember the bad habits that made you gain weight once, will make you gain weight again.
There are many types of food journals out there. Some women keep emotional inventory journals to help combat emotional eating. Others keep a simple log of the foods they ate that day. Still, there are the refined and exact to-the-gram food logs for those that need more control.
Whatever type of food log you kept to lose weight Web M.D. recommends you continue doing it after your weight is gone. If you want your weight to stay off, you have to stay in tune with what you eat and drink. The best way to do this is to maintain your food journaling habits that helped you learn what you were eating in the first place.
Schedule Your Workouts
One great piece of advice for those who are transitioning from the weight loss to the weight maintenance phase of life is to schedule your workouts. This is going to be one of the best ways to make sure that you are getting your recommended 200 minutes of activity to help you maintain your weight loss that you have already achieved.
If you are just starting out on your weight loss journey, then this piece of advice should go double for you. Scheduling your workouts (especially when you are new to working out) gives you a subconscious boost in their importance. If it’s on the calendar, it’s going to get done.
Remember your Portion Sizes
The British Heart Foundation wants you to remember your portion sizes. This goes for weight maintenance and weight reduction. A portion of fish, cheese, or bread doesn’t change depending on your weight. Remembering what these portions look like will help you remember to eat the right amount of food.
Just because you have hit a weight loss goal does not give you the license to overindulge or to forget everything you learned that helped you lose weight. Weight maintenance is a lot like weight loss, the only difference is you get to eat a tad bit more. All your healthy habits are still in place, though, keeping you at your healthy body weight.