By Staff Reports
(DGIwire) – The main reason people quit their diets is the lack of progress. We all want to see results in the fastest time possible. If your body isn’t responding the way you expect, your motivation to continue is going to fade away eventually.
“Fat loss is not difficult if you get a few critical steps right,” according to Tom Griesel, co-author of TurboCharged: Accelerate Your Fat Burning Metabolism, Get Lean Fast and Leave Diet and Exercise Rules in the Dust. He provides the following five observations to help keep you on the fast track:
- You’ve got the wrong goal. If your goal is some arbitrary number based on your scale, like 15 pounds, you are already setting yourself up to fail. Scale weight doesn’t tell you anything about your actual body composition; how much fat you have and how much you’re losing. Your scale weight could go down for several reasons; your hydration level has decreased (water weight) or worse, you may be losing muscle mass. Setting the right goal and monitoring changes in your body composition is the first key to success.
- You are retaining water. Proper hydration is critical to fat loss and your overall health. However, too little or too much water can cause water retention problems. Pure water is best is the best drink. Water intake requirements are influenced by several factors like weight and activity levels. A good starting guide is to consume 1/2 ounce of water per pound of current body weight. Drink at least 16 ounces first thing in the morning. Drink more only if you are thirsty.
- You are exercising too much. Exercise creates stress and can be counterproductive, particularly when you are restricting calories. Low intensity activity like walking along with some minimal strength training to retain muscle mass is best and all that is needed. Too much exercise combined with calorie restriction causes loss of muscle mass that will sabotage your efforts. Burning calories via normal exercise routines is highly overrated.
- You’re eating too much or eating the wrong kinds of foods. Diet is the most efficient way to create a caloric deficit, to maintain blood sugar levels that are conducive to fat loss and provide all the nutrients you need for optimal health. If you are not seeing positive changes in body composition, the problem is almost always your diet.
- You are not managing stress or getting enough sleep. Excess mental stress and/or lack of sleep will hinder your fat loss. Chronic stress has a adverse effect on our hormonal balance which can slow fat loss and cause loss of essential lean body mass. Lack of sleep disrupts many delicate physiological functions. Regularly practicing some method of relaxation and getting 7-9 hours of sleep every night will make a big difference.
Griesel adds, “We find most people have strong beliefs about diet, exercise and health that are wrong. We also find that most have unrealistic expectations about how long it will take to reach their goal. There is always an individual physiological limit to weekly fat loss that is based on many factors. However, we are all human and we all have the same physiological requirements so the underlying principles of fat loss are the same for everyone. If you get the basics right, your body will transform right before your eyes.”