Starting a diet can be an intimidating task. It’s hard to know where to start and how to keep your motivation level up throughout the process. But we have some tips for you!
Don’t starve yourself
Starving yourself while on a diet is one of the worst things you can do. It sends your body into “survival mode”, making it harder for you to burn fat, and easy to gain weight again once more food is introduced.
Don’t over-exert yourself when working out
It may seem counterproductive, but sometimes less really is more. If your goal is to build muscle mass or lose weight then don’t overexert yourself in the gym. Prolonged exercise not only leads to fatigue but also burns glycogen (the carb storage found in muscles) quicker than if you exercised for a shorter period of time. Tired muscles are also much weaker which makes them easier to injure during training sessions too – something that will stop your diet in its tracks.
Don’t eat too much
Having a big appetite is great if you’re looking to gain muscle, but not so much if you want to lose weight. If you have the tendency to over-indulge on food then try planning your meals out beforehand and timing them correctly. Some people find it helpful to get their eating done right after they wake up and before they go to bed. It’s also a good idea to set yourself ‘portion’ limits when deciding how much of a certain type of food you will eat at one time.
Take regular exercise breaks
Working out every day isn’t sustainable for most people, nor recommended for optimum health either. Investing in some equipment that can be used at home or exercising in the park will give you a break from your schedule while still burning calories. Physically engaging in any kind of exercise is also extremely beneficial to both mental and physical health, even if it’s just taking your dog for an extra-long walk!
Maintain a calorie deficit
If you want to lose weight then you need to burn more calories than your body consumes. It’s not an exact science, and luck has a lot to do with the results achieved, but many people see success by plugging their information into one of the many online calculators available. When creating a calorie deficit it’s important that fat loss occurs (if this is what you’re aiming for) rather than muscle wastage – aim for between 500-1000 calories less than your total daily energy expenditure (TDEE).
Spend time doing things other than eating
We live in a society where we practically have food shoved down our throats 24/7 – sometimes too busy to even stop and eat properly in between meals! Check out some different activities that won’t put you at risk of injury or harm to your diet and make a point to try them out. The more active you are, the more calories your body will burn throughout the day.
Don’t give up!
It’s easy to lose motivation when trying to achieve any kind of goal, especially if it involves changing how you live for an extended period of time. But remember that success relies on staying in it for the long haul – think of your health as an investment rather than a short-term fix.
You might be feeling a little stuck in the process of starting and maintaining your diet. We can help! Contact us for expert tips on how to keep your motivation up during this time, what foods are best for you, and more. No one should have to go through this alone – we’re here for you every step of the way. Want some personalized advice? Let’s chat soon!
All About On Fire Fitness & Physical Therapy
On Fire Fitness & Physical Therapy has one mission: promoting fitness, health, and lifestyle changes we all need to stay happy and healthy well into our senior years. Starting small, focusing on one behavior at a time, and support from others can help you achieve your exercise or other health-related goals. Making a lifestyle change can be challenging, especially when you want to transform many things at once. But we know, the hardest step in climbing to the top of a mountain is the first one.
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