Looking to lose weight in time for your summer vacation and beyond? Nutritionist Jess Hillard Reveals 5 Smart And Realistic Ways To Promote Weight Loss
As we welcome the warmer months of summer, many will feel that it is the perfect opportunity for a fresh start to tidy up and stay on top of our fitness regimens.
Plus, if you start a new regimen during the summer, you’re more likely to stick with it through the darker winter months, helping you stay on track later in the year.
Healthista spoke with Jess Hillard, nutritionist for leading sports nutrition brand Warrior, who tells us ways to get into a good routine, lose weight, and feel good about yourself in time for summer.
#1 Find a type of exercise that in fact enjoy
Many people often get stuck in a rut of forcing themselves to go to the gym when they don’t necessarily enjoy it. The gym isn’t the only exercise option out there, and it’s certainly not for everyone.
Exercise comes in many different forms, so find what works for you. Try out different classes and environments to find what you really enjoy and make it a fun activity instead of a chore.
Try different classes and setups to find what you really enjoy
Different forms can include swimming, dancing, long walks, rock climbing, crossfit, as well as a variety of different group fitness classes. Sometimes it may even be necessary to change the gym you go to to help rekindle your passion, you may enjoy the setup more or the classes may be more suited to your needs.
Once you find something you enjoy, you can explore clubs within that sport and even make it a social experience. For example, you have discovered that you really like to run, there are brilliant running clubs, not only competitive but also friendly, for all levels.
The same applies to many other sports such as swimming, soccer, netball, triathlon… the possibilities are endless.
READ MORE: 3 ways to lose weight without exerting yourself
#2 Train with your friends
Make the time fun and enjoyable together with a good company. A great way to stay on top of an exercise regimen is to incorporate it into your social life. Find a friend who has a similar training ability as you and agree to go for a regular run or walk ending in coffee or a bite to eat.
you are much more likely to go if you meet a friend rather than go alone
You could try the same gym class or work out together on the gym floor. By working out with a friend, you can motivate each other and keep going. It also allows you to stick more to a plan, for example, if you’ve previously arranged a 7am class before work, you’re much more likely to go if you meet a friend there rather than going alone. You can’t let the friend down!
Many gyms will also recommend a friend code which can be great, save money and motivate each other to go.
READ MORE: Yoga, pilates, barre: what is the best exercise for your zodiac sign?
#3 Remember to feed your body
It goes without saying that you can work on your exercise regimen at the gym, but nutrition plays a key role in your ultimate performance. The two most important macronutrients to consider when following a fitness regimen are carbohydrates and protein.
Carbohydrates get a lot of bad press; however, they are key. They help provide energy to working muscles and the brain. Don’t neglect them and use them to help fuel your workouts.
nutrition plays a key role in ultimate performance
The other extremely important macronutrient is protein, the building blocks for muscle building and repair. The ideal is to distribute the protein throughout the day, maintaining a uniform distribution.
A good way to easily consume protein is to have high-quality protein snacks, especially when you’re on the go. A great option is protein bars, we love the Cake Warrior CRUNCH, available to buy at teamwarrior, which contains 20g of protein and is a convenient snack to take with you to avoid having to search for something unhealthy.
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#4 Do not underestimate the importance of sleep
Aiming for 7-9 hours of sleep a night not only allows you to get into a routine, but allows your body to sufficiently recover. You can exercise intensely, but without adequate rest, the body will not be able to recover and perform at its best next time.
As you fall into a deep sleep, your body has a greater intake of oxygen, which helps more blood get through to your muscles. This allows nutrients to be delivered to them, helping to repair and recover muscle fibers.
Save your toughest workouts for a day where you can get optimal sleep
Being tired while exercising not only leads to less than adequate performance, but can also greatly interfere with your judgment, which can put you at risk of injury. Sleep allows the brain to get rid of metabolic waste and, in turn, improves blood flow for optimal cognitive functioning.
Intertwining your sleep with your workouts is a good idea, if you know you’ll be staying up late due to social plans, move your workout to later in the day and at a lower intensity.
Save the hardest workouts for a day where you can get optimal sleep and perform at your best, this is what will really make a difference in your fitness and help you stay on track and lose weight.
READ MORE: Celebrity Trainer Sarah Lindsay Reveals the Golden Rules of Goal Setting
#5 Set smart and realistic goals
To help give your training more purpose, set realistic goals that you can stick to. Be specific with them so you know exactly when you’ve reached your goal and when it’s time to make a new one.
Provide specific timelines for your goals, for example, “I’m going to run a 5K in under 30 minutes by December.” It also helps make them achievable, so start with smaller goals and go from there.
have a list of some small goals within a small time frame
Hit them one at a time and work on them individually. This will increase your enthusiasm and keep your spirits up for when you reach the finish line. Maybe you have a list of a few small goals within a small time frame and a bigger goal at the end. For example, ‘I will run once a week for the next 3 weeks.’
From there, set a time to do the race, with the ultimate goal of getting into a race. Having something to work on helps tremendously with maintaining stamina, staying on track, and of course helping you lose weight.
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