Five Tips to Make Dieting Easier and Lose Weight Faster
Fitness is not meant to be hard, the goal is to create easy and quick habits that can transform your life. You can build more muscle mass, get toned and feel great in your skin by understanding what it takes to be fit and healthy. We want to give you some quick and effective tools that will help make dieting easier and allow you to lose weight.
The mindset behind these tips is when you consume the right things at the right time, you will find great results. Check out our five tips to make your fitness journey easier!
Get Your Pre-Workout Nutrition in Before You Start Anything
Pre-workout nutrition should mainly include carbohydrates and proteins. During intense training, your body depends on fuel from glycogen made from the carbohydrates that you eat. The body can’t use fat for fuel during high-intensity exercise because there is not enough oxygen available.
Consuming fruits, vegetables, and smoothies 1–2 hours before a workout will build up your glycogen stores. When your glycogen stores are low, your performance will suffer. Research has shown the effectiveness of pre-workout protein drinks such as whey and casein. Your muscles get two times as much benefit from a pre-workout protein drink compared to having just a post-workout protein drink.
Water, Water, WATER!
Drink daily about a half an ounce of water for every pound of body weight so a 180-pound person would drink 90 ounces. Since your muscles are composed of about 70% water, don’t dehydrate yourself. During exercise, drink about a cup of water for every 15 minutes of exercise. For exercise lasting more than one hour or during games, a sports drink with carbohydrate and protein is needed.
One of the most difficult things is getting started. You’ve likely created habits that you have to start to break. Your body is going to be upset with you. Sometimes when you make changes your body will rebell, but it is important to push through. The exciting thing about getting started, though, is that you’ll likely see some good progress up front. As you make some changes, you probably have some room to lose weight. Which will help you get going. Use that momentum!
It does get easier. But you will also hit some plateaus along the way. First, stick with it. As you focus on eating well, exercising and doing the things you need, you will be able to make progress, even if it seems slow or stalled. Second, it may be worth it to “juice up” your returns by going to more extreme lengths for short periods of time. This will allow you to then get back to my regular, sustainable routine but at a new, lower weight.
Create New Habits
None of the things we have talked about above are easy. They’re actually really hard. To be successful, you have to literally rewire your brain.
For example, giving up an evening snack was massively difficult. The ultimate goal of all of this is to change your lifestyle. It has to be long-term to be sustainable. You can’t starve yourself indefinitely, so you need to adjust your body and your habits to make these changes sustainable.
Get Your Post Workout for Recovery
Post-workout nutrition is Important to Help your body recover from intense exercise. You don’t need to eat immediately after your workout but there is a 45-minute window where replenishing your body’s fuel like carbs, protein, and fats will optimize your tissue’s repair and growth.
The post-exercise meal should consist of carbohydrates, protein and a few essential fats. A drink, such as a smoothie, is good because it is quickly digestible. A ratio of 2g carbs/1g protein is what you need.The carbs should be high glycemic, the proteins should be easily digestible such as whey and the fats should be from sources such as fish or flax oil. Your body needs a minimum of 200 grams of carbs per day if you are starting off light. You will feel tired and listless without this amount of carbs.
The biggest key is to follow a routine and stick with them, even when it is difficult and even when you’re not seeing quick results. The goal isn’t to lose tons of weight immediately — it’s to create a new you. So make the changes, however small, and keep them going. The funny thing is that you’ll look back in three months and see tons of actual progress, even if it felt like you didn’t make any progress day to day. That is how my experience was. By sticking with it, you’ll be able to see massive (albeit gradual) changes too.