TIS’ THE SEASON TO BE JOLLY Keep weight gain at bay this holiday season. Here are 5 tips on how!
Can't Seem To Lose Weight?
Gone through COUNTLESS diets and fitness regimes but still CAN’T achieve your desired weight loss results and dream physique? Here are some common pitfalls and ways to overcome them.
Watch your calorie inputIn order to achieve your weight loss goal, it is important to pay attention to what you are eating. Your input is as important as your output. You might think that you are burning more calories because you have exercised but everything adds up and the numbers may surprise you.
An easy way to start is by keeping a food journal so that you can keep track of your intake. You can use a calorie calculator to calculate the calories required by your body at your desired body weight + your average amount of physical activity. Base on that calorie count, set up your daily meals + snacks + beverages calories plan accordingly. Apps to track your meals and exercises daily can also help.
To help curb cravings and prevent you from exceeding your daily calorie count, try LAC LeanCut™ fx7. Formulated with potent and proven weight loss ingredients like Garcinia extract and Green Coffee Bean extract, this great tasting, stimulant-free drink not only helps curb appetite but also revs up metabolism, increases energy and burn fats!
You are filling up on the wrong foodsBefore you pop that sugar-laden donut into your mouth or indulge in luncheon meat fries, remember that foods that are processed and made from simple carbohydrates (carbs) are very high in calories, low in nutrients and fiber, and may not go a long way in satiating your hunger (so you end up eating MORE). Consuming sugar-loaded drinks such as bubble teas, sodas, energy beverages, sweetened/ flavoured milk and fruit juices can be satisfying but watch the number of cups you allow yourself as sugar in drinks can quickly add up to a lot of excess calories that will definitely trip up any well-intended diet & fitness plans. Not to mention a whole lot of unhealthy sugar spikes.
As a counter measure, focus on filling up on foods or beverages that can help play a part in promoting satiety, such as protein shakes and foods that are high in fiber. Studies have shown that protein is one of the most filling nutrients. Increasing your protein intake to 25% of your daily calories can cut cravings by 60%, reduce your desire to snack at night and aid in weight loss of almost 0.45kg per week.1 Fiber from leafy greens and cruciferous vegetables such as broccoli, cauliflower, cabbage, kale and bok choy also tend to be incredibly filling and highly nutritious, which is perfect in boosting your weight loss efforts.
Additionally, staying well-hydrated by drinking at least 8 glasses of fluid daily can also boost metabolism and make you feel satiated faster.
To help neutralize carbohydrate intake and curb sugar cravings, consider LAC LeanCut™ CarbX , a fast acting carb-blocking jelly with White Kidney Beans that effectively reduce carbs or starch absorption. It also contains Mulberry leaf and Bitter Melon extract to promote sugar utilization, so they won’t be stored as body fat.
You are not moving enoughYou might be logging in an hour of exercise every single day but if most of your time is spent sitting in a sedentary position in front of your computer or TV, you might not be moving enough to keep your basal metabolic rate up.
Research has shown that vigorous physical activity does not cancel out the negative time spent being sedentary.
A sedentary lifestyle slows down your body’s metabolism and increases the risk of cardiovascular disease, even amongst people who exercise regularly. 2
To counteract a sedentary lifestyle, start by getting yourself moving. That means almost anything that is not sitting or reclining. Instead of sitting down and doing work, consider standing up instead. Doing some light stretches while watching TV can help too.
To burn the extra fats off while working or watching TV, consider LAC LeanCut™ Phos-C Spot Trim. This concentrated, professional-grade fat emulsifying oil contains active ingredients Phosphatidylcholine (PPC) and L-Carnitine to promote fat metabolism. It targets stubborn fat deposits such as cellulite, creating a thermal effect that improves blood and lymphatic drainage.
Wrong exercise vs your physique/weight loss goalsAlthough exercising in general is good for you, different exercises deliver different results. If your goal is to reduce body fat, cardio exercises which works on increasing your overall metabolism would likely give you better results as compared to targeted weight training. Try incorporating jogging/running or High Intensity Interval Training (HIIT) into your workout routine for more effective overall weight loss results, and try to incorporate some resistance training to build muscles and achieve a leaner and more toned figure.
The weighing scale is not the only measure of successWhen it comes to sporting a fit and healthy physique, it is not just about the weight. The ideal is to reduce excess fat mass while increasing muscle mass. Muscles weigh more than fats. So your weight could stay the same, even when you have actually achieved a leaner physique!
Some other ways that to gauge your progress can include:
- Fit of your clothes: If you noticed that they have been significantly looser, congrats it’s a success!
- How you feel: You should have more energy, sleep better, and feel less stressed.
- The number of reps you can do/ the time you take to cover the same distance
As with most things, successful weight management to get to your ideal physique is an on-going journey that takes time, effort and dedication. The key is to keep to a diet and fitness regime that is sustainable over the long-run and can be incorporated as part of your daily lifestyle and route. Crash diets and fitness fads only work for as long as you are able to keep to them. So pick a diet and exercise plan that is right for you and keep to it. Healthy weight management should not feel like a torturous boot camp. We hope this has been helpful in pointing out potential weight loss pitfalls and keeping you motivated in your healthy weight goals!
1The 20 Most Weight-Loss-Friendly Foods on The Planet (Gunnars, 2018), https://www.healthline.com/nutrition/20-most-weight-loss-friendly-foods#section5)
2 Sedentary Behavior and Cardiovascular Morbidity and Mortality: A Science Advisory From the American Heart Association (2016), https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000440