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While there is a lot of conflicting dialogue on the true key to effective weight loss, there are only a few components necessary for success. The first, and most important, is a calorie deficit in which you burn more calories than you consume. The second is a sustainable, consistent workout plan that allows you to get moving regularly. Where, how, and when you workout are entirely up to you, but if you are unsure where to begin, there are some things you can keep in mind that may make your workouts more beneficial.
“While aiming for weight loss, it’s important to have a well-rounded plan that includes both cardio and resistance training,” says Mika Morris, Sports Nutrition Specialist for Body FX, “Cardio is a great way to break a sweat and burn fat. And resistance training can help you to maintain or even gain muscle, resulting in more calories burned!” It can get overwhelming when starting a weight loss journey, but balance is key! Stay focused on getting a well rounded workout as often as possible.
Beyond that, stay focused on your own personal goals. “You may know all of the technical reasons to workout, but without proper motivation, your efforts will be futile. Keeping a list of reasons you want to lose weight and reviewing it often can be a game changer to your results!”
The time of day you workout may also play a role. “Studies support that morning activity can help burn extra calories all day long, boost your productivity and provide mental clarity for a better day ahead, and even curb a person’s appetite throughout the day,” Morris says. However, the absolute best time to workout is whenever you will actually workout, and when works best with your schedule, as consistency is key. Doing something you can’t maintain will almost always lead to failure. “Sustainability should be a priority when aiming for weight loss, however, so try to set a realistic schedule to maintain your new workout routine. Shift your bedtime a bit earlier, have your workout gear ready to go the night before, and you’ll be all set to roll out of bed and get moving!”
It’s important to make smart choices, along with working out, to yield results. Morris says there are a few common mistakes she sees people make that may cause obstacles along the way. Some of them may surprise you! “Many unintentionally slow their workout progress by not eating to support their workouts. If you’re skipping meals, especially post-workout, you could be starving your body from the nutrients it needs to repair.” While you may think you should be eating less and less, it’s important to nourish your body so you can feel your best.
“Other things to lookout for would also include your form, your intensity, and variety in your workout routine. Having a plan to make advancements slowly, but consistently, is important.” While there is some research that may show that morning workouts can be beneficial for weight loss, making a plan that works best for you is key. Eating well, moving regularly, and managing stress are at the foundation of healthy weight loss, and health altogether.
