So, here we are, 5 Things You Need To Know About Weight Loss Part 3!!
This will be the last one for this little series although I have a new series coming up soon!! So be on the look out!!
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If this is the first part of the series that you’re reading today, make sure to also check out 5 Things You Need To Know About Weight Loss Part 1 & 5 Things You Need To Know About Weight Loss Part 2 so you’ll have all the info!!
The more information & understanding that you have about weight loss will only get you to your health goals faster AND easier!
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5 Things You Need To Know About Weight Loss
1. You Can’t Outrun it
See what I did there?
So, on this point I’m talking about weight gain in a way.
You can not outrun weight gain to achieve weight loss. There’s two different we could look at this statement.
The “I ate unhealthy, now I need to exercise” Route
Let’s say you had an “off” day and ate a piece of cake (or two) at a co-workers birthday lunch. You decide to go for a run to “burn” that cake off.
This cycle can turn into a tornado of destruction before your very own eyes.
This “exercise because I ate bad” cycle can create some really unhealthy habits, that in overall will keep you from achieving a HEALTHY weight loss goal.
This is a mental state in your weight loss journey that you need to realize and overcome.
It is not horrible to eat something unhealthy. That’s not going to make you gain weight.
Eating that unhealthy item & other unhealthy foods ON A REGULAR will make you gain weight.
Learn to become aware of what you are eating on a regular basis and coming to an understanding with YOURSELF that you will not be perfect when it comes to dieting, or living life!
The “I exercised today, so I can have that” Route
This route is more about “treating” yourself too often to achieve your healthy goals.
I hear it all the time, “Well I exercised today, so I deserve this burger!“.
This is a massive failure waiting to happen.
Many times we overestimate how many calories we burn during exercise and underestimate the calories that we consume.
Let me say that again… Overestimate Exercise Calories + Underestimate Food Intake Calories = NO WEIGHT LOSS.
This is now where I will enter into my next wonderful little point of wisdom….
The 80/20 Rule
This is something I live by myself, honestly.
80% of the time, you’re on it. You are on schedule with your exercise goals, your eating goals and all the wonderful healthy habits!
20% of the time, you enjoy life. You have that martini with your girlfriends, those chips and dip that you’ve been eyeing at the store, and relaxing from exercise.
The way this rule works is that you have more time spent keeping yourself healthy and strong, but yet still being able to enjoy your life and not being on a super restrictive diet.
If you set your goals to exercise 7 days a week and eat only a chicken salad for every lunch and dinner, you’re bound to fail.
Although, if you give yourself some leg room, you won’t be upset with yourself if something comes up in life that holds you from achieving that goal that day.
This is your 80%: Exercise for 90 minutes on Monday, Tuesday, Thursday, Friday, Saturday + Healthy lunch & dinner Monday, Tuesday, Wednesday, Thursday, Friday, Sunday.
5 out of the 7 days you’ll be exercising, which leaves you two days to relax, meditate or let’s say life come up!
You’re kid is sick on Tuesday and you have to be home with them all day, which in turn you don’t get to workout. Well, then you get to swap days (workout Wednesday instead of Tuesday) and you haven’t gotten off track! You are still on your goals!
Same goes for the food aspect. Let’s say your co-worker buddies go to lunch every Thursday. And we all know there is that FOMO (Fear Of Missing Out) that can linger.
Go out to lunch with them! You can still opt for a healthy salad while out to lunch with your co-workers. Then maybe every other week, you decide to get that beautiful BLT that you’ve been eyeing up for two weeks. There’s you’re 20%! You can swap days once again (eat a healthy lunch Saturday instead of Thursday)!
It’s called boundaries and self-control. You can enjoy life but you just have to monitor it and stay mindful.
I say…. enjoy life because we only get one of them, yet becoming balanced in a healthy fun lifestyle is the way to go!
2. Fat cells are ticking time bombs
This statement has been a top contender in myth or fact for years now. According to an article posted in January 2020 by Discover Magazine, your fat cells NEVER go away.
Even if you lose weight & lose body fat percentage, those fat cells are STILL there. The fat cells will have shrunk in size, although will always be there.
They literally are like ticking time bombs.
The fat cells are still within your body, so if you have lost the weight and don’t stick with your healthy habits, those little bombs will grow in size once again. AND FASTER this time.
There are a couple ways that scientist have discovered to really get rid of the fat cells for good, one being liposuction. Which could be a pretty expensive route.
Not the one to go the expensive route? Well, then staying within healthy measures and changing your environment can make all the difference.
If you are looking a healthy balance and staying consistent with some exercise, sign up for our FREE Fitness Calendar!
Each month, you’ll receive a new fitness challenge that makes it easy to stay on track throughout the entire month! Plus, I give you modifications and advancements for exercises so that no matter what level of fitness you are at, you will be able to complete the challenge!
All in all here, make it a lifestyle, because even if you lose the weight, it will be easier for your body to regain that weight back!
3. Eat Your Veggies
Suck it up buttercup. I know you’ve heard to eat your veggies since you were a kid, but it’s true.
They offer multiple benefits from lowering your risk of heart disease to improving your digestive health.
So, if you haven’t heard it before, here is a 2020 update on the ways veggies can help with weight loss.
Vegetables are a perfect add in. Vegetables are low in fat and protein making them a perfect complement to protein foods. Make vegetables the centerpiece of your meals and let the other food groups accompany them. Meaning, the largest portion of your meal should be vegetables then add in carbs, fats, and proteins.
Vegetables are nutrient-dense. Vegetables are packed with nutrients yet having minimum calories. Thus you are able to eat a larger amount for less calories. Yay for veggie noodles!
Vegetables are stacked full with fiber, which means that they help fill you up.
Ever wonder why you could sit and eat an entire bag of chips? Well, they lack fiber (and have delish carbs), which your body does not recognize the “full” feeling.
Now, I am not saying to JUST eat veggies. I mean, if you do, that’s your decision! I personally just can’t live like that!
What I am trying to get at is to increase your portions of veggies if you are looking to lose weight.
4. Age is Just Number
Literally, your body is capable of producing many great things. Persistence and determination towards your goals, is what will help you get there. NO MATTER YOUR AGE!
Ernestine Shepherd holds the record for oldest woman bodybuilder, who has passed the mark of 80 years old!!
Yup, that’s her below!
Ernestine didn’t even start working out until she was 56 years old!!!!
She and her sister, Mildred Blackwell, had gone to try on swimsuits and were not happy with how they looked nor felt. So together they decided to become two of the oldest female bodybuilders! Unfortunately, Mildred passed away.
Ernestine was heart broken and her body turned on her. She started having panic attacks, acid reflux, high blood pressure and depression. It has been stated that Ernestine saw her sister in a dream that urged her to follow through with her dreams.
And that she did! She went on with her dream and became the World’s Oldest Performing Female Bodybuilder by the Guinness Book of World Records in 2010!
So, take this amazing woman’s journey and use it as motivation to always remind yourself that you CAN do whatever you decide to put your mind to. You just have to put in the effort!
5. It Takes Time…. Gym Time
You HAVE TO PUT IN THE TIME!
20 minutes of a workout is not going to get those results. If you are starting out and 20 minutes is all you can do, then that’s great! And with TIME & PERSISTENCE, you will see that those 20 minutes will turn into 30 minutes. Then 40 minutes. Then 30 minutes twice a day!
You just have to keep going!
Now, exercise doesn’t always have to be done in the gym. Myself personally, I enjoy a multitude of different forms of exercise, because I tend to get bored! I split my workouts up throughout the week to include a various overall body toning. Some weeks I don’t get everything in but I focus on placing it throughout so that I never hit a plateau and keep my body moving forward.
For example, this is what my week normally looks like:
Monday: 30 Minutes Weight Lifting, 45 Minutes Cardio (treadmill, elliptical or bike), & 60 Minutes Zumba
Tuesday: 20-45 Minutes Jog, 20-30 Minutes Plyometrics (at home, outside or the gym)
Wednesday: Rest Day or Light Stretching
Thursday: 30 Minutes Swim or 20-45 Minutes Jog, 30 Minutes Weight Lifting
Friday: 90 Minutes Yoga
Saturday: 30 Minutes Jog or Plyometrics
Sunday: Rest Day or Light Stretching
Then on top of a normal week routine, I like to top it off with something that I don’t do on a regular everyday basis. Hiking, volleyball or a new group fitness class.
I also throw in my Fitness Calendar Challenge daily! I know, I know, it’s never ending! Anyways, I add in my Fitness Challenge every day, unless it’s noted as a rest day, so that I keep myself moving throughout the day. I like to split the exercises up and do them while I am with my little girl. She gets to see the healthy lifestyle habits as well then!
There are plenty of other options that can help you stay healthy and fit.
- Walk/Jog/Run Outside
- Workout Videos at Home
- Sports Leagues
- Specialized Studios or Classes: Aqua, Cycling, TRX, Yoga, Pilates, Zumba, Crossfit, Ballet, Kickboxing
- Indoor Rock Climbing
Those are just a few other ideas in case you are not one that enjoys working out in a gym specifically.
Although, it’s going to take time! So stay on your course & get at it already!!
Well! There is Part 3 of 5 Things You Need To Know About Weight Loss! New series coming out soon, sign up for our newsletter so you don’t miss a beat!
You Got This Mama!
5 Things You Need To Know About Weight Loss – Part 1