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 Weight Loss

lose weight safely with diet, exercise, sleep, and supplements


Weight Loss

Weight loss is an important goal for many people. Many struggle with losing weight, but there are many different approaches that you can try if you are having difficulty seeing changes in your bodyweight, measurements, or how your clothes fit. If you start searching Google for weight loss tips, or pick up a magazine at the store with the latest weight loss fads for the month, you can easily become more confused about weight loss than not. The important thing to remember is that your body, just like you as a person, is unique. So what works for most people might not work for you; the weight loss plan that helps your neighbor burn fat quickly might not help you burn any fat at all! Your body and your metabolism are a mixture of your genetics, the foods you eat, the exercise you do, and your lifestyle. You must find what works for you, and sometimes that takes awhile to figure out. All that being said, they are some things that the average person must do to lose weight, and we’ll dive right into that here.

Exercise has been shown to have a big impact on fat loss. But you must be careful, because not all exercise is the same. And some programs work really well for some people, but may not help others. You are unique, and your body needs a unique exercise plan to achieve your goals. Many times, a blend of weight training, high intensity interval training, cardio, and circuit training is a great way for people to lose weight. However, you must be careful to start out with the appropriate intensity workout for you, your body, and your health history. For example, if you have knee problems or pains, you should not start on a high intensity interval training program as that could create more trouble with your knees. Or if you are a total beginner to working out, you do not need a complicated exercise regimen - the basic exercises, done with good technique a few days a week is a great way to start. 

     Nutrition is the second major component to weight loss. If you're eating junk food or fast food, it will be hard to drop your bodyweight. If you're eating mostly healthy food, but eating too many calories, fat loss will be a struggle. Every person is different, and there is no perfect diet for fat burning. The keto diet works great for some people, while others may feel like they don’t have enough energy without carbohydrates. The same is true for any other diet you can try - you might see great results, while others may not see any results at all. You are unique, and so is your body and how it responds to different foods. What diet will work best for you? The keto diet? The paleo diet? Weight Watchers? The mediterranean diet? The key thing to remember when thinking about nutrition for losing weight is: what small changes can I make now that will help me lose weight and keep the weight off? For example, you may only need to change your breakfast to lose weight, rather than overhauling your entire meal plan. Changing breakfast is a lot easier than changing every meal, so why not start with just that? Crash diets do not work in the long-term because no one can stay on them forever. The most important tip is to change one or two small things at a time and see how they work for you. 

Is diet or exercise more important for weight loss? There is no right or wrong answer, because you need both of those to help you control your weight. If you eat junk food every day, you can work out every day too and it will still be tough to drop some pounds. On the other hand, if you eat a perfect diet, full of superfoods and healthy meals, but you never exercise, you still might not see the changes in your body that you want because it’s hard to gain muscle, speed up your metabolism, and tone up without regular exercise and movement. Plus, you need both a good exercise program and a good diet for great health. Both are important for your body.

The third component to weight loss might be surprising - sleep. Getting enough quality sleep can help you lose weight quickly, believe it or not. When you sleep, your body and brain repair themselves, helping to rebuild after the stresses of the day, including stress from work, exercise, poor nutrition, relationships, and more. When you get good, high quality sleep, your brain will be fully functioning the next day, helping you to make better decisions - including what to eat and what to not eat to lose weight - have more willpower which helps you resist the temptation to eat junk food, and deal with stress better throughout the day. Many of the body’s hormones that help with weight loss are made during deep sleep. If you don’t get enough sleep, you might not make enough of the hormones that help you lose weight, such as testosterone, estrogen, and growth hormone. When you run on a sleep deficit, your hormones get out of whack, and that can cause weight gain, more stress, and poor health. You must get 7-8 hours of good sleep each night to lose weight quickly. 

A fourth component to weight loss is vitamins and supplements. There are many vitamins and supplements to help lose weight. There are even weight loss teas and weight loss smoothies that can help you burn fat. For example, something as simple as caffeine, from coffee, tea, or a dietary supplement, can help some people lose weight. Other popular fat loss supplements are green tea extract, garcinia cambogia, raspberry ketones, green coffee bean extract, and conjugated linoleic acid (CLA), which have all been reported to help rev up the metabolism and burn extra calories. With so many different options, it can be overwhelming to pick a specific vitamin or supplement to help with weight loss. The key to remember is that those thermogenic fat burners will only help you shed some weight if you have done the other three things first: a good exercise program, the right nutrition plan for you and your body, and 7-8 hours of deep sleep every night. Those are the pillars of good health and wellness, and fat burner supplements should come after those three things have been done. No one vitamin or supplement has been shown to help burn fat more than the others. And again, every body responds in a unique way to different vitamins and supplements, so the important thing to do is try just one product or dietary supplement and pay attention to whether it works for you or not. With so many options, it is vital, too, that you get guidance from a qualified health professional, such as your doctor or personal trainer, before starting a new vitamin or supplement to help lose inches. 

So we know that exercise, nutrition, sleep, and the right vitamins and supplements are all important for losing weight, especially if you want to lose weight fast. Now ask yourself if you have these four areas covered. Do you exercise at least a few times a week, every week? How many times a week do you eat junk food or fast food? And do you get 7-8 hours of quality sleep most nights? If you answered no to any of those questions, that area is probably what’s holding you back from looking and feeling the way that you desire. The good news is that there are experts, health professionals, who can help you with each of those areas. Personal trainers can help you get on the right exercise program for you, and they can help you stick to it. Nutritionists and dieticians can guide you to the right meal plan for your goals. And your doctor can give you advice and guidance on how to sleep better and get more sleep each night. The answers are out there, and finding the right health professional can help you get the results you want, in a shorter time, and with less headaches and hassles.


The no-carb breakfast for weight loss

One simple way to drop body fat quickly and keep it off is dropping all carbohydrates from your breakfast. Instead of eating carb-rich foods like cereal, fruits, juices, and oatmeal, try eating foods high in protein and dietary fats, such as whole eggs, fish, chicken, macadamia nuts, almonds, pistachios, and other nuts.

Shelia Scott.jpg

Shelia Scott, client since november 2015

In five months at Strength School, I’ve lost 24 pounds and 2 sizes. We have a lot of fun, we laugh, we cry, we whine . . . and the trainers are absolutely wonderful.