3 EASY TO FOLLOW TIPS FOR SUSTAINABLE WEIGHT LOSS!
3 Easy To Follow Tips For Sustainable Weight Loss!
If you have concerns about your current weight you’re not alone. Almost half of Americans reported feeling concerned at least some time about their current fitness level.[1] The COVID-19 pandemic brought with it many changes and challenges including fitness struggles and weight gain; during the lockdown, the average US adult gained 29 pounds.[2] Fad diets and/or extreme calorie deficits can be short term solutions, but a long term solution requires a long term plan and discipline to pair.
1.The Benefits of Resistance Training and Muscle Mass
Both men and women can more easily sustain a healthy weight by building muscle for one simple reason: muscle increases the resting metabolic rate of the body.
The resting metabolic rate (RMR) is the total calories burned when the body is completely at rest – breathing, blood circulation, organ functions, and basic neurological functions.[3] Muscle mass promotes an increased RMR due to the energy required for protein synthesis and protein breakdown processes that occur during muscle development and maintenance.[4] As muscle replaces fat the body burns more calories per pound of mass.
AKA the more muscle, the more calories you burn while at rest!
Simple tip 1: include resistance training to build and tone muscle, increase the RMR, and help sustain healthy fitness levels.
Want to get an idea of your current RMR? Talk to a personal trainer about our INBODY Scanner!
2.Portion Control and Dietary Awareness
While burning calories and staying active is an important part of living a healthy lifestyle, what fuel you are providing your body is just as, if not more, important. There are free resources available to assist in planning your meals such as USDA’s MyPlate. Portion control and nutrition planning can be a delicate process if dietary restrictions exist. A basic dietary guideline can be found here.
Simple tip 2: Make a plan and stick to it.
3.Accountability and Coaching
Humans are creatures of habit. Habit reduces decision burdens and saves mental energy for more critical tasks. Changing habits is not easy and can be fatiguing; however, having a coach to assist during this process can make all the difference.
At Plano Athletic Club You have the options of private, semi-private, or group coaching.
The goal of the coach at Plano Athletic Club is to help the client move beyond perceived limitations, reach their fitness goals, and live a healthier happier life. The coach will hold you accountable when you miss a class or personal training session and also celebrate your successes with you.
At Plano Athletic Club we are results focused, and our coaches follow a proven plan. Check out real results here
Simple tip 3: utilize coaching to help through the habit changing process As Michael Jordan said: “A coach is someone that sees beyond your limits and guides you to greatness!”
[1] https://news.gallup.com/poll/174089/nearly-half-remain-worried-weight.aspx
[2] https://www.apa.org/monitor/2021/07/extra-weight-covid
[4] https://www.unm.edu/~lkravitz/Article%20folder/metabolismcontroversy.html
