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Writer's pictureDarek Kowal

5 Weight Loss Program Fundamentals

Updated: 6 days ago


weight loss program
weight loss program

As Autumn arrives, it can be difficult to maintain the same level of activity we had in the summer. With colder, shorter days, it’s easy to fall into a slump and add a few pounds to the scale. Add in excessive holiday eating and the flip of the calendar can be a weight gain nightmare.


But, there are things we can do to maintain or even lose weight year round, regardless of the weather. Even without my favorite lakefront bike rides, I’ll be able to maintain my current weight and, if desired, shed a few pounds and still enjoy my favorite foods.


To help you along your weight loss journey, here are 5 Fundamentals I use to Lose Weight and Feel Great all year long. These tips are the foundation of any Weight Loss Program.



weight loss program
weight loss program

NUTRITION


Notice how I didn’t say ‘diet’? A diet is  temporary. When trying to lose weight, a diet phase usually lasts 12-16 weeks, followed by a maintenance phase and then another diet phase.


But, if we’re talking long term weight loss and a healthy lifestyle, we need to focus on nutrition. What are we putting into our bodies every single day?


Are we choosing lean proteins and building our meals around them? Are we having healthy, low calorie snacks in between meals? Are we taking the time to meal prep and not heading for the drive thru when we’re crunched for time?


You cannot outwork a poor nutrition plan, no matter how much time you spend in the gym. If you want to control your weight, you have to control your nutrition.


I provide nutrition guidance for all of my clients, and it is crucial to their success.


weight loss program
weight loss program

STRENGTH TRAINING


Why is strength training so important for weight loss? Well, it’s simple math. The more muscle tissue you carry on your frame the more calories you will burn throughout the day. An abundance of muscle tissue also allows you to eat more calories without gaining weight.


Add in increased energy, bone density, and improved daily performance, and it’s easy to see why strength training is a staple of weight loss.


This doesn’t have to be an every day thing. Try strength training twice a week, then slowly increase from there as you get comfortable.


Also, don’t be afraid to slowly increase the weight you lift. Progress overload is key to keeping your body challenged and to fuel continuous muscle growth.


weight loss program
weight loss program

HYDRATION


Be honest, how much water do you drink in a day? Unless the answer is between 80 and 100 ounces per day, there’s a good chance you’re dehydrated every single day.


In order to maintain the level of activity required to burn calories and lose weight, you need energy to stay active. Fueling your body with the proper hydration is crucial for high performance.


Drinking water will also help satiate your cravings, making you less likely to break your diet and more likely to stay on track between meals.


As we build muscle, we’ll need more water to keep them hydrated and keep us moving. I never leave the house without my 30 ounce tumbler and make a point to drink 3-4 full servings per day.


weight loss program
weight loss program

PROTEIN


Are you getting enough protein in your diet? A general rule of thumb is to aim for 1 gram of protein per pound of body weight.


Protein is crucial to helping you build and maintain muscle, which will help you burn more calories on a constant basis.


The goal for every meal should be to make protein the star of the show and build around it. We’ve all heard about ‘Chicken, Broccoli, and Brown Rice’, but it’s important to find other sources of protein to enjoy like ground turkey, white fish, shrimp, salmon, etc.


If needed, you can also include a protein shake into your nutrition plan. I always look for the shakes with the highest amount of protein and lowest amount of sugar.


weight loss program
weight loss program

CONSISTENCY


This might be the most important fundamental. Are you consistent? Are you working out consistently 2-3 times per week? Are you staying within your calorie goal every single day? Are you drinking enough water? Taking enough steps? Getting enough sleep?


If the answer is no, then it’s time to make a change. The number one thing I provide for my clients is the accountability they need to stay consistent. Whether it’s motivating them through a workout, making sure they are logging their meals, or reminding them to stretch every night, I provide the accountability they need to reach their fitness goals.


Do you need help with consistency? Are you ready to embrace these fundamentals and finally achieve the body you’ve always wanted? Then Book A Free Consultation Today And Start Losing Weight and Feeling Great Now!




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