Struggling to see the weight loss results you want and feel like your only option is to overhaul your entire lifestyle?
Well you don’t have to!
In this video I’m going to share the 7 common lifestyle habits we think we need to implement to lose weight that actually hold us back and then explain the secret to increasing your metabolic rate to becoming a fat burning machine!
Hey guys it’s Cori from Redefining Strength where we help you create the healthiest version of your PERSONAL lifestyle to see results. Because one size doesn’t fit all!
Losing weight means making a change to our daily habits.
But sometimes we make changes that actually hold us back.
That’s why, in this video, I want to highlight the 7 habit changes to AVOID and what to do instead to see results while improving your metabolic health!
Mistake #1: Cutting out the foods you love.
What’s the first thing we think we need to do to lose weight?
For many of us, dieting means cutting things out.
Often the first foods we eliminate are the ones we love most, but also know aren’t the healthiest for us.
Our dessert. Or salty snack.
But by cutting these things out, we create a feeling of restriction that is also what derails us.
At some point we feel like our willpower runs out.
Because we aren’t meeting ourselves where we are at to make sustainable changes based on our personal lifestyle balance.
So instead of cutting out your favorite food first, make an ingredient swap or portion adjustment first so you can work AROUND the foods you love.
Even focus on what you can add in over cutting out.
Shrink your portion of rice at dinner from 1 cup to ¾.
Do half a sandwich with a side salad to adjust your portion, lower your carbs and add in vegetables.
Sprinkle nutritional yeast on your popcorn to bump your protein and add a cheesy flavor!
Help yourself create lasting changes by avoiding the restriction mindset!
Mistake #2 : Making yourself eat specific things.
Do NOT force yourself to consume foods you dislike just because someone mentioned a potential health or fat burning benefit.
That is a surefire recipe for disaster because you’ll run out of self control eventually and default back to old habits sabotaging any results you’ve built.
We can’t do one thing to achieve results then go back to old habits and expect to maintain those results.
The changes have to stick.
So, if for instance, you don’t like coffee, don’t force yourself to drink it just because someone else says it can help you lose fat faster!
Any fat burning benefits of coffee are small and you adjust to the caffeine intake over time which means that the benefits become less with time unless you keep consuming more.
Caffeine can have a negative impact on mood and sleep.
This is a 1% change that will make no difference if your overall nutrition and workout routine aren’t dialed in BUT may have a huge impact on whether or not you stick with your plan long term!
Just like forcing yourself to eat a ton of vegetables or bland boring dishes because you feel guilty and want to meet someone else’s arbitrary standard of “clean eating,” will ultimately prevent you from making lasting changes.
We get good at what we consistently do and we do more of the habits we ENJOY.
So if you don’t like broccoli, don’t force it. Try other vegetables to find something you enjoy!
Mistake #3: Design hour long workouts or 2 a day sessions.
How many times have you thought… I just don’t have time to workout?
You aren’t alone.
It’s because we see all these people losing weight training for hours a day or doing 2 a day sessions.
But this focus on doing more often leads to a lot of wasted time and effort but holds us back from building a consistent routine and habit.
Quality not quantity.
The best results come from designing for the time you have because then you can be consistent with them.
If you have 3 days a week and 30 minutes, design full body workouts to get in everything you need with those sessions.
That will be far better than ending up missing body part split workouts because you just don’t have the time to stay consistent!
And as you get consistent with that routine, you may find you can work in more workouts later OR that you can maintain these habits even when life does its best to sabotage you and throw you out of your groove!
Mistake #4: Try to burn as many calories or get as many MEPs as possible in your training sessions.
When many of us start training harder to lose weight, we get a calorie tracker or start focusing on those heart rate monitors that measure things like MEPs.
We feel this need to hit a certain calorie intake, get a certain number of meps or have our heart rate hit a certain level for our workout to be “good enough.”
But your workouts shouldn’t be about calories burned.
Workouts can help us create that calorie deficit, especially to start, but over time our body adapts.
And there also is no magic fat burning zone where we need to keep our heart rate only at this level to magically burn a ton more fat.
If our diet isn’t dialed in, we won’t be able to out exercise our nutrition for long.
Trying to out exercise your diet, may be why your metabolism has slowed and you’re now blaming your age for your weight gain.
Stop focusing on burning more calories in your workouts.
Instead turn your focus to building muscle, whether you challenge yourself with bodyweight moves or weights.
This will improve your metabolic rate to burn more calories at rest, but more on this after habit number 7.
Here’s a LINK with training tips to design workouts to help you lose fat faster!
Mistake #5: Forcing a meal frequency.
Eat 6 small meals a day! No!
Do Intermittent Fasting, it’s the secret!
There are so many different meal timings and frequencies out there that people tout as the best.
But one size doesn’t fit all.
How you schedule your meals may depend on your schedule, when you train, and even whether you prefer big meals or more snacking throughout the day.
Many different schedules can work!
While you can for sure adjust meal timing strategically based on your progress toward your goals, and tweaks may pay off the longer you’ve had everything dialed in
don’t stress meal timing or freak out if you didn’t have your post workout protein shake within 30 minutes of training.
Your muscles won’t just melt off.
The key is dialing in our daily portions and routines.
And then we can experiment with meal timings to see what makes us feel most energized while helping us make dietary changes sustainable.
You may find you enjoy less frequent and bigger meals to feel fuller after eating and have to prep fewer dishes.
Or you may enjoy more frequent snacks as you are a grazer and on the go it is easier than stopping for a meal.
The key is designing for YOUR lifestyle!
Mistake #6: Focus on being “good all week.”
Consistency is key.
And while it can feel like you’re being consistent by being “good” all week, that weekend eating or drinking can add up more than we realize.
While it may seem like you’re being consistent for 5 or 6 days and only off on 1 or 2, we can really throw off our weekly averages just because of those couple of days.
Especially eating out, those foods can be more calorically dense, not to mention fancy lattes and cocktails can really add up!
We can often end up even drinking more calories than we realize!
If you’re just starting to make changes, be conscious of how much more you’re eating on weekends as those calories could be throwing you out of the small deficit you’ve created during the week.
Even tracking what you’re currently doing when eating out or over the weekly can really show you how even just one meal can impact your weekly averages.
While focusing on consistent during each day is key, we need that consistency over weeks and even months to add up!
If you do find that being “good all week,” leads to overeating on the weekend, consider whether you’re trying to restrict too much during the week and creating unsustainable habits.
Also take a look at what leads to the change in habits over the weekends to start making some small adjustments or plan ahead.
Maybe you try some new restaurants with healthier options for a Friday night date night or adjust your earlier meals that day to account for a dinner out and strike a balance!
Mistake #7: We do all the habits we “should” be doing.
Honestly, often we try to do MORE. We go 0-60 and search out all of the things we “should” be doing.
Then we implement them all at once because we want results yesterday.
But we never consider if they are realistic for us or if they truly match our lifestyle, needs and goals.
In this effort to get results as fast as possible we do all of these new things, we overwhelm ourselves with change, and then we wonder why we don’t have the willpower or self control to keep going when things come up in our life.
We need to realize that each of us will have a different lifestyle balance. And trying to force someone else’s version of healthy will sabotage us.
So focus on small changes meeting yourself where you are at.
Before even making changes, consider tracking what you’re currently doing, from your diet to your sleep to your workouts, to make small changes that will add up!
Now what’s the secret to increasing your metabolic rate to burn more calories even at rest?
Focus less on losing weight and more on building muscle.
Muscle is the secret to losing fat faster. And no, I’m not telling you that you have to bulk up.
But by emphasizing gaining and retaining lean muscle in your workouts, you will actually slim down faster and get the lean, toned look you want.
Because muscles is key to a healthy metabolism and gaining muscle can even increase your metabolic rate if you’ve dieted in the past causing metabolic adaptations.
Muscle means you burn more calories.
And you can build muscle at ANY age.
So don’t slash your calories super low or turn all your workouts into cardio sessions.
Focus on building muscle and you’ll see that fat loss start to happen!
For more tips to help you boost your metabolism if you’re struggling to lose weight, check out my Can’t Lose Fat? 4 Tips To Boost Your METABOLISM video next.
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I really needed this today. I’ve been caught in the trap of trying to outrun my diet and guess what? Not working. I’ve gone back to mainly weights this week and tracking macros with a focus on protein and already feeling better physically and mentally!
Small changes add up! And remembering that less is more!