Jumpstart Dieting Season
After years of working with clients we have the key to success.
Starting a dieting season can be challenging, but with the right mindset and strategies, achieving your weight loss goals is possible. I have found these three to be the biggest key points that impact results during a dieting season. Implementing these tips can help you achieve success during your next caloric deficit.
01// Total Daily Activity
When starting a dieting season, the first focus I like to pay attention to is the total daily activity level. Exercise is essential to any weight loss program, as it helps burn calories, build muscle, and boost metabolism. However, it's important to remember that exercise doesn't have to be intense or time-consuming to be effective. Even small changes in your daily routine, taking the stairs instead of the elevator or going for a walk during your lunch break, can significantly increase total daily activity.
The best way to track daily activity is through your smartwatch. Step count is an excellent method to track how much you move daily. All you have to do is take the last seven days of activity divided by the number of days, giving you your average number. Once you have figured out your average number, increase it by 10% by multiplying it by 1.10.
Ex: ( 7,500 steps x 1.10 ) = 8,250
8,250 steps would be your next daily goal.
02// Controlling Calories
The second key point to focus on when starting a dieting season is controlling your calorie intake. To lose weight, you need to create a calorie deficit, meaning you need to burn more calories than you consume. Therefore, you are reducing your calorie intake, increasing your activity level, or combining both.
To control your calorie intake, paying attention to the types of foods you're eating and how much you're consuming is essential. Focus on eating a higher protein diet during a dieting season will help you stay fuller and help you persevere muscle. In addition, do your best to reduce or avoid processed foods, sugary drinks, and snacks that are high in calories and low in nutrients.
Tracking your food intake using a food diary or app can be a helpful tool for controlling your calorie intake. This can help you identify areas where you may be consuming too many calories and adjust as needed.
03// Focusing on Recovery and Sleep
Lastly, you need to focus on your recovery and sleep. While exercise and nutrition are essential components of any weight loss program, giving your body time to rest and recover is also important.
Recovery is significant because it allows your muscles to repair and rebuild after exercise, which can help increase strength and improve overall fitness levels. Some strategies for promoting recovery include stretching, foam rolling, massage, and taking rest days.
In addition to recovery, getting enough sleep is also essential for weight loss. Lack of sleep can disrupt hormones that regulate appetite and metabolism, making it harder to lose weight. Aim for at least 7-8 hours of sleep per night, and establish a regular sleep routine to help improve the quality of your sleep.
Starting a dieting season can be a challenging but rewarding journey. By focusing on total daily activity, controlling calories, and focusing on recovery and sleep, you can set yourself up for success and achieve your weight loss goals. Remember to stay motivated and consistent, and celebrate small wins. Feel free to reach out if you have any additional questions or would like to set an appointment to get set up with a plan.
