If you were to poll the majority of the population on what they think the key to losing weight is, 98% would probably say “eat better and start working out.” Yet, it never fails that when these same people actually go to do something about it, their first move always seems to be looking for a personal trainer or starting an exercise program instead of trying to nail their nutrition. Maybe it’s because working out seems easier to do or makes them feel like they have more control since there is an immediate sense of completion post-workout, but here’s the thing…
Working out is NOT the key to weight loss.
Actually, it plays a very small role in the big scheme of things.
As you let that sink in for a moment, you’re probably wondering why a gym would be telling you that working out isn’t very important for weight loss considering that we make a living helping people exercise. Well, I’ll explain it.
It’s because working out shouldn’t be just about losing weight. As a matter of fact, there are many other benefits besides burning calories. Adaptations like increasing muscle mass to create a more “toned” body, becoming stronger and more injury-resistant, and improving heart function and general health markers. Exercise should be viewed as an accelerant to weight loss since burning calories is merely a side effect of the process and one that is often over-reported by most fitness trackers. With that in mind, it needs to be said that nutrition is where the bulk of your attention should be if you want to see the scale move because…
What you put in your mouth is easier to control than how many calories you burn.
Burning 200 calories can take you more than a half hour, but you could just avoid that 200 calories by making healthier choices instead. And if you really think about it, that’s actually good news! It means that you can reach your weight loss goal faster and with less physical effort simply by choosing foods that are in alignment with your plan.
Here’s 3 tips to make that work for you:
- Download MyFitnessPal or any other calorie tracking app to your phone and start logging your food to get a baseline of your daily intake. Be as precise as possible with your food types and portion sizes otherwise you’ll be spinning your wheels.
- Focus on removing foods that are low in protein in favor for ones that are and keep on eye on your macros. Macros stands for macronutrients and are the 3 main components of food nutrition: carbohydrates, fats, and protein. Your goal shouldn’t be to eliminate any of the three, but rather find a healthy balance between them.
- Monitor your weight weekly. Check your weight on the same day of the week at the same time. This will create consistency and allow you to really see if there is a change since the body can fluctuate up to 7 pounds daily. If after 3-4 weeks you haven’t dropped any weight, then reduce your daily calories about 150-200 and recheck again a couple weeks down the road.
Not ready to tackle your fitness goals on your own or simply feel like you need more direction? Schedule a free Ignition Session with one of our coaches and get the assistance you need.
