Why Reaching Your Fitness Goals Is Primarily About Diet

If you’ve heard the saying that weight management is 80 percent diet and 20 percent working out, there’s something to it. You can’t out-exercise a bad diet, which is why your nutrition needs to be at the foundation of your goals. However, remember that what you eat isn’t just about feeding your muscles and reducing fat cell size. In fact, nutrition also affects the mind, which is why your diet can fight fatigue, help mentally get you through a workout, and get you excited about taking a new class or going up in free weights.

It really is mind of matter, and your “matter” is what you’re trying to control. It’s a great idea to work in tandem with a nutritionist and personal trainer if you’re at the start of your journey (or anywhere along the way). These experts can help you pinpoint what it is you want to achieve and map out the best way to do it. After all, if you don’t know what you want to do, how will you know the tools you need to get there?

Reducing fat cells

There’s no such thing as “losing weight” unless you get surgery such as liposuction. All you can do is reduce or increase the size of your fat cells. Everyone is born with a set amount. Diet is at the core of reducing fat cells, although it’s more complicated than calories in/calories out. Still, this is a very basic framework, and it’s important to understand the caloric content of what you’re consuming. Even more important is making sure what is within those calories to nourish your body.

Reducing the number of calories you consume will likely reduce your fat cell size. However, even with working out, you can’t target fat loss areas. Everyone also has a natural shape and often pockets of fat that are too stubborn to move. The best way around this is to contour your body by building muscle in key areas to help off-set this natural tendency. That’s where muscle mass comes into play.

Some people, particularly women, shy away from building muscle because they think it will make them look too masculine. As a woman, this isn’t possible—women simply don’t have the hormone balance to achieve a masculine look. Everyone should focus on muscle mass because sarcopenia (age-related muscle loss) begins to really kick in during your thirties and increases with every decade. Muscles are important for daily activities, protecting the body, and keeping you strong.

Muscle mass

There’s no such thing as “toning.” Muscles can either shrink or grow. Toning usually means reducing fat cells and increasing muscle size simultaneously. However, simply strength training isn’t enough. Muscles need to be fed with protein immediately after a strength training session. Aim to consume at least 20 grams of protein right after a strength training session to kickstart the muscle healing process. If you don’t feed your muscles, and this includes the right amount of calories for you, they won’t grow. Worse, they might tear and be damaged from strength training without proper nutrition.

No matter your fitness goals, make sure diet is a critical part of the process. Otherwise, you’ll be working against yourself and will likely never see the results you crave.

4 Mistakes That Explain Why You Aren’t Losing Weight

Losing weight is a struggle for everyone, no matter what weight loss programs ads might be claiming. In order to succeed in this you have to control your calorie intake, exercise, and generally revise your diet. However, sometimes doing these things doesn’t seem to be enough. In these cases, you might be making mistakes that prevent you from shedding those excess pounds efficiently.

4 Weight Loss Mistakes You Might Be Making Right Now

1.      Weighing yourself too often

Do you start and end your day watching the number on the weight and getting depressed because it won’t budge? This might be the exact reason why it doesn’t. It’s essential to understand that your weight loss expectations must be realistic. It’s impossible for a human being to shed 10 pounds in 5 days and to proceed losing more at the same pace. Well, it might be possible, but only with severe health problems involved.

You also need to understand that your weights aren’t the best judge of your fat-burning program success. If you focus heavily on exercising, especially strength training, that fat will be replaced with muscle. This means that your weight won’t change much, but the actual fitness level and ‘composition’ of your body will.

Finally, losing weight takes time and stress is one of the main reasons that slow down this process. So, stressing over the exact count of pounds only does you more harm.

2.      Using the wrong kind of supplements

It has been proven by various studies that adding some supplements to your diet can enhance weight loss programs. For example, caffeine boosts the efficiency of exercise (Medicine and Science in Sports and Exercise) and capsaicin speeds up fat degeneration through oxidation (PLoS One). When dealing with trusted supplements that contain ingredients proven to be effective, like Phen375, your main question should be along the lines of how Phentermine works best?

Does it benefit the effects of your specific diet and exercise program? Does it work for your body’s unique needs? How well does it interact with other weight loss products and techniques you are using?

Only the right kind of supplement will help you achieve a noticeable effect. Buying products with the most appealing ads is one of the most common weight loss mistakes. If you want to avoid this, be sure to consult your nutritionist in order to determine which ingredients will truly work best. Note that you should inquire about ingredients, so you’ll be able to choose the product you can trust after conducting your own unbiased research.

3.      Not getting enough protein

‘Healthy eating’ is a very loose term, especially today when every food brand tries to market this angle in their products. Therefore, a truly healthy diet is the one you design yourself or with a professional help from a nutritionist. And in order for it to be most effective for weight loss, it should contain a bit more protein than a regular ‘healthy’ meal plan.

A low-fat high-protein diet results in an increased metabolism (Journal of the American College of Nutrition). Therefore, you burn fat faster. Note that this effect will be best complemented with capsaicin supplements as they speed up the process of fat oxidation naturally.

4.      You’re not counting your calorie intake right

One of the most annoying weight loss mistakes results from the brain’s inability to judge food portions accurately (Annals of Internal Medicine). The size of your portions is your main enemy when it comes to changing your body shape.

The best solution is to consult a nutritionist about how many calories there truly are in foods, and then use kitchen weights to see how your actual portions should look like.

Note that these are only a few of the common weight loss mistakes. If you seem to do everything right but the results aren’t forthcoming, consider consulting your doctor to find the exact reason.