The Struggles of Losing Weight and How to Get Over Them

Record Everything You Eat and How Much You Exercise

If you want to lose weight and keep it off, you need to know what is working and what isn’t. Keeping a food journal can be the thing that is making the difference between seeing progress or feeling stuck. You should record everything you eat and how much you exercise. You may be surprised to see how many calories are in the foods you are eating. To make sure you are exercising enough, you should calculate how many calories you burn based on your weight, age, and sex. You can use an online calculator for this. There are plenty of websites that offer free fitness trackers. You can use them to record how many calories you burn during your workout, the distance you cover, the amount of time you exercise and your heart rate.

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Don’t Neglect Cardio

Many people who go on a diet cut out their cardio sessions and focus solely on their weight training. But this is a huge mistake. Cardio helps you lose fat, and muscle building only works if you are still eating enough calories to keep your metabolism high. Even if you are lifting heavy weights, your body will use calories to repair and rebuild the muscles. Let’s say that you burn 500 calories while lifting and 250 while doing cardio. If you lift heavy and eat enough calories to maintain your muscle mass, you will only lose 250 calories. But if you do cardio and eat fewer calories, you will lose 500 calories, which is more than lifting. If you are looking to lose weight, keep your cardio sessions to about 30 minutes and increase the intensity. If you want to build muscle, do 45-minute sessions, lifting heavy and keeping your rest periods short.

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Take Healthy Snacks With You

If you are trying to lose weight, you need to start eating smaller portions. It will take some time for your body to adjust, and you will feel hungry most of the time. Don’t let that hunger make you cheat on your diet. Instead, take healthy snacks with you wherever you go. If you are hungry, eat something that is rich in fiber and protein. This will fill you up and make you feel less hungry. You can also have a liquid meal replacement shake. These are extremely nutritious and contain fewer calories than a regular meal. Make sure to drink water throughout the day.

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Don’t Be Afraid of the Dark

Most people don’t eat as much when it is light outside. So most of them go to bed without eating because they just aren’t hungry. This can be a problem if you are trying to lose weight. Don’t be afraid of the dark. Force yourself to eat a little something before you go to bed. You can have a snack, a protein shake or a small meal. Eating something before you go to sleep will help your body burn fat while you are sleeping. Keep in mind that you don’t want to overdo it. Eating too much before you go to bed will make you gain weight.

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Don’t Forget About Strength Training

Many people think that cardio is enough to lose weight. But this is not true. You need to build muscle, and lifting weights is the best way to do it. You have probably heard many people say they want to lose weight but they don’t want to lose their muscles. Well, you don’t have to worry about that if you are lifting heavy. Building muscle will actually help you lose weight. It will increase your metabolism, and you will burn more calories, even when you are sleeping. Your body will need more energy to keep those muscles strong and growing, so it will use calories to do so.

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Conclusion

Losing weight is not an easy thing to do. But it is worth it in the end when you see your reflection in the mirror. There will be times when you feel like giving up, but remember that it will get better. If you follow these tips, there is no doubt you will succeed. So what are you waiting for? Go get started and make positive changes to your life. Losing weight doesn’t happen over night, but it can happen over the course of a few weeks if you make small changes.