Hey there Auburn / Opelika fitness enthusiasts!
In a world where information is readily available, misinformation can also be prevalent. After working with hundreds of clients over the last 11 years and assisting in the loss of thousands of pounds of fat, I’ve identified eight crucial factors for sustainable weight loss.
1. Calories
To maintain a lean body composition or lose weight, managing your calorie intake is critical. You must be in a calorie deficit for a sustained period. All effective diets work because they create this deficit.
2. Protein & Fiber
The source of your calories matters. Prioritize protein and fiber for health and body composition. Adequate protein and fiber intake allows flexibility with carbs and fats, improving satiety and muscle maintenance.
3. Lift Heavy Things
Incorporate resistance training into your routine. Lifting weights helps preserve muscle mass during weight loss, supporting metabolism and overall health. Aim to train your muscles 2-3 times a week.
4. Sleep
Quality sleep is vital for diet and exercise adherence. Sleep is when muscle recovery occurs, willpower is replenished, and your brain processes daily stress. Aim for 7-9 hours per night.
5. Environment
Create a supportive environment for your fitness goals. Just as recovering alcoholics avoid bars, your home should promote healthy habits. Stock your kitchen with nutritious foods and set up spaces for exercise.
6. People
Surround yourself with supportive individuals. Many people have opinions on weight loss, but not all advice is helpful. Avoid negative influences that can derail your progress.
7. Hormones
Hormones play a significant role in weight management, appetite regulation, and body composition. Regular exercise, sufficient sleep, and maintaining a healthy weight help regulate hormones.
8. Supplements
Most supplements do little for fat loss, but a few can help. Consider protein powder, creatine, omega-3s, and vitamin D. Be cautious about spending on supplements and focus on proven essentials.
Avoid getting bogged down by the overwhelming amount of information. Focus on these key factors to stay on track with your weight loss journey.
Keep moving… Stay moving… Stay healthy!
Cam Peavy, Founder of Infinity Wellness
