Reaching Health & Fitness Goals

 

Fitness Goal
Verlaine Gemayel Clinical Dietitian Nutrition Consultant Health Coach

 

How to reach your health & fitness goal!

 

Are you struggling to lose weight by setting unrealistic goals? Do you keep on setting unachievable targets? Eventually, setting unrealistic goals, will lead to a loss of motivation and possibly falling back into your unhealthy behaviors.

 If you – like many individuals – keep on trying to lose weight but can’t reach your goal, this article is for you.

First, your goal must be specific. Determining a starting point and saying you’re going to start working out is not specific; deciding to schedule your workout days and the amount of time you can commit to each week for the next 3 months – on the other hand – is a more specific goal. Studies show that a loss of 0.5-1 kg per week (depending on each body) is most likely to be maintained rather than a loss of more than 1kg/week.

Second, consistency. Planning to lose weight should be part of a healthy journey and not restrictive diets that put your body in the yoyo zone. So, if you are looking to start a diet, choose one or all 3 of these lifestyle changes with the supervision of an expert:

  • Intuitive eating: reducing problematic unhealthy foods, listening to the body, no restrictions.
  • Portion control: minimal restrictions, smaller serving sizes
  • Calories counting: meals should be under the daily caloric limit to create deficit

Third, consider drinking cold water. every time you consume cold water, your body needs to heat it to the right temperature. This requires the use of muscle inside the body and burn calories!! Plus, drinking water before you eat is an excellent way to ensure you do not overeat. As you already feel full!

Fourth, strength training! Studies show that strength training is more efficient at losing weight than cardio. In fact, this type of workout will increase your muscle mass which will help increase your metabolism, thus burning more fat throughout the day. On top of feeling more fit and strong, you will also burn more calories at rest. Win-win!

Fifth, if you want to reach your weight target, make sure you reach your sleeping hours! Not sleeping enough will increase appetite hormones, enhance sugar cravings, and reduce metabolism.

Last but not least, make sure your goal is time bound. Giving yourself a specific time frame to accomplish your goal can create a sense of urgency that will keep you motivated on the long run.

By Verlaine Gemayel, Clinical Dietitian, Nutrition Consultant & Health Coach.

 

To know more about the author, visit this link.

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مارس 26, 2024/

Nisreen Deeb has more than 13 years in the IT industry by consulting businesses on their digital  transformation journey and 10 years in the social entrepreneurship by co-founding many  initiatives to empower youth and women in Lebanon, and currently she is the director of the  Lebanese League for Women in Business. She is certified from international institutions on  leadership, management, governance of organizations, and roles of policies in development.  Nisreen is involved in encouraging young women to appreciate STEAM and aspires to global  reach through the power of technology, which is perceptible from her winning achievement in  2013 as a one of the top 5 TechWomen emerging leaders in Lebanon and spent five weeks in  Silicon Valley.   Cultivating Opportunities: Nisreen’s Dedication to Empowering Lebanon’s…

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