Weight loss. It’s a huge topic for men and women alike. Sometimes seems to be a reoccurring event in our lives!
Add a little cute monster or two to your hip and sometimes it may seem like it’s twice the work.
Anyways, this is Part 2 of our series 5 Things You Need To Know About Weight Loss. So if you haven’t already, I would suggest to head over and read Part 1 as well.
There is much to know and understand about weight loss, so I’ve broken it down into 3 parts (for now). That way, you can focus in on only a couple things at once while on your journey to weight loss.
“Journey”. You’ll notice I say that because it can be a long haul, as I break down in Part 1, but trust me, it will all be worth it!!
Also, if you haven’t jumped on the wagon yet, I do a fun Fitness Calendar each month! Sent to your email, you’ll get new exercises that you can place into your regular busy day or maybe add on top of your already workout routine for a extra calories burnt!
I’ll send you a new Fitness Outline for each Month and modifications for EVERY exercise! So no matter where you are in your fitness journey you can make it to your level and get your burn, tone and build on!
(This post probably containers affiliate links, so if you want to read our boring full disclaimer policy, you can read all of it HERE.)
5 Things You Need To Know About Weight Loss! Part 2!!
1. Change What You Can, Love What You Can’t
What I mean by that is a “new” body won’t change who you see in the mirror. You are still you.
So, your hips, your eyes, your ankles, your fingers, your cheeks, and your stomach….. it’s all still you. Whether you’re losing weight or adding on weight, it is all still you.
Be kind to yourself and love yourself, first and foremost. It will help smooth the path for your weight loss journey. You’ll be able to enjoy every little accomplishment rather than believing it’s not enough.
Your second goal for this point is to change the things you have control over. I’ll list a few for example, but there can be many more.
So, love yourself fully and enjoy the journey. Then change the things we have control over to make it all come together.
Need a little reminder of that sometimes?
Well, How To Love Yourself Cards have 64 affirmations to help remind you how AMAZING you are! I love these so much, I post them on my mirrors, on the fridge and even re-write some of them into a book I am making for my little girl to read herself one day!
You can Find the How To Love Yourself Cards on Amazon for $13.48 with nearly 200 reviews to receive a 4.5 star rating!
Things You CAN Change
Sometimes we spend much more time doing things that don’t benefit us to the maximum and don’t realize it. So, think about a normal day. Write it all down if you need to!
Do you begin your day by scrolling on your phone in bed or do you set an alarm to workout before your day gets busy?
Do you take a day to prep some healthy homemade meals or do you eat out for most meals?
Taking inventory on how you’re spending your time will amount to your overall success.
This one can take a good amount of time. You really need to zone in with your body and get to know yourself.
Yes, portion control is part of mindful eating. Although, that’s just the beginning. Learning to listen to your body to know when you are full not matter what amount is in front of you can be a big achievement.
Reminding yourself that the unhealthy options placed in front of you, not only is something that you don’t need in your body, but knowing from past experiences that it may not make you feel great after consumed.
Weight loss isn’t normally a motivator for mindful eating. Intuitive eating is found when you truly have the desire to feel good about your body and your food.
Relationship With Food
If you have an unhealthy relationship with food, any weight loss possibly won’t help with that.
For example, if you tend to binge on something that isn’t the best for you, then go on a strict diet to help lose the weight, there is a very high chance of you binging on that something again or more.
Taking the time to learn about food and the wonderful benefits and possible consequences of it all, can help give yourself a better understanding to just how you can relate to food.
They way you think about food and even the way you speak of it can have a lasting effect on how you may eat and your overall weight loss success.
Exercise along with your nutrition is a huge part of your successful weight loss journey. Although, if the exercise doesn’t become something that you enjoy and continue to dedicate yourself to after the weight loss, then the weight may appear again before you know it.
If you haven’t already, sign up for our Monthly Fitness Calendar! It’ll keep you going whether it’s adding in some movement for the day or adding it in to your regular exercise routine!
2. Snooze to Lose
So, I’m a bit of health-science freak so I’m going to dive in to the metabolic aspect of sleep being linked to weight loss AND why lack of sleep is linked to weight gain.
Leptin and Ghrelin. The two hormone terms you need to understand to make sense of it all, even if you don’t remember all the words after you read this. You’ll at least know WHY sleep is good for your health.
The more Leptin produced = your stomach feeling full and not hungry . The less Leptin produced = your stomach feeling empty and hungry.
The more Ghrelin produced = your stomach feeling empty and hungry PLUS naturally lowers caloric burn. The less Ghrelin produced = your stomach feeling full and not hungry.
So basically, you want MORE Leptin and LESS Ghrelin.
Lack of sleep causes your body to produce MORE Ghrelin. Read the above line if you need to, this is NOT a good thing!
All in all here?
Shoot for at least 6-8 hours of sleep per night. I know that’s a lot to ask on a Mama, but sometimes the truth hurts.
If you find that you may need a bit of help in this area of “enough sleep”, I would suggest a little help from Olly!
Olly Sleep Melatonin Gummies are my go to when I need a little help with staying restful throughout the night. It doesn’t make me drousy so it’s perfect for when I need to still get up in the middle of the night for my little pumpkin!
Olly Sleep Melatonin Gummies are also made with L-Theanine and botanicals like chamomile and lemon Balm to help boost your natural sleep hormones while inducing a calming feeling making it easier to fall asleep.
You can probably find Olly Sleep Melatonin Gummies at your local grocery store or if you want to make it easy on you with the kiddos, you can order it straight to your door from Amazon for only $11.99!
3. Larger People Can Lose Weight Faster
For the MAJORITY of weight loss, you need to consume fewer calories than you burn in a day, right?
Well, someone who is larger will burn a higher amount of calories per day compared to someone smaller. So, those who are larger, can cut a larger amount of calories out of their day. Thus, losing more pounds faster.
For example, recommendation is at least 1,200 calories consumed per day. So, someone who weighs 300 pounds may burn 2,800 calories in a day. They have a larger amount of calories that they can cut compared to what they are burning to help them lose the weight (2,800 burning – 1,200 recommendation to consume = 1,600 calories able to cut out eating that day).
Compared to someone that weighs 120 pounds may only burn 1,600 calories. They have less of a range of cut calories to play with, thus making it not harder to lose the weight, but may just take a bit longer time. (1,600 burning – 1,200 recommendation to consume = 400 calories able to cut out eating that day.)
Also, someone who is larger has more weight to lose than someone smaller. Someone who may be 300 pounds and looking to reach a goal of 150 pounds, has an excess of 150 pounds they can shed. With the ability to cut 1,600 calories a day, those 150 pounds could shed quickly. Compared to the 120 pounds individual that is looking to reach a goal of 110 pounds, only has 10 pounds to shed. With only able to cut 400 calories per day, it will take a bit longer to succeed in the 10 lbs.
I know, I lot of numbers there. Read it a couple times and it will start to all click.
Sign up for our Monthly Fitness Calendar and you’ll be able to burn a few extra of those calories!!
4. High Intensity For Increased Weight loss
Now, what I mean by high intensity is not a whole bunch of jumping up and down or sprinting up a hill with a car tied to you. What I’m talking about here on high intensity is your HEART RATE.
So, you need to get your heart rate up probably beyond your comfort level or possibly what you are used to. Your fat burning zone is going to usually be 60-80% of your Max Heart Rate. I will go over how to calculate that yourself in just a moment.
It is recommended through The Center for Disease Control and Prevention to get a total of 150 minutes per week at moderate intensity (60%) to 75 minutes per week at a high intensity (70-90%) to receive the best benefits of your the fat burning zone.
SIDE NOTE: To be safe, gradually increase your time, intensity & type of workouts to avoid injuries.
Calculating Your Fat Burning Heart Rate
Your fat-burning heart rate is at about 60-80% 70 of your maximum heart rate.
Your maximum heart rate is the maximum number of times your heart should beat during activity. To determine your maximum heart rate, subtract your age from 220.
For example, take a 35-year-old woman. To find her maximum heart rate, take 220 minus her age of 35.
(220-35 = 185 maximum heart rate.)
To enter the fat-burning zone, she’d want her heart rate to be between 60-80% of her maximum heart rate (185 bpm).
To find her fat burning heart rate zone, take her maximum heart rate (185 bpm) and multiply that by 60-80%.
(185 * .6 = 111 bpm) to (185 * .8 = 148 bpm)
So, this wonderful 35-year-old woman would want to find her heart rate between 111 – 148 bpm for some time out of her workout, equally up to 75-150 minutes per week.
Now, your goal! –>
1. Take 220- Your Age = You Maximum Heart Rate
2. Maximum Heart Rate * .6 = Minimum Moderate Fat Burning Zone
3. Maximum Heart Rate * .8 = Maximum High Intensity Fat Burning Zone.
Now, if you’re not the greatest at taking your pulse or it’s hard to take your heart rate when working out to a higher intensity, you may want to invest in something that will do that work for you.
My favorite so far is Garmin (and I’ve gone through a lot of watches). Specifically the Garmin Forerunner 735XT!
I have used this one for a couple of years now because I am addicted to it!! I use it during ALL of my workouts and even just throughout the day. It does run a little higher in price but that is because it does SO MUCH!
It is a multisport watch, so you can set specific parameters or have it track nearly any type of workout that you are planning on doing. From indoor/outdoor cycle, running, swimming, yoga, you name it.
The Garmin Forerunner 735XT will track your calories you’ve burnt that day along with active calories specifically from your workout, your VO2 Max, your heart rate and which zones you hit during your workout and for how long, and even your stride length when walking, jogging or running.
On the non-workout side of things, you can link it with their app and track everything on your phone, receive incoming calls, emails and text messages.
You can find the Garmin Forerunner 735XT on Amazon for $240.98 with a 4.5 star Rating!
5. He Compared To She
Have you ever done a diet and exercise routine with your husband and noticed that your husband loses 10 pounds the first week and your stuck a measly 2 pound weight loss??
Yeah, don’t get too discouraged just yet.
It’s a guy thing. Insert eye roll.
Even though we are both human, there are a few physiological reasons why it’s harder for women to lose weight than men. Unfortunately, we as women do not have much control over these either!
So, before you compare your weight loss journey to your male partners, remember that progress is progress, no matter the rate!
Two Main Reasons Men Lose Weight Faster
1. Men Have More Muscle
On a normal basis anyway, there are some women that have more muscle than men! Although, men usually have about 10-15% more muscle naturally compared to women.
Now, the reason this helps with their weight loss faster, is because muscle burns more calories. Even when your standing or sleeping.
All in all here, men naturally have more muscle which increases their metabolic burn, thus helping them to lose weight faster than women.
2. Women Are Predisposed To Store & Retain Fat
Yup, just a fact of life we have to deal with ladies!
A natural aspect of being a women is that we have a higher rate of estrogen produced. One thing estrogen does is to help keep fat on a woman’s body so that it may help with a woman becoming pregnant.
You Got This Mama!
5 Things You Need To Know About Weight Loss – Part 1