6 Tips That Will Change the Way You Lose Weight

6 Tips that Will Change the Way You Lose Weight
A lot of people ask me what I do to prepare for photo shoots and events to feel confident and look my best. I’ve never been shy about sharing my short-term exercise and nutrition habits before big occasions. But let’s get one thing straight. The rest of the year, I practice a balanced approach to health and fitness. I treat my body with love and respect by eating mainly whole, unprocessed foods, taking daily vitamins and supplements, and staying active. The week before a shoot is just a little umph to give my abs a bit more definition. So don’t expect any crash diet secrets here. Hello! Do you even know me?

Life is too short to go without chocolate , wine, or Mexican food so I allow myself a little wiggle room to enjoy my favorite treats year-round. However, the week leading up to a shoot/event, I like to reign in my nutrition and take my workouts up a notch.

Well, I have a confession to make. I kept my workouts entirely the same last week. I’m talking 30 minutes or less of cardio per day leading up to my photo shoot last weekend. There, it’s out!

Prior to my knee issues, the week leading up to my shoots consisted of two 30 to 40-minute sessions every day. That’s over an hour of cardio if you didn’t do the math. Why? Because it’s what all the “experts” and textbooks tell you to do to help shed water weight. It also sounds “right.” Cardio burns calories and makes you sweat. Therefore, if you do more of it, you will look leaner. Oy vey!

But guess what! I decided I wasn’t going to push it last week. For one, I wanted to  be easy on my knees. Two, I’ve had to cut back on my activity the last 7 months, so I’ve been experimenting more with my nutrition.  This past week, I wanted to see what I could do with slight changes in my eating habits alone. And, lastly, because I preach self-love and acceptance. Pushing myself and risking further injury would be everything against what I teach. I decided to take my own advice and accept myself at this stage of my journey no matter what.

You know what happened? Nothing! Sans extra exercise, I was still dedicated to my pre-shoot eating habits (Curious about what I eat before an event? You can find a similar meal plan in your free 5 Day Metabolism Jumpstart!) and I felt amazing in my skin.
So what is the point in telling you my little secret? Well, there’s a couple of take-a-ways from my experiment.

1) Less is More

When it comes to cardio, less is more. I know, it seems counterintuitive but hear me out. When we do too much cardio, our body starts to compensate and we slow down our basal metabolic rate (the amount of calories we burn at rest). This is why you’re only asked to do 3 days of cardio and short, effective workouts in the Life in Spandex Sweat Guide. Short and sweet cardio also prevents injury, gives you more energy for the rest of your busy #bossbabe life, and keeps crazy carb cravings at bay.
2) Be Kind to Yourself
Waking up one morning and deciding you want to make a change to feel better, be healthy, and gain confidence is awesome and empowering. However, it also means acknowledging the parts of you that are uncomfortable. When you decide to make a change, it’s really important to start with self-love and acceptance. We want to build our new healthy habits around positivity. If you start a new workout or nutrition regimen out of deprecation, well, lady, I’m sorry but no matter how much weight you lose or muscle you build, you’re going to feel unhappy with yourself. Exercise is meant to be a celebration of what our bodies can do and healthy eating is meant to be a form of self-respect. Don’t forget it!

3) Know Your Source

There’s enough fitness advice out there to make us all crazy. Before you jump on the next trend, do your research!

4) Proper nutrition reveals your hard work.

Exercise until the cows come home. If you’re eating junk, you’re only experiencing 30% of the benefits of healthy living. Want to show off those hard-earned muscles? Good nutrition. Want to reduce inflammation in your body and prevent disease? Good nutrition. Want to sleep better and feel more energized? Good nutrition. Exercise is very important, but take it from someone who’s recently cut WAY back, it’s not the whole equation. Not sure where to start? I outline a no-stress, delicious approach to healthy eating in the Life in Spandex Eat Guides.
6 Tips that Will Change the Way you Lose Weight (1 of 1)5) Experiment
There is no failure in experimentation. Just testing and refining. Try a new workout or switch up your nutrition. What’s the worse that can happen? If you don’t like the results, change your habits! Your body will adapt. If what you’re doing isn’t giving you the results you want – anything from the way your body looks, how it feels, your emotional state, to getting bored – switch it up. It’s the only way to find out if something may work better for you.

6) You can love yourself and have aesthetic goals, too!

You don’t have to be stagnant to love yourself! But you do have to find acceptance for where you are right now, will be in the future, and were in the past. If you don’t, you may be practicing healthy habits out of fear – fear of gaining weight, losing muscle, etc. When we start living in love, navigating our daily choices becomes light and effortless. If you needed permission to change your body, here it is! It’s okay to have aesthetic goals and love yourself at the same time. Just make yourself one promise – stop pursuing goals out of fear.
What are some ways you’ve gone against the grain to reach a fitness goal? Do you think you can have self-love and aesthetic goals? What’s the worst fitness advice you’ve tried? What’s the best fitness advice you’ve heard? Tell me in the comments below!

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Health and happiness,

Emily
*Disclaimer: There are Amazon Affiliate and Influencer links in this blog post. However, I only post products I use and believe in. All opinions are my own.

Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
37 comments
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  7. I think the best advice I ever received was to eat small “meals” every 3-4 hours. Eating lean proteins, vegetables and high fiber carbs before I felt hungry or hunger pains really did help me eat less and avoid making bad choices at meals.

    1. I totally agree with that! I feel much more satisfied eating frequently. Other people feel more satisfied with less, bigger meals. You gotta find what works for you!

  8. These tips are so useful and practical! I will definitely try to bear them in mind. Although I don’t need to lose weight, these tips are excellent and worth remembering. 🙂

    1. Absolutely! Even just for weight management

  9. All great tips! I always have limited my running days to 3 a week – enough to get some mileage in while still having time to do other workouts!

    1. Thanks Annmarie!! That’s great that you’re finding new routines that work for you ?

  10. Great post! Nutrition is very important but I also think you have to enjoy what you are doing as well

    1. Absolutely!! If you’re miserable it won’t stick 🙂

  11. knowing your source is the biggest advice i give anyone these days, for losing weight and everything else.

    1. ?? the internet is amazing because there’s so much information out there. But scary because anyone can publish it!

  12. I agree with the less is more. Sometimes backing off is the right answer!

    1. Who would think right?! It’s amazing what some rest can do ?

  13. All great tips 😉 I think moderation and variety are the key components. Over-doing things (even “good” nutrition) can backfire, and the body (and mind!) need variety to avoid plateauing.

    1. Couldn’t agree with you more!! We need balance in all parts of our lives

  14. Great post. Good nutrition is the key!!

    1. Thanks lady! Glad you agree ?

  15. These are some great tips! Thank you for sharing this post.

    1. You’re so welcome!! Hope you took some extra inspiration from it

  16. Love this! Great advice

    1. Thanks girl!! Glad I could help

  17. I agree that less is more sometimes and it’s always great to switch it up

  18. Great tips. I like that you included the focus on both nutrition and exercise – I think most people are good at focusing on one of those at a time, but it’s the balance between both that’s usually a struggle!

    1. Yes it’s the hardest but also most important part! They go hand in hand ?

  19. I have been working out consistently for almost a year now. I’m really happy with my progress and it’s important for me to do what’s best for my body. Your tips are very helpful. Thank you!

    1. That is so awesome Kasy!!! Congrats on your new healthy habits ?

  20. These are lovely tips girl because it also focuses on the individual and what works for you! Thanks for sharing

    1. Thank you so much Abbey! I’m happy you like them ?

  21. Love time tips. My favorite is experiment! 🙂

    1. Thank you Laura! I think so many people stress out over getting it “right” instead of just listening to their bodies and responding

  22. I love this post! I have found that proper nutrition really does go a long way in reaching your health goals. When I first started my weight loss journey the first thing I did was focus on what I was eating and it made a big difference. Your pictures look awesome!

    1. That’s great that you learned that so early on into your weight loss journey!! Thanks girl ?

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