7 Things You Should Know Before You Hit the Gym

Amy Taylor January 06, 2014

Holidays are over. But then you gained several pounds and it worries you. At this moment, all you want to do is lose weight. You are more than willing to hit the gym and begin an exercise programme as soon as possible.

But before you do, there are a few things you want to bear in mind. Such essential information will guide you in a less stressful and achievable weight loss.

The number on the scales doesn’t matter. Your first step towards losing weight is most probably weighing yourself on the scale. There’s really nothing wrong with it. In fact, things get easier when you know where you are starting from. But if you look at those numbers as the only measure of progress, you might end up disappointed in the long run. Here’s the thing – just because the scale doesn’t drop doesn’t mean you are not making any progress at all. Over time, as your health and fitness levels improve, you gain muscles which are actually heavier than fat. That means there’s a big chance that you retain your current weight or even increase it even if you are exercising and dieting. Instead of focusing on what your weighing scale says, think about how energetic you feel, how your stamina has improved, how less tired you become and how amazingly good you feel.

You can change your metabolism. To lose weight, you must invest on a healthy metabolism. In one study, scientists at Helsinki University Central Hospital studied sets of twins where one was fat and the other one was thin. They found that fat cells in overweight twins undergo metabolic changes that make it difficult for them to burn fats. Such changes can be seen even after gaining as little as 11 pounds. What does their research suggest? It means that even if you have gained weight and your metabolic rate has declined, by being physically active and paying attention to what you eat, you can speed it up again.

When losing weight, patience is more important. You can get all the motivation in the world. But if you don’t have patience, you are less likely to lose weight successfully. Losing weight is something you can’t achieve overnight. It is a product of hard work and dedication. Whilst “quick fixes” are available, they can’t guarantee long-term solutions to your weight gain problems.

Fretting about it can make you gain more. Your stress hormones ramp up your fat storage. Back in the days, stress means drought or approaching dangers so our ancestors had to store fats as a reserved source of energy to do battle. But these days, we deal with stress by eating more calories and doing couch potato.

If you sleep more, you lose more. Many people forget about the role of sleep in weight loss. But it is equally important with proper diet and exercise. In another study, researchers from the University of Chicago found that lack of sleep disrupts the hormonal balance in the body, resulting to a decrease in leptin (hormone that promotes satiety) and an increase in ghrelin (hormone that triggers hunger). Therefore, when you are sleep deprived, you tend to eat more because your body thinks you are hungry, even if you really are not.

Antioxidants are also “anti-fats”. You want to boost your intake of antioxidants which are mainly found in plant-based produce like fruits, grains and vegetables. Free radicals, which you get from your diet, exposure to pollution, and the environment, don’t only make you look old but fatter as well. Furthermore, if you can’t avoid processed foods, try at least to reduce your consumption as they are high in unhealthy fats, sugar and salt – the biggest fat makers.

Loving your body will get you everywhere. If you want to lose weight because you hate your body, you are less likely to succeed. Every slip will become a difficult endeavour, discouraging you to try again. Losing weight will also feel like a burdensome task, not an activity that is enjoyable and purposeful. Lose weight not because you hate being fat, but because you want to be healthier and fitter. Eat well and exercise not because you want to shed those fats off, but because your body deserves nourishment and care.

By taking into account these things, you can make weight loss a less stressful, and an easier and satisfying journey.