Melissa Gardner, a fitness influencer, often shares tips on meal plans and fitness routine on her Instagram. Recently, the Utah-based mom of two talked about the steps she would take if she had to shed the 23 kgs she lost, once again.
In a video, titled ‘ If I had to lose 22 kg weight all over again, here is what I would do’, she listed several things, including counting her micros, being patient and more.
Here are some key focus areas for faster sustainable weight loss:
- I would have someone who knows what they’re doing calculate my macros, so I wasn’t guessing or checking what my deficit was.
- I would then YouTube how to track my macros and learn about it as much as I can, so I can adhere to my deficit as often as possible.
- You don’t have to track your calories or macros to be in a calorie deficit; it’s just a tool I like to use, and I feel like it’s the most freeing tool.
- I would then time block my days and schedule my workouts, making them non-negotiable like I would with anything else.
- I would focus on how many workouts are actually attainable to hit per week and identify who I can go to for accountability regarding those workouts. I would then increase my efforts as I progress.
- I would remind myself that I’m a beginner and that I’m not going to know everything. It’s okay to ask questions and seek help.
- From food to exercise, here’s how to can get on track
- I would focus on making my protein meals dense so I can feel fuller, faster, and longer.
- I would add fibre to also help with satiety (fullness) and gut health.
- I would add my favourite pre-workout to make waking up easier.
- I would run 3 days a week, 2 short and one long, and lift 3 days minimum.
- I would focus more on what I’m doing versus worrying about what others think about what I’m doing.
- I would remind myself how I didn’t gain the weight in 6 months and how it’ll take more than 6 months to come off.
- I would remind myself that this was a lifestyle and I was stepping into being a new, healthier, fitter version of myself and that routine matters, that I MATTER.
- I would remind myself who I am; I am the type of person who follows through on her word, especially to myself, as often as I can.
- Lastly, I would have someone teach me the skills that I lack so that I can make this a priority when life seems to get in the way, or I am too busy.
Always seek the advice of your doctor with any questions about a medical condition. Always consult your doctor before starting any new fitness routine and diet plan.