- Plan Ahead Or Fall Behind
Successful weight loss requires a game plan, one that includes stress management. If you’re worrying all day about losing weight, you’re probably also experiencing elevated levels of cortisol. When chronically elevated, this hormone can wreak havoc on muscle tissue and your immune system.
You can eat all the right foods, take all the right supplements, and have killer workouts, but if you’re stressed out the whole time, you’re undercutting your gains—and perhaps losing hard-earned muscle.
Effective meal planning starts with knowing how many calories to consume, and how much of each macronutrient group you need. A TDEE calculator can help you figure out how many calories you typically burn each day. You can also use calculators to determine your lean body mass, fat mass, basal metabolic rate, and resting metabolic rate.
- Good Sleep Is The Key
Many people think that fat burning takes place in the gym, but that’s only part of the equation. If you’re chronically sleep deprived, you can end up with a reduced metabolic rate and poor insulin sensitivity, and become prone to obesity.
When you sleep well, you have better control over your food choices and are less likely to binge eat at night. You also have more energy to devote to your workouts.