As a fighter, you want to maintain a lean physique. However, life can quickly derail even the best-laid fitness plans. If you notice the scale has been creeping up each time you step on, it may be time to implement a few of these tips for combatting weight gain.
1. Focus on High-Quality Foods
Your body needs fuel to stay in top shape, so you don’t want to seriously limit calorie content. You do, however, want to eat the right foods to meet your fitness goals. That means searching out food that is high in nutritional value. The more nutritious your food is, the fewer calories you will need to consume to meet your daily requirements.
2. Change Up Your Workout Routine
When you perform the same exercises, under the same or similar conditions, day in and day out, your body becomes accustomed to the effort. Switching up your routine by adding a new exercise or increasing resistance will make it more challenging, which translates into better results. You can also add a supplement like the Thrive Patch to increase energy levels and help you get through those tougher workouts.
3. Avoid Sugary Drinks
Sugary drinks like juices and sodas can really add to your calorie intake without helping you feel more full. That makes them a prime suspect when weight gain starts to creep in. Instead, stick to water for the best benefits. In addition to keeping you hydrated, it will also help flush out harmful waste byproducts to promote optimum physiological function.
4. Limit Alcohol Consumption
Alcohol is another means of adding a few extra pounds. Not only are those drinks a good way to take in lots of added empty calories, but they also lower inhibitions and contribute to diet-crushing decisions regarding other foods. It’s best to avoid alcohol altogether or limit your consumption to one drink or less per day.
5. Skip the Drive Through
Fast food is an all-around poor choice when you are trying to maintain a lean physique. A single combo meal can surpass your daily calorie requirements without edging you any closer to meeting nutritional goals. On top of that, it is usually loaded with sodium, which can lead to increased water retention. That’s why packing your lunch and skipping the drive-through line is a good choice.
6. Up Your Weight Training
You already know that strength training produces muscle gain, but did you also realize it can help you slim down, too? It’s true. Weight lifting can boost metabolism so that your body is better able to burn calories and convert them into energy. This is due to the fact that strength training allows us to lift heavier during workouts and therefore translates to higher calories expenditure.
7. Track Your Calories
If you aren’t already keeping track of what you are eating — and drinking — every day, now is a great time to start. You may find that the little extras that you have been picking up here and there really add up over the course of a day or two. You can track eating by using a food journal or one of the many apps available to download.
8. Pass Up Dessert
This may seem obvious, but when you are used to expending a lot of energy, you can often make room for a decadent dessert. However, when your body is already starting to store excess calories, it’s a good idea to skip the sweets. If you really need something to satisfy a craving, opt for a piece of dark chocolate or fresh fruit instead of cookies and cake.
9. Utilize Cross-Training
Cross-training utilizes activities that force your body to work in new and different ways. It is shown to increase performance and might be the added push you need to lose those extra pounds.
10. Watch Out for Medication Interactions
Certain medications can cause weight gain and water retention. If you started taking something new, talk to you doctor about whether it could be to blame for your current situation.
Weight gain can sneak up on you gradually and, before you realize what has happened, you are struggling to slip into your favorite workout gear. Incorporating tips like skipping dessert, tracking what you eat, monitoring medication side effects and limiting alcohol can help you keep your weight where you want it.
Mikkie is a freelance writer from Chicago. She is also a mother of two who loves sharing her ideas on interior design, budgeting hacks, and DIY. When she’s not writing, she’s chasing the little ones or rock climbing at the local climbing gym.
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