“I want to lose weight!”—these are the words professional trainers hear from every new client who visits the fitness club where they work. “But I need to do it by the end of July”—the even more familiar add-on from beginners who start their transformation in June.
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After being told unequivocally that it’s impossible to lose a lot of weight in just 30 days, most beginners start restrictive, low-carb diets. And they’re very happy because in 10 days they really do lose 5 to 10 kilograms, depending on their starting weight. In this article, we’ll explain once again how to approach weight loss if you want results that are truly lasting and effective. It’s a process that takes effort and consistency.
The “yo-yo” effect: why rapid weight loss isn’t recommended
It would be wonderful if we had a magic wand to grant our wish to lose weight—quickly, easily, and without any effort. Perhaps that’s why so many women, and lately men too, are misled by diets that promise enormous weight loss in just two weeks. But these slimming plans carry an extremely high risk of the yo-yo effect afterward. Experts define the yo-yo effect as a vicious cycle of body weight. After a drastic loss of excess weight, people are unable to keep it off, and weight gain soon begins again, bringing back the pounds they lost and sometimes pushing their weight above where they started.
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The term “yo-yo” comes from the name of a toy that moves quickly up and down. In 1977, American professor Kelly Brownell first used the term “yo-yo effect” in relation to following an unsuitable diet. These “quick” diets also carry many health risks. We’re sure you don’t want to give yourself an ulcer or gastritis, or deprive your body of essential vitamins and minerals. A healthy rate of weight loss is considered to be 1.5–2 kilograms per week, though this also depends on your weight, metabolism, and lifestyle, so we recommend sticking to this pace.
How to lose weight for good
Fortunately, we have the ideal combination of tried-and-tested methods to help you get in shape once and for all. There are four easy steps to follow—and at our fitness clubs, you can follow every one with ease.
1. Personal trainer – Step one on your list when you decide you want to lose weight for good is to consult a professional trainer. They’ll create a personalized workout plan tailored to your physical condition, lifestyle, and body shape. If you have a pear-shaped body, then the trainer will focus on lower-body exercises to shape your hips and thighs and create a balanced silhouette. If you tend to gain fat and excess weight mainly around your stomach, they’ll recommend more cardio and core exercises such as planks and crunches. And if you want to develop your chest, back, and shoulder muscles, get ready for plenty of push-ups, pull-ups, and a variety of weight-training exercises.
2. Meal plan – At a good fitness club, you can consult nutritionists who will create a personalized meal plan for you. They’ll ask about your health, whether you know of any chronic vitamin or mineral deficiencies, and any other factors relevant to your eating habits. Dietitians will take into account the foods you enjoy and prepare a healthy menu just for you. For example, if you don’t like chicken, your nutritionist will recommend a substitute—such as turkey.
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3. Thermal Areas – Step number 3 for lasting weight loss is to add a few weekly visits to the spa area at your fitness club. This isn’t just a whim or a way to relax after an intense workout—it’s essential for shaping a slim silhouette. Spending 15 to 20 minutes a day in the sauna or steam room helps burn off excess inches with little effort. The hot air in the sauna makes your body sweat, which has a twofold effect: first, your body flushes out accumulated toxins, and second, fat tissue in the form of carbon dioxide. You can switch things up by choosing a Finnish sauna, which offers the same benefits. Regular visits to the thermal areas will help your muscles recover faster, allowing you to be more active during the fitness exercises prescribed by your personal trainer.
4. Dietary Supplements – You can also take the final step outside the fitness club by adding dietary supplements to your routine. If your goal is to lose weight, you can take L-carnitine in the morning on an empty stomach. This supplement can help you burn excess fat faster. If your goal is to build more muscle, you can add protein or creatine. And if you have anemia and are low in minerals such as iron, you can include an iron supplement in your daily diet.
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We guarantee that if you combine and follow all the steps above, you’ll be able to lose weight effectively and keep it off. Stay committed and you’ll achieve your desired results—and maintain them. Always choose a holistic approach, because it will improve not only the way you look, but also your lifestyle.