GET OFF THE SCALE! I mean straight up ignore it. Like "I don't see you" kind of ignoring it. The reason why? It. Is. A. Big. FAT. Liar. So in the voice of Elsa from Frozen "Let it goooooooo, let it goooooo…."
Do you want to know the truth to weight loss and reduction in body fat composition? Move more - like lots more - and eat less (crap that is). For so many just getting out of bed and to come to class is a struggle. I get it - the struggle is REAL. But dammit, make it count once you are there. I am not trying to make you comfortable in class. Challenging yourself is not supposed to be comfortable. Neither is change. Embrace the struggle for change and keep your eye on the prize because if it was easy then EVERYONE would be doing it. Change only happens for the ones that really, really, really want it.
Give 100%. Every single training session - no matter how big or small, they all count. That perception of effort is measurable - pace, tempo, load, resistance - meaning what was once hard is now doable, but you have moved on to a more difficult level - BUT you are still giving 100%. So move - as fast as YOU can, not your neighbor, but for YOU! And strength train. Lift things up and put them back down. Repeat. Repeat again. Never forget whatever you do, it should always be hard. Always.
Aside from sweating more, lifting more and moving more, one must consume a diet that is void of high fat and high sugar foods. You are what you eat. Eat clean. It it had a face at one point eat it. If its in a package be skeptical and read the labels. Eat more veggies. Be creative. Use spices. Drink water. Move some more. There is NO MAGIC PILL. There is NO secret. I get approached often to sell products. Products that for some work wonders. I think it's great. I think you should do whatever WORKS for you. But if you have to do something that you know you will never be able to maintain, that is low-calorie, requires starvation, requires pills, then I am sorry you are setting yourself up for failure.
The secret is so simple, than most just cannot handle it. Move more, eat responsibly for your activity level and safely for your reasonable (1-2lbs. per week) weight loss goals. Most quick weight drops are directly related to water loss and not truly weight. Same applies when you get on the scale at night and it's 5 lb. up from the a.m. Really? It's water. It's okay. Throw out the scale. Use measurements and fitness related goals as your guide. Get lost in the PROCESS (PRO-Cess as my Evan would say) not the PRODUCT (weight loss) and you will be amazed at what awaits. Set a goal - run a 5k, do a pull, do a sit up….Whatever! Anything. You can appreciate the journey much more when you stop and smell the roses along the way. And trust me they are out there - if you plant the seeds for them.
WEIGHT LOSS is not the true definition of progress and the sooner you realize that the better your fitness journey will be. End rant. Now go on out there and get moving.