If you’ve made the decision to lose weight, one of the first questions will be what you can do to lose weight more efficiently and effectively.
You will also want to know how to gauge if the workout routine you choose is actually working.
Experts have some insight into this important part of fitness, and have provided 10 ways to show your exercise routine really is working for you:
1) You’re seeing results in the first week of working out.
Of course, this will ultimately depend on the intensity and type of workouts, and especially your diet. If you increase your food intake and change your diet as a result of exercise, the results might not be as noticeable the first week.
If you’re starting a new work-out routine, and are completing 250 minutes of moderate to vigorous cardio exercise each week, you should be seeing results that first week, said Malia Frey of Verywell.com in New York City. Frey is a certified personal trainer, health coach, fitness nutrition specialist and weight loss expert.
2) You body feels slightly different and better within the first week.
You may feel less bloated, lose some of your water weight, and feel “tighter” during that first week, Frey added.
3) The three-week mark is a dead give-away in your new workout routine.
If you’ve been working out consistently, you should see some real, noticeable results at this time, Frey said. The body will continue to feel tighter during this period of time. Of course, diet has an important part to play in any weight loss, as well.
4) The amount of pounds you lose per week depends on how much you are planning to lose overall.
For example, if you are trying to lose 50 pounds, you may be able to lose five pounds a week, according to Dr. Westin Childs, a specialist in hormone balancing and weight loss.
If you weigh less and only need to lose 5 to 10 pounds overall, then you should only be aiming to lose 1 or 2 pounds a week.
5) Your body is responding to the specific workout routine.
Keep in mind that not every workout routine will work for every body type, Childs said. So after two weeks, if you don’t notice any changes in your body, such as smaller measurements in the waist or thighs, then it is time to change your workout routine to a type that your body will respond to.
6) You are incorporating high-intensity interval training in your workout.
This is one of the most effective ways to lose weight and stay in shape. Women should be doing these HIIT workouts for 15 to 20 minutes anywhere from one to three times a week, Childs added.
7) Take a four-step approach to make sure your workout is doing you justice.
Check your nutrition, frequency, intensity, and ultimately try a new approach to exercise if changes in the three previous areas don’t work, said Matt Robinson, a personal trainer at Pro-Fit Personal Training in Huddersfield, West Yorkshire, England.
8) Make sure you’re incorporating resistance training and interval-based cardio training into your workout.
These two workouts are the most effective weight loss routines in his experience, Robinson said. Resistance training should come first, then do interval-based cardio training afterward for 10 to 15 minutes.
9) Consistency is key.
It’s better to choose a less intense workout that you will do every day than to do a rare, intense workout only once in a while, said Kelly Baez, a licensed professional counselor and founder of FitShrink in Georgia.
It’s also important to keep trying, even if you get off-track and lose motivation occasionally. Understand that it does take time to keep a set fitness routine, and it may take longer to boost the intensity of your workouts at first.
10) You are keeping your stress under control.
Stress is a major factor as to whether you’re losing weight or not, according to Kate Hamm, founder of AnamBliss in the Greater Boston Area. Hamm has more than 15 years of experience in fitness.
Stress and lack of sleep can prevent the body from burning fat appropriately. Make sure to add yoga, mediation or other stress reduction techniques to help control your stress levels.
Reviewed July 15, 2016
by Michele Blacksberg RN
Edited by Jody Smith
Frey, Malia. Email interview. June 22, 2016.
Childs, Westin. Email interview. June 22, 2016.
Baez, Kelly. Email interview. June 22, 2016.
Robinson, Matt. Email interview. June 23, 2016.