How to Keep Off Excess Weight Going Into Fall

Losing weight is a constant challenge. Many of us face a barrage of media each day that discusses how to lose weight, yet for some reason, we might not be able to.

Summer marks the beginning of many peoples’ weight loss journey - and some people will have succeeded. If you are one of the dedicated few who put themselves to the test and passed, you might be worried about the fall and winter season which is coming quickly.

Fall marks the start of harvest and holiday season - where you can basically walk into any store and find a wealth of food that will break you from your diet and exercise program.

For thousands of years, humans have put on weight during the fall and winter and lost it for the summer hunting months. With that said, most of us are not hunters or farmers. We just want to lose the weight and keep it off.

Here are some of the most effective ways to keep off the weight that you worked so hard to lose (and perhaps even lose a few more pounds) during the fall.

Increase Protein Intake

One of the most challenging points for most people is their lack of good adherence to a macro split. In some cases, this can mean weight gain and an inability to stay in shape.

Increasing your protein is one of the easiest ways to ensure you maintain that weight loss going into the fall and winter seasons.

Protein is macronutrient that is not stored - meaning any excess calories are simply passed through as waste - making it very difficult to put on weight with a high protein, low-fat diet.

Eat Plenty of Fiber

Way too many people lack fiber in their diet. The RDA (recommended daily allowance) for fiber is around 30-40g for the average adult, yet most people get around 10g a day.

Sure, you can grab yourself a fiber drink - but why not just eat some whole-foods? Foods like fruit, vegetables, and ancient grains are filled with a good source of fiber and are relatively low in calories.

Fiber will help you to feel full so that you do not overeat, and it will help to keep your digestion regular too.

Stay Motivated

It can be very difficult to stay motivated when the beach season is over.

Many people seem to stray off their workout program and pack on a little bit of weight during the offseason.

Now, this isn't the end of the world and lots of guys will actually use this as an opportunity to bulk, but if your goal is to maintain previous weight loss, staying motivated is essential.

Instead of having the same goal, it would be best to set a new goal, like a winter marathon or an indoor event that takes place during the winter. This will give you a reason to show up and put in work each day at the gym and in the kitchen.

Keeping Off the Extra Pounds

Maintaining weight loss in the fall is no easy feat. With your motivation slowly sliding away and more and more foods coming into the stores, it can be really easy to overeat on unhealthy foods and limit your strength and weight loss.

In order to stay in shape, it’s important to continue doing what you’ve already done to find success.

Keep it simple and have a clean diet with a complete workout program. Alter your goal to stay motivated and find a gym buddy that can keep you accountable. Together, you can stay in shape in the off-beach season.

9 Tips To Get Fit While Gardening

Are you lucky enough to have a garden? If you are, you probably love spending time in it, using it to help relax and unwind after a tough day at work.

Besides the obvious benefits of stress relief and good food or beautiful plants, you can also use your garden to keep you fit!

Try these techniques to get fit while gardening:

1. Grab a brush and sweep.

If you see a few fallen leaves laying on the floor of your garden, grab a brush and sweep them away. Sweeping could burn as many as 200 calories per hour.

Just ensure that you are sweeping hard and fast, as this will get your heart beating in no time at all.

2. Use a rake.

Using a rake is an even bigger calorie burner than sweeping, burning as many as 300 calories every hour.

After you’ve trimmed your lawn, grab a rake and use it to make huge piles of the grass, which can then be hauled away.

3. Trim the trees.

A good calorie burner is trimming or pruning the trees in your garden. You will probably have to climb up to the branches, plus the sawing is hard work too.

Just a few minutes pruning the dead branches from the trees in your garden will give you a good workout.

4. Digging.

When you dig, you’re using your back, arms, shoulders, core, and leg muscles. It really is a great form of exercise that will get you breathing heavily in no time at all.

Whether you’re digging holes for some new plants or turning over soil, it’s a great way to get fitter.

5. Hoeing.

Similar to digging, hoeing is a good exercise that is useful for turning over the soil to remove those annoying weeds.

It can be especially hard when working on rocky ground. Just a few short minutes and you will have worked up quite a sweat.

6. Squat when you are weeding.

Instead of using a chair or kneeling while you weed, use the opportunity to get a leg workout in.

Each time you reach down for a weed, squat into position and hold the position until your legs start to burn. If you can avoid sitting or kneeling, your legs will get a great workout.

7. Build something for the garden.

Carpentry can be hard work and is another way to get fit while gardening. Perhaps you could think about building a new greenhouse, chicken coop, garden box, or maybe even a playhouse/treehouse if you have children.

Not only are you getting a good workout, but you’re also adding value to your home.

8. Cut your lawn.

Forget about a ride-on lawnmower. Use a lawnmower that you can push.

If you use it around your lawn, you’ll no doubt be sweating and out of breath by the time you finish.

9. Clean up the mess using a wheelbarrow.

Using a wheelbarrow is a good workout for your core, forearms, arms, shoulders, and back.

It gives you an excellent upper body workout while ensuring that you’re leaving your garden nice and tidy.

Using your garden for working out may seem easier said than done. Consider these ideas of what you can do to get fit while keeping your garden looking beautiful.

Another benefit of working outdoors is that you are getting some fresh air and plenty of vitamin D from the sunlight, which are both important for your good health.

Learn more about your health online when you read the rest of our information here about: Lifetime Fitness Exercise guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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