The wellness industry has become big business. There are all kinds of supplements and remedies that are advertised as miracle weight loss drugs. The truth is that none of the weight lost in this way is sustainable. Weight gain is based on a few factors. Lifestyle, diet and genetics. Take an honest assessment in these three areas to determine where adjustments need to be made for weight loss. Increased metabolism is something you are born with, but if you lead a sedentary lifestyle and have a poor diet, you will eventually gain weight. Living an active lifestyle can sometimes lead to a poor diet that can affect the rate of weight gain or loss. Diet alone can allow you to lose a few pounds, but if it’s not a lifestyle change, those pounds can come back.

Being careful about the fuel we fuel our bodies with makes a big difference in how quickly we reach our weight loss goals. In addition to changing what we eat, a disciplined exercise routine is necessary. The three C’s for weight loss are cardio, calories, and consistency. Doing cardio will help burn fat while counting calories ensures that we don’t consume more than we burn. With anything in life, consistency is the key to success. Burn the fat before starting the weight training program, you will build muscle below the fat. Being consistent in your exercise and dietary adjustment will guarantee the results you want to see.

The human body is an incredible machine. It picks up the routines and adjusts accordingly. This process is called muscle memory. Being consistent when doing cardio is necessary, but we must remember not to get caught up in exercise routines. For example: running on the treadmill for 30 minutes every day at 5 miles per hour may only work for a month or so. After a month, your body will adjust to this routine and you will burn fewer calories. Try to increase the time you run or increase the speed.

Five things to accelerate your fat loss

1. Running is good for you, but not every day.

Running every day is hard on your joints, whether it’s outdoors, on pavement or on a treadmill. Combine your cardio routine with other cardio exercises.

2. Interval training is good for you.

On the treadmill, elliptical, or bike, alternate high intensity with low intensity in one-minute intervals. As your endurance improves, increase the intensity.

3. Shake things up by incorporating Cardio Blasts into your routine.

Running in place, jumping jacks, jumping rope, burpees are all good cardio exercises. Flying for 15 minutes is just as effective as 30 minutes on the treadmill.

4. Add an aerobics class per week

An hour of Zumba can burn 500 to 1,000 calories, and Zumba is fun. It gives you a change of scenery too. We don’t want to get bored with our exercise routine.

5. Don’t forget to stretch.

Stretching is just as important as the workout itself. Prevent injuries and increase your athletic abilities. Sports injuries can really stifle your routine because you’ll have to slow down to recover. An ounce of prevention is worth a ton of cure.

When trying to lose weight, start with the three C’s: cardio, calories, and consistency. Shed fat with cardio before diving into weight training. Mix up your cardio routine and remember to stretch.