Throughout several of his previous fitness and weight loss challenges, YouTuber Brendan Jones has struggled with consistency and frequently found that he would end up putting back on the weight that he would lose. In his latest video, he outlines the three lessons he has learned which have helped him to maintain his weight loss in a healthy and sustainable way.
Get more rest
Jones cites non-stop "hustle culture" as a major factor in his repeated weight gain, as he was cultivating unhealthy habits and not allowing himself an appropriate amount of rest. "Even when I was able to keep up with my workouts and exercise in a 50 or 60-hour work week, all that time working, commuting and exercising meant I was cutting into my sleep," he says.
When your sleep recovery is depleted, it can affects your personal health in a number of ways. Firstly, a lack of sufficient sleep has an impact on ghrelin and lipten, the hormones which regulate hunger and fullness, and also tends to lead to cravings for foods that are high in salt, sugar and fat. Additionally, working out after a poor night's sleep may result in the body burning more lean mass rather than fat.
Mix up your cardio
"For a long time, I got really caught up in the idea of cardio via cycling and running, with clear distance and time objectives, thinking that was how you build endurance and improve," he says. "Then I started using a fitness wearable to track my workouts when I went to shoot hoops or play frisbee, and practically every time I was engaged in a sport, I was producing results that were just as strenuous, if not more, than when I was getting in that diligent long-distance running."Now, Jones uses a combination of long-distance, measured cardio and sports to ensure that he's staying on track with his goals while making the experience more enjoyable overall.
Have realistic nutrition goals
Jones recalls how previously, he would focus on eating clean, but more recently he has made it a point to simply eat well and in moderation, while sticking to an intermittent fasting routine.
"I know a lot of people have success with tracking calories and monitoring their portions, but it's a habit I've never been able to stick with personally," he says. "Instead, I've found having clear times where I'm not eating has really done the equivalent for me, placing restrictions on how much I eat as I'm cutting out all evening snacks. While I do try to make sure I hit targets for proteins and vitamins each day, I still have the flexibility to eat stuff I really enjoy."
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