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.
Frey, Malia. Email interview. June 22, 2016.
Childs, Westin. Email interview. June 22, 2016.
Hamm, Kate. Email interview. June 22, 2016.
Baez, Kelly. Email interview. June 22, 2016.
Robinson, Matt. Email interview. June 23, 2016.