Tonic Newsletter four steps to winning UK


Have you been working out and not noticing any changes in your body?

Whether your goal is to lose weight, feel healthier or gain some muscle it can be frustrating when your body does not react as you are expecting it to, no matter what you do right. In some cases, progress might be made in a short amount of !me, but can then experience months where there is little to no visible progress. Plateaus are normal, but they can also be a sign that it is time to re-evaluate your approach to achieving the body you want. The most successful people reach their body goals by understanding that it isn’t just about the time they spend in the gym or on a treadmill. It’s about an entire lifestyle and mindset change. Below are 4 things you can do besides working out to achieve your goal body.

Cut the sugar. Of all the diet fads out there, cutting your sugar intake makes the most difference. Simply eliminating desserts isn’t enough. Processed food, starches, fruit juices, and alcohol are all sources of sugar you need to be aware of. Reducing your overall sugar intake will make a huge difference in your weight, muscle definition, and energy levels. We all need a certain amount of naturally occurring sugar to keep our glucose levels normal, but in most diets, our food contains an unhealthy amount of sugar. Too much creates inflammation, weight gain, brain fog, fatigue, and a multitude of other health problems that many people don’t even realise are coming from their high-sugar diet. Eat whole foods low on the glycemic index to create sustained energy throughout the day. You will notice excess bloating and weight melt away, muscles start to develop, and energy levels will increase.

Ration your willpower. Willpower is a muscle that needs to be exercised to get stronger. After a stressful workday or a personal difficulty, we have a harder !me showing up to our gym session or resisting that late-night sugar craving. That’s because our willpower reserves have already been depleted. When working towards a healthier body, understand that you have limits, and don’t spread yourself too thin. If you have a million things to do in a day, the chances that you’ll go to that evening workout appointment or cook a healthy dinner at home are slim. Instead, plan your workout for the morning, prep your dinner the night before, or re-evaluate your to-do list, and create space for yourself to reach your goals. Rationing our willpower means knowing how to structure our day and lives based on what requires the most attention.

Get enough sleep. Our bodies need 7-8 hours of sleep at night to recover, rebuild, and reset. Sleep time is the only !me your muscles have to truly rest, repair, and grow. If you’re trying to lose weight, sleep deprivation is detrimental to your progress. Not getting enough sleep causes a spike in cortisol levels, which is a stress hormone that will signal your body to hang onto fat. Your metabolism will also be affected as your body loses its ability to process fats from your bloodstream. Sleep deprivation has been proven to have the same effect on the brain as being drunk. You will have less willpower, impulse control, and mental clarity to make good decisions. Make sure to get at least 7 hours of sleep every night.