Losing weight can be a fun or stressful journey for many people. Believe it or not, this is true for a lot of fitness trainers! It might appear that trainers lose weight faster or easier, but it is because of the many habits we know how to apply when trying to lose weight. Here are four easy habits that I use and share with my clients to help them lose weight.

1. Strength train before cardio
With the mind set of losing weight, many of my clients tell me that they perform 30 minutes to an hour of cardio before lifting weights. This is not necessarily wrong, but if you want to make your sessions more efficient and shorter, lift weights first. When you lift weights first, you will use stored energy needed to benefit in weight lifting. Performing cardio, using long distance cardio as an example, you will also use the same energy but later use fat as fuel. In theory, you will utilize fat faster because you used a lot of the energy while lifting weights, therefore having a more efficient and shorter workout.

2. Challenge during workouts
You should challenge yourself during every workout. Don’t be alarmed with the word challenge. You can slowly add specific challenges during your workouts to see better results. For example, if you are lifting weights, add a little more weight to your lifts, or if you are doing yoga, try to hold a pose a little longer, or if you are doing cardio, try to finish your mile at a faster time.

3. Eat after workouts
There are times I workout on an empty stomach, but after I workout, I make it a priority to eat something within 30 minutes to an hour to refuel my body with nutrients to help with recovery. There are studies that show your muscles absorb nutrients faster because it is trying to repair damaged tissue. Many of my clients do not like to eat after a workout, so I recommend a smoothie.

4. Plan cooked meals
If you decide to eat after a workout, make sure you have planned meals that you can grab, warm up, and eat. A lot of my clients eat fast-food because they do not have anything prepared. Keep meals simple and make a lot of it. When my clients cook for a lot of days out, they see better results because they are eating foods that are lower in fat, salt, and more balanced.