Over the course of the last decade, there has been a dramatic increase in the number of people turning to at-home fitness programs to achieve their fitness goals. This is largely due to the global pandemic over the past couple years, but also as a result of improvements in technology and busy lifestyles.
Are you looking for an at-home solution to weight loss and wondering if Peloton could be your answer? If so, keep reading!
Weight Loss Basics
Before we jump into why Peloton may or may not be the weight loss solution for you, we should discuss a little bit about how weight loss can occur.
You may have already heard of “calories in vs calories out”. What this means is that when a person expends more energy than they consume, they will lose weight. On the contrary, if they eat more calories than they expend, they will likely gain weight. Of course, it is not quite that simple. Other factors including metabolism and hormones can also play a huge role in weight management.
The two main factors that people can control when it comes to weight loss are diet and exercise. Exercise can look very different for different people. But for now we are going to focus on what exercise with Peloton may look like.
Peloton for Weight Loss
As discussed, exercise is a huge factor in promoting weight loss. Peloton is a large and reputable platform that can help just about anyone meet their exercise and weight management goals.
Peloton is most known for their bike. This was the original piece of equipment the brand offered and continues to be the most popular today. They have now expanded their equipment offerings to include a treadmill and a rower.
These 3 choices can each be fairly pricey, and users need to pay a monthly fee in order to access the class library.
But, what some people may not realize is that Peloton has more than just the classes that require the equipment. There is a tremendous amount of class offerings that include strength training, yoga, barre, pilates, cardio, stretching, and meditation. Many classes are also specific to a particular body part that you would focus on. For example, they offer “core strength”, “glutes & legs strength” or “healthy back” yoga. Additionally, the class length availability ranges anywhere from 5 minutes to 75 minutes which is great to fit into anyone’s schedule.
What is most important when committing to Peloton for weight loss is to keep consistent and stick to a plan. According to The US Department of Health and Human Services’, Physical Activity Guideline for Americans, adults should participate in at least 150 minutes per week of moderate intensity aerobic activity, with 2 days of strength training, or 75 minutes per week of vigorous intensity aerobic activity with 2 days of strength training.
Using Peloton as a platform to help meet these recommendations is more than do-able! There are class offerings that would qualify for each of these exercise types. So if you are looking to use Peloton for weight loss, it is definitely possible for someone who is committed to making a workout schedule and sticking to it!
Creating a Peloton Weight Loss Plan
One of the first steps for any weight loss plan would be to set a goal. When setting a weight loss goal, it is important to set short and long term goals. For example, someone may want to lose 50 pounds, but can do so by losing 1-2 pounds per week. Generally, 1-2 pounds per week is an attainable and sustainable goal. It is important to not lose weight too quickly as it puts you at higher risk of regaining the weight.
When creating a plan of specifically which classes to take, I would suggest rotating the schedule through all the different body parts to ensure you do not leave anything out. It is also important to include a combination of strength training and cardio.
Nutrition for Weight Loss
When working on an exercise regimen, it is important to complement your work out routine with proper nutrition. If you work hard on your workout, don’t blow it by eating a bunch of junk!
Below are a few key principles to optimize weight management.
- Eat more vegetables. At least half of your plate at every meal should be made up of vegetables. Vegetables obviously pack in a whole lot of vitamins and minerals, and they also help meet your fiber goal for the day. Fiber can help you feeling fuller longer.
- Drink more water. Sometimes when people think they are hungry they find themselves snacking and snacking. But, in reality they may actually just be thirsty! It is important to drink plenty of water to ensure you are hydrated and all your cells and organs can function properly.
- Write down everything you eat. Sometimes just the act of writing down what you eat can help prevent overeating. Additionally, once your start losing weight, it will be easier to track what works best in your body to promote weight loss
- Choose lean proteins. Focus on white meat chicken or turkey, or fish that has been baked, broiled, or grilled. Meats like dark meat or beef, or meats that are fried, are generally higher in calories, and higher in saturated fats which are detrimental to heart health.
- Choose whole grains. Whole grains like brown rice or whole wheat bread or pasta also help to meet your estimated fiber goal which can help you feeling full and also promote good gut health.
One of the best ways to stay motivated while on a weight loss journey is to see or feel progress. It is very motivating to be able to track an objective measurement to keep on going no matter how difficult it is.
There are numerous ways that people can track progress. Some of my favorites are actually “non-scale” victories. This means that the progress is measured by something other than the scale. These may include photos, energy levels, the fit of your clothes, or improvements in mood.
Using the scale to measure success may show many adverse reactions. Focusing on just one number does not take into account water retention, muscle mass, or fat mass.
In conclusion, Peloton can be a great tool for achieving weight loss. As always, it is recommended to consult a physician before starting any new exercise or nutrition program.
Be sure to check out some other posts to learn more about how to optimize heart health and meet your weight goals!