Weight Loss Tips, Programs
Have you lost the same 25-50 pounds over and over again? If the answer is yes, then not knowing how to lose weight isn’t your problem…
Believe it or not, losing the weight is the easy part. It’s keeping it off for the rest of your life that’s where we seem to need some assistance. Below are ten tips to help you not only lose that extra weight, but to manage your weight AND your wellness once and for all.
Eat healthy to stay healthy.
Studies show that people who eat an unhealthy diet (loaded with fast-food meals, sugary drinks, high-fat snacks, lots of desserts/sweets, and low in fruits and vegetables) have significantly higher rates of chronic disease such as high blood pressure and heart disease. Finding healthier foods that you enjoy that can replace these so-called treats will help keep you from feeling deprived and keep you on track.
Lose weight at a safe rate.
Weight lost too quickly often returns — sometimes with additional pounds. The safest route is to lose no more than two pounds (or 1% of total body weight) a week.
Learn how to control emotional eating.
Experts estimate that 75% of overeating is caused by emotions. Successful weight losers have learned to apply behavior modification tools to help them deal with their emotional eating triggers and learn healthful techniques to help manage these emotions. Think before you eat- are you really hungry or are you upset, sad or tired. Depending on the answer, find a different activity to take your mind off of your problems. Once you start to create a new habit, you will find yourself turning to food less and less.
Control calories and portions.
Research has proven time and again that to lose weight you must consume fewer calories than your body expends, regardless of the carbs/fat/protein ratio. Be very conscious of serving sizes, and do not eat more than you can hold in the palm of your hand unless you are eating leafy green veggies (without dressing)..
Keep a journal.
Studies show that people are most successful at maintaining healthy eating habits when they watch and record the type and quantity of food consumed. Take it a step further by writing how you feel after eating and what physical activity you have done that day.
Weigh yourself, but not too often
Not weighing in is associated with greater weight regain, but too frequent weighing can become frustrating and sometimes consuming. Weigh yourself at most once each week at the same time of day under the same conditions
Get support and rewards for your successes.
Consistent contact with a support person — and small rewards along the way — are proven to increase the likelihood of maintaining new healthy habits. Set milestones for yourself along the way, and reward yourself with something other than food when you reach each one.
Eat small, frequent meals.
The more meals and snacks you eat a day, the healthier your weight is likely to be- AS LONG AS YOU DO NOT EXCEED YOUR CALORIE GOAL. Eating breakfast and eating frequently increases total calorie burn. Aim to eat a healthy breakfast every morning followed by four or five small meals throughout the day.
Eat more fiber.
The type of food you select can help you boost your metabolism and feel fuller and more satisfied longer. For example, fiber is filling and helps keep hunger at bay which will help you make wiser choices at your next meal.
Include strength training, not just cardio.
The most successful programs for promoting health and long-term weight control involve combinations of exercise and diet. Balancing cardio exercise with strength training is the best prescription for promoting health, fitness and weight control. Though cardio burns the most amount of calories in a given time period, strength training helps boost your resting metabolic rate allowing you to burn more calories while sitting on the couch!