7 Tips for Weight Loss with Lasting Success
While commercial weight loss companies have established an impact weight loss season (January through March), in which they know they will be able to capitalize on the desperation of the public’s, need and desire to lose weight, the truth is that losing weight, managing it, and keeping it off, is a full time job. For those who struggle with weight loss, it can be an ongoing battle to find the right combination of proper nutritional intake and exercise to reach your weight loss goals. With 28 plus years in the health and fitness industry, I understand the importance of effectively managing weight, I have trained thousands, and I have designed programs and systems that work, including my latest training & nutritional system, VTX-12. While each person and situation is different, there are some common weight loss principles that can be applied to your situation. Following are 7 tips for weight loss that will produce lasting success.
- There are No Quick Fixes, so Choose a Steady and Stable Path to Your Goals
It is important to understand that you did not gain your current weight overnight, and you will not be able to safely lose it overnight. Make sure to choose a path to weight loss that is steady, manageable and sustainable. According to the Centers for Disease Control and Prevention, a healthy rate of weight loss is between 1-2 pounds per week. While this may not seem like much, over the course of a year, it is possible for a person to lose approximately 100 pounds safely.
- Lose the Excess Water Weight
While losing water weight will not equate to reaching your designed BMI level, it will help to get rid of that bloated feeling, and that excess weight that you are carrying around. Water weighs approximately eight pounds per gallon, so reducing the excess water will definitely reduce your weight. One of the best ways to reduce water weight is by reducing the body’s proclivity to retain water, and you can do this by reducing your sodium intake. Simply put, cut the salt from your diet.
- Don’t Consume Your Calories in Liquid Form
While calorie laden drinks will rarely provide the nutrition and feeling of being full that is necessary to satiate hunger, they can be very laden with empty calories, and these types of calories are normally built with unhealthy sugars, especially high fructose corn syrup. Not only do these drinks have unhealthy, empty calories, but these types of sugars are connected with additional types of health conditions, including coronary heart disease. The body normally absorbs calories from drinks more rapidly than solid foods, which have to be digested. Obviously, water and meal replacement shakes are an exception.
- Drink Plenty of Water
In order to ensure that the body is in optimum condition to metabolize calories, and burn fat, you must ensure that you keep it hydrated by drinking plenty of water. The more dehydrated that your body becomes, the less effective your organs will function, including the liver, which plays a major role in the metabolic process. According to WebMD, a person should consume a minimum of 64 ounces of water each day. This amount can increase if you are sweating at a high rate.
- Snack Regularly Between Meals
Having a snack between meals will keep you from building your hunger between meals. Research reveals that when people eat when they are hungry, they tend to over eat, leading to weight gain. Having a healthy snack like a banana, orange, apple or string cheese to meet those cravings will curb hunger and stave off binge eating.
- Avoid Fast Food Restaurants
If you are a person who spends a great deal of time in your car commuting or traveling, avoid stopping at fast-food restaurants and go into the grocery store for a healthy snack or meal instead. Choose fresh fruit and nuts over a value meal, and your body will thank you for it.
- Increase Your Activity
When you increase your activity, you increase the rate at which your body burns calories. One way that you can monitor your activity is by buying a pedometer, which you should be able to find at a local store for approximately $25.00. Start by making some practical changes to the manner in which you move around. One such change would be to park your car at the back of the parking lot and walk to the building. Take the stairs instead of the elevator, etc.