15 Tips to Lose Weight and Keep It Off
- Set a Realistic Goal. Healthy weight loss is typically about a half to two pounds a week. Don’t be disappointed if someone else lost more their first week.
- Initial Assessment. It is important to know where you are starting. Take photos from all angles in tight fitting clothes (work out gear is best). Take your measurements. Have your body fat tested and calculate your BMI (see BMI Calculator on home page). Keep records.
- Track your progress. Keep notes in a journal of what you are eating, how often you eat, the exercise you are getting and how you are feeling. Dieters who keep track of everything they eat lose twice as much weight as those who don’t, research shows.
- Behavior Shifts. Don’t expect to lose weight if you keep doing what you were doing. Reduce calories from foods like mayonnaise, butter, cheese, bacon, unhealthy oils, processed foods, sugars, enriched flour, high fructose corn syrup and sweets. Get on a meal plan and stick to it. Meal replacement plans work great and help to reduce calories.
- Accountability. First and foremost, you are doing this for YOU. Don’t quit on yourself!! It’s always a great idea to get the support from family, friends, neighbors or co-workers to keep you accountable, or to join the Challenge with you!
- Motivation. Promise yourself a reward for achieving your weight loss or fitness goal. Maybe a shopping spree, a trip to the Day Spa, a fancy bottle of wine, etc. Give yourself something to look forward to and put a picture of your reward somewhere you will see it often.
- Cut out liquid calories. This is simple. Eliminate soda and sugary drinks such as sweetened iced tea, coffee ,sports drinks and alcoholic beverages. Drink water and herbal teas. Liven up the taste of water by adding lemon, lime, cucumber or mint.
- Get your ZZZ’s. Scientists have found that sleep deprivation increases levels of a hunger hormone and decreases levels of a hormone that makes you feel full. The effects may lead to overeating and weight gain. Not good.
- Weigh yourself often. Some. like me, do it daily (a little obsessive!), some do it weekly. You will have something to look forward to if you do it weekly and won’t get discouraged on days you don’t lose. Remember, healthy weight loss is only .5-2 pounds a week!
- Put the food to bed early. Do not eat after 8pm. No midnight snacking.
- Move and Shake. Get out and exercise. Walking, jogging, elliptical, running, swimming, biking, hiking, etc. Research shows that people who do physical activities such as walking or biking for two to four hours a week during weight-loss efforts lose an extra 3 to 5 pounds over a year.
- I’ll have water with that. Drinking 16 ounces, or two glasses, of water before meals may help you eat less.
- No more Supersize. Using smaller versions of your serving ware will help you eat less food naturally. Use a salad plate instead of a dinner plate. People tend to fill whatever they have, so reach for smaller plates, cups and bowls.
- Snack Healthy. Keep plenty of Nuts, Celery, Carrots, Apples, and other cut up veggies on you, if you feel like grazing. Put down the chips. Step away from the ice cream. The more colorful, the more healthy.
- Treat yourself occasionally. This does not mean every couple hours! This means a small treat once a day. If you are eating out, make healthier choices. Many states now require the calories to be on the menu (Hooray for that!!)
Check out these Cardio Tips for Quick Results… http://www.cynthiagratzer.com/awesome-cardio-workouts-with-quick-results
The key to not giving up is in the first 10 Pounds…