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8 Key Weight Loss Tips
Well, it’s that time of year when thoughts of swimsuits, suntan lotion, and beach balls start to strike fear into the 63% of Americans who are overweight. With that in mind, I assembled a group of my colleagues…a virtual think tank of fitness professionals…with over 50 years of experience helping even self-proclaimed hopeless people lose weight and keep it off.
We’ve put together a list of ten things you can change starting today to start your weight loss process and keep those pounds off permanently. So grab a bowl of cottage cheese, sit down, and take a few minutes to read this list of simple weight loss tactics; but remember that real weight loss doesn’t happen overnight, so start working on your summer body early and be prepared to stick with it for at least 8 – 12 weeks.
1. Drink water
Universal agreement among dietitians, nutritionists, trainers, life coaches, personal trainers and mystical gurus puts this simple recommendation at the top of our list. Close your eyes and imprint these two words in your mind. Put down that 4th cup of coffee and go pour yourself a glass of water (don’t worry, we’ll be there when you get back). Research supports 8 glasses of water a day to promote weight loss.
2. Strain your body
Cardio is great, but remember it’s only one part of your fitness program. A complete weight loss program will include strength and core training on a weekly basis. Be sure to load your body with dumbbells, medicine balls, resistance bands, bars, or your own body weight.
3. Eat often
That’s a fact. You can eat yourself thin. Yet many health and fitness professionals feel like a broken record telling this over and over again to skeptical clients who can’t understand how eating more frequently will help them lose weight. Breakfast is essential for weight loss, but it’s just the beginning. Eating smaller meals more often will keep your metabolism going throughout the day.
4. Vary your cardio program
To keep your cardio interesting, try mixing it up. Run, bike, hill walk, swim, play tennis, team sports…anything to keep your heart rate up for 45 to 60 minutes three times a week.
5. Don’t drink sugar
I’m not going to make this an endorsement of Diet Coke or Pepsi. The jury is still out on whether these can be considered slimming drinks, but one thing is for sure; sugar is your enemy. It has to be defeated on all fronts, including your daytime mocha latte and your late night Red Bull pick me up. You don’t need calories. Look for sugar-free versions of the things you drink every day and watch the calories you save add up.
6. Bake, not fry
Baking is a great alternative to frying food. It reduces fat content and your arteries will thank you for it later in life.
7. Lean proteins (not just any proteins)
Bacon is not a healthy food. OK, I admit, things taste better with bacon in it…but we’re talking about weight loss here and, like me, you should be swapping lean meats for fatty meats. Skin the chicken, trim excess fat from all meat and increase your consumption of turkey, chicken and fish. Your body will thank you.
8. Join a fitness center
If you find it difficult to schedule time to run on your own or train at home, try joining a gym. Fitness classes are a great way to get fit while having fun, and if you have the budget, hiring a personal trainer is a great way to guide you through the effort.
Above all, remember that these are life-changing tips, not fad diet recommendations. Don’t expect to lose 10 pounds in one week. One to three pounds per week is a great pace for permanent weight loss. So kiss those beach fears goodbye, slip into your latest two-piece bikini, and get ready for a great summer beach season.
(Overweight = Body Mass Index (BMI) greater than 25.0 – National Center for Health Statistics)
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