1. Exercise is essential for weight loss
It’s nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of five 30 minute sessions per week.
The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. T his helps many in combating the old “no time for exercise” excuse.
Be certain to find something you enjoy. You’ll be more apt to stick with it. Try walking with a friend, joining an team, participating in outings with a group – or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits on your psyche as well; you will literally become “hooked.”
2. Weight loss and weight training
We chose to list this separately from the “exercise” category because of the significant weight loss benefits attached to weight training.
The basic equation is this: the more muscle tissue you have, the more calories you will burn. This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue, fat is not. Thus, muscle “burns” a significant number of calories each day for its own maintenance.
While aerobic activity can help burn calories, muscle’s where it’s at when it comes to giving your metabolism a significant daily boost even at rest.
3. Keep a diary for triggers that hinder weight loss
Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much – your hunger level prior to eating, and any feelings or emotions present at the time.
A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers.
Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals.
4. Stay focused on being healthy, not on becoming thin
Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight.
The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.
5. Find out why you overeat
All too often overeating is triggered by:
- Depression and
- other emotions.
Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control.
6. Weight loss support: join a weight management group
A big key in long term weight control comes from receiving encouragement and support from others.
7. Weight loss and portion control
Forget Super sizing – Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag (where appropriate). It is all too easy to be a eat all that is on your plate – even when served enormous portions.
Learn to pay attention to your hunger level and stop eating when you feel comfortably full, not stuffed.
8: Lose weight slowly with small changes
Try to remember that “losing 8 kilos in two weeks” is nothing to celebrate. It is important to realise that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat.
Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can each day without gaining weight. Fat loss is best achieved when weight is lost slowly.
By making small changes like eliminating 250 calories a day from food and expending 250 calories a day from exercise, you can lose consistent weight (of mostly fat).
9. Eating slowly can lead to weight loss
Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off kilos.
That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in.
The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.
10. Weight loss through eating less fat – but do it wisely
We’ve known for some time that limiting high fat foods in the diet can be helpful with weight loss. That’s because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates.
Remember – fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.