No matter how much weight you want to lose there are challenges and sometimes frustrations with taking it off–and keeping it off. Over the course of many years I, like most, have put it on and taken it off like a yo-yo. However, during the last few years I became frustrated with the “bouncing” scale and did some of my own research and experimentation to try to find a better way. As a result of this research and my own personal experience, I have come up with my top ten weight loss tips. I now share these tips with anyone who questions me about how I got my body to looking so healthy. In this article I will share these tips with you.
Learn patience. We are a society of ‘right now’ people. We want everything to be ‘instant.’ The truth is that it took time to put the weight on and it will take time to get it off. If you try to approach weight loss as a ‘quick fix,’ you run the risk of making yourself ill or doing damage to your body. Take a deep breath and put yourself in it for the long haul. Think months, not weeks. But, always take it one day at a time.
Don’t try to starve weight off–it will just come back when you’re not looking. While it is essential to lower calories in order for the body to burn off fat, lowering your calories too far only tells your body to store more fat. It thinks you’re starving and wants to ensure you stay alive for as long as possible. It may even attack your muscles for fuel and this will further slow or stop weight loss because muscles burn calories and the less muscle, the less fat burning. Determine what your maintenance calorie intake should be and cut it by 500 calories.
Track what you eat. I know, this sounds like accounting and most of us don’t like it, but you may be surprised when you start tracking what you eat then look at the glycemic index of the food and the actual calories. You may also be surprised to find that you are not eating enough. Yes, I said that. I hit a plateau and tried to figure out why, so I started tracking what I ate and found I was not eating enough. I was burning too many calories on exercise and not feeding my body enough to compensate the excess deficit. Oh, I was excited by this discovery and being able to add a few more of my favorites foods to my daily menu. Be accurate and don’t cheat! The only one that will suffer from your lie is you.
Drink water–lots of water. Water helps hydrate your body, your brain and your skin and it helps your system flush toxins and waste–by products of weight loss. Also, sometimes we mistake thirst for hunger. Next time you feel hungry, drink some water first and see if the sensation goes away. I know it sounds strange, but I found it to be true. CAUTION: Be aware that recent studies have indicated that the chemicals in plastic water bottles may leach into the water when they heat up such as when left in a hot car (or transport truck) or in the sun. I switched to filtered tap water, filling my aluminum thermos with it, and keeping it in the refrigerator.
Learn and understand the glycemic index. The glycemic index is a numerical index given to foods based on the average increase in blood glucose levels occurring after the food is eaten when the body decides what to do with the food'”burn or store. If you want to lose weight, you obviously want the burn not the store. Target low glycemic index foods and learn how to use the glycemic index to your advantage. Read Jan Peterson’s articles Understanding the Glycemic Index 101and Use the Glycemic Index and Lose Weight to learn more.
Walk! Walking is an excellent way to lose weight AND it builds muscle, which helps burn fat. Walking can be even better than running: first because you can probably walk further than you can run and second because you have more opportunity to change pace and side or back step when you are walking, which contributes to the concept of muscle confusion. I combine running, power walking, weights and dancing on my three miles every day (what I call Sidewalk Fusion). At first people thought I was crazy, but now it seems I have fans. : )
Change it up! Your body is an adaptable system and it makes adjustments to accommodate change. If you keep doing the same thing with regard to diet and exercise, it not only gets boring–which can cause you to lose your momentum–but the body adapts and is less challenged. If your weight loss is static, eat your full maintenance level of calories for a few days and then go back to the 500 calorie deficit. Change up your exercise music. If you are doing Pilates, change to Zumba. If you are tread milling, try some kick boxing. Engage your mind and your body in a variety of exercise programs to keep things fresh and ensure different muscles are being worked.
Engage the glutes. Your gluteus (butt) muscles are lazy little buggers, but because they are one of the largest muscle groups in the body, you want them working and growing so they can help you burn fat and shape that derriere. Walking, squats, and lunges are excellent ways to engage that muscle group.
Get enoughcalcium and make sure you are getting your magnesium with it. It is believed that calcium helps maintain a healthy weight. We know it is good for our bones and it is an important element from an all over health perspective. Dairy products are a good natural source for calcium. Magnesium enhances the absorption and utilization of calcium, so ensure you are getting it in your diet or as a supplement (2:1 ratio of calcium to magnesium). Natural magnesium is found in bananas, avocados, nuts, legumes, soy and whole grains. While I eat dairy and foods with magnesium, it is sometimes difficult to get enough from food, especially when dieting. I often use a calcium, magnesium, and vitamin C powder that mixes with water, juice or tea. Calcium and magnesium supplements are also available as a liquid and in a soft gel capsule, but I prefer the drink mix. You can find the combination in different brands and from a variety of sources. Just check the ingredients and the size against the price to find the best dollar value. I drink mine before bed to help me relax and aid sleep (magnesium helps relax muscles). I do not recommend calcium tablets of any kind because it is impossible to know if they are being completely dissolved by the digestive system.
Wiggle in your seat! Many of us spend a great deal of time in the car or at a desk sitting. This time is an opportunity. As you are stuck in traffic, sitting at the red light, or on a long winded conference call, engage in isometric exercise by contracting, holding and releasing the muscles of your abdomen, thighs and buttocks. Don’t pay any attention to the people in the car or cubicle beside you who are looking at you like you are crazy. You’ll be the one with the flat abs and the tight little caboose–and remember that exercise is good for relieving stress. (Ladies, don’t forget your Kegles.)
While these are my top ten, I have one more I would share with you that you simply must apply–Ignore the Nay Sayers. I wish I had a nickel for every time someone told me I looked foolish, made fun of me, or told me I would never be able to reach my goal. I could have a very nice vacation about now. One of the hardest negatives to manage when it comes to weight loss or just exercise in general is the worry over ‘what other people will think and say.’ We all want to fit in and we like being made fun of or judged even less as adults than we did as children. What can I say — you just have to get over it! What other people think and say are their problems. Don’t let other people deter you from doing what you know you should or what you want to do–be it weight loss or chasing your dream.
While these suggestions are not the total answer to weight loss, they are a start. Even small changes can make a big difference. Sitting on the couch with the chips watching infomercials for weight loss products and wishing will get you nothing but potentially more fat. If you want change, you have to make a change.
Best of luck in your weight loss efforts. “Never surrender, never give up!”
CAUTION: Always check with your doctor before beginning any diet or exercise program.
