Effective Weight Loss Tips
Stramel, Certified Personal Trainer
Here are some
weight loss tips to help you reach your fitness and body
composition goals. Why
eight weight loss tips and not tenÖor even fifty weight loss tips? I want to keep it simple
so that there is an increased chance they might be followed. All the weight loss tips
in the world wonít do a bit of good if nobody can remember to follow
them. You donít
even have to follow all these weight loss tips.
For starters just pick one and when that becomes a
habit, try the next weight loss tip that strikes your fancy.
The most important weight loss idea has to do with the Law of
law means that in order to lose weight, you need to spend more energy
than you take in. In
order to gain weight you need to take more energy in than you put out. So, losing weight is
simple; eat less food while moving more often!
The weight loss tips below are just ways to take
advantage and make more efficient use of this unavoidable law of nature.
Weight loss tip
#1: Donít go On a Diet! Yep, I said it, donít go
on a diet. Most
people canít stick to a diet for a long period of time.
They get discouraged and quit.
You need to make healthy changes to last a
lifetime, not look for the next fad quick-fix.
Does this mean diets and diet books are bad? Certainly not, you may be
in the minority who find one that works for you.
If not, you still can learn something about
nutrition that you can apply to your eating habits.
Make small changes to your nutritional habits and
over time you will reach your goals and be able to maintain them.
Weight loss tip
#2: Make 1 small
healthy change that you can live with today! For me, that was cutting
out sugary sodas and other sugary drinks.
A typical regular can of soda has about 140-170
calories. Two of
those per day equals 280-340 calories a day, or about ĺ lb weight loss
per week if you were maintaining your weight before that change (see
weight loss tip #6).
What do you drink instead? Cold
water!!! Not only
is water healthy, one once of cold water will burn one calorie when
your body heats is up. So,
drinking the recommended 64-96 oz. of water per day could equal up to
96 extra calories burned (depending on how much cold water you drank
It doesnít have to be sugary drinks.
It could be cutting out desserts, or limiting them
to once or twice a week from every day.
Try replacing one un-healthy snack per day with a
healthier one. You
pick one that you can stick to (but start drinking more water anyway).
Weight loss tip
#3: Eat breakfast! Thereís a reason for the
clichť about breakfast being the most important meal of the day. Thatís because after
fasting all night, your metabolism is at its lowest point in the
morning. You need
to stoke the metabolic fires with a good breakfast that contains both
carbohydrates and protein. If
you donít, your body will think it is being starved and will want to
store any excess calories from the first thing you do eat (say at
lunch) as fat to hedge against long periods with no energy intake. Breakfast first thing
keeps this from happening and gives you energy to start the day.
Weight loss tip
#4: Eat 4-6 smaller
meals per day instead of 2-3 big ones. The easy way to do this is
by having breakfast, mid-morning snack, lunch, afternoon snack, and
then dinner. There,
thatís 5, good enough. A
piece of fruit makes a great snack.
By spreading your energy intake out in smaller,
more frequent increments, it will increase your metabolism (you will
burn more calories) because your body never thinks it is starving.
loss tip #5: Reduce
stress. Stress causes our body to
release cortisol which is a hormone that helps us deal physiologically
with stress. Simply
put, the adaptations our body does in response to stress are contrary
to weight loss. The
release of cortisol promotes fat storage and suppresses the manufacture
of other hormones that promote building of lean muscle mass. Try yoga, try meditation,
try a hobby or punching a heavy bag.
Just do what works for you to lower stress.
loss tip #6: Determine
how many calories you need to maintain your current weight, and how
many you need to reduce per day to meet your weight loss goals.
Step 1: Determine your basal
metabolic rate (BMR). This
is how many calories your body burns just to maintain minimal
life-support functions and is about 75% of all the calories you burn. The formula is simply your
body weight ____ X 10= base metabolic rate.
Step 2: Determine how many calories you need each day to
maintain your current weight by multiplying the basal metabolic rate by
a ďlifestyle factorĒ based on how active you are.
For sedentary people (office workers, people who mostly sit or drive
all day) use 1.4.
For moderately active people (people on their feet all day like wait
staff, service industry, moderate exercise) use 1.6.
For very active people (jobs with lots of physical labor, movers etc.,
athletes, workout at high intensity three times or more per week) use 1.8.
If you think you are in between two of the examples, then you can split
Letís plug some numbers in: Weight
195 pounds, office worker. 195X10
= 1950 calorie base metabolic rate.
1950 X 1.4 = 2730.
This is roughly how many calories they need to
consume to stay at 195 pounds.
A note on the formula: it is just a rough estimate,
females will need a few less calories (perhaps 200) than this formula
might need 100 more. As
you age, you will require fewer calories as well to maintain weight. So, use the formula to get
you started, then adjust your daily caloric needs based on your results
(this is where a nutrition log is important, see weight loss tip #7).
Now you can set your weight loss goals based on how many pounds you
want to lose and in what time-frame.
The maximum sustainable healthy weight loss level
is about 2 pounds per week. In
order to lose 2 pounds per week, you need to decrease your energy
intake (and/or increase your energy output, see weight loss tip #8) by
1000 calories per day. A
500 calorie per day reduction will result in a loss of approximately
one pound per week.
So, losing 40 pounds will take 20 weeks, or about 5 months at 2 lbs per
week. If you
decrease your daily intake by 500 calories per day as well as increase
your energy expenditure by an average of 500 calories per day. From our example above, to
lose 2 lbs per week, they would either need to eat 1730 calories per
day (2730-1000) or 2230 calories with about 500 calories worth of
exercise averaged out over each day.
loss tip #7: Keep a
food log. In conjunction with weight
loss tip #6 above, write down everything you eat for 3 days (every
single calorie!) then total up the calories and divide by 3 to get an
average. Now that
you know how many calories you are taking in, you can plan out how many
you need to reduce per day in order to reach your goals.
loss tip #8: Move
more! This doesnít mean you have
to start some grueling exercise program.
In the beginning, just look for ways to move a
little more than normal. Take
the stairs instead of the elevator.
Walk to the store down the street, or the park
instead of driving. When
you do start an exercise program, start slow and easy.
No more than 3 days per week to start. Twenty minutes of walking
3 times per week is a great start.
Or, a short walk every day and 3 shorts workouts
at the gym or at home per week. This
will start to increase your caloric expenditure so you donít have to
cut quite so many calories out of your diet and still lose weight.
Like diets, most people overdo it when starting an exercise program,
then burn out and quit. Itís
OK to miss a few workouts, or even have a rough week and not workout at
all. No reason to
quit in frustration, just start up again next week.
Make your workouts appointments with yourself. Have a short workout as a
backup plan for busy days. This
can be as simple as doing some pushups, some sit-ups or a couple sets
and walking fast
around the block. It
will only take a few minutes, but it will still be beneficial and you
will feel good that you did something.
Thatís all the
weight loss tips I have for yaÖjust remember that slow and steady wins
the race. You
didnít get overweight in a short period of timeÖit will take some time
to lose the weight as well. Make
one change at a time, add to it when the previous change becomes part
of your lifestyle. Stop
making changes when you are happy with your results, your health and
lifestyle. The good
news is you can start making some small changes today that will last a
lifetime and have you feeling better, being healthier and living longer
and those are the best
weight loss tips of all.