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10 Weight Loss Secrets
Obtaining your weight loss goal may be easier than you think.
The following 10 Weight Loss Secrets are simple tips to get you going
immediately towards successful weight loss.
1. GET ADEQUATE SLEEP
The first of 10 Weight Loss Secrets is easy as ABC. Researchers
report that lack of enough sleep causes stress, and stress causes the
body metabolism to slow down and store fat. However, people who are
well –rested are less likely to snack due to stress or fatigue. It is
therefore crucial that you factor in getting enough sleep into your
plan of losing weight. If you find yourself waking up tired, start by
working toward an extra hour of sleep. Get to bed 30 minutes earlier and
wake up 30 minutes later than you are accustomed to.
2. VISUALIZE THE THINNER YOU
The second secret is visualization. According to experts,
visualization is one of the key factors in achieving goals, including
weight loss. Practice visualization every day, it helps to keep you
focused. Imagine yourself so many pounds lighter. Your goal is
achievable. Reaching your weight goal is possible but you must first
believe you can achieve it. Set aside 10 minutes a day, or right before
you fall asleep. Then consciously visualize yourself exactly how you
want to look when you reach your weight loss goal.
3. EAT A BALANCED BREAKFAST
Nutritionists agree that it is critical to have a well balanced
breakfast in the morning. This meal sets the tone for the rest of your
day. Starting with a balanced breakfast provides you with nutrients,
vitamins and minerals. It improves your concentration and performance
during the day. A balanced breakfast also energizes your body and
prepares you for physical and mental stress you may come across in the
morning hours. A balanced breakfast should include a complete diet with
protein, dietary fiber, calcium and Vitamin C. This third of 10 Weight
Loss Secrets is an important and simple step to get your day going in
the right direction AND for overall health!
4. WALK
Walking is free and easy, and extremely beneficial when done
correctly. When you are walking for weight loss try doing 30 minutes a
day, most days of the week, at a “talking” pace. (Meaning you can talk,
but have an elevated breathing and not gasping for air.) Walking 4 to
5 times a week will not only help with the weight loss, but also improve you cardiovascular fitness.
Here are a few basic steps that should be followed for maximum results:
- Wear a good pair of shoes and comfortable clothing.
- Take
five minutes to warm up and stretch your muscles before you start
walking. (Include the calf stretch, quadriceps stretch, hamstring
stretch and side stretch.)
- Maintain the proper posture
and movement, meaning walk tall and start off slow and easy.
Accelerate your pace to a comfortable level. Begin with daily sessions
of 10 to 15 minutes, and increase your time, distance and pace every
week.
Nearing the end of each session you should slow down for five minutes and stretch your muscles once again.
5. JOIN A GYM
The main goal of exercise is to burn calories while energizing your
muscles. Eventhough you can do exercises at home including working out
to a DVD for example, joining a gym has its benefits:
- Different pieces of equipment that focus on different parts of the body.
- Instructor led classes such a Zumba, aerobics, cycling, etc.
- Keeping to a schedule (i.e., going after work or during lunch break, etc).
- You’re paying for it… so you are more inclined to go.
6. MAKE HEALTHIER FOOD CHOICES
Number six of 10 Weight Loss Secrets
is a choice each one has to make. An easy way of cutting back without
feeling denied is to choose lower calorie foods of what you crave.
Also, you will need a healthy eating
plan to provide the nutrition that your body needs every day. With
the help of a nutritionist if you have access to one, set up a daily
calorie goal for weight loss. A healthy eating plan for your weight loss will include:
- Fresh fruits & vegetables, whole grains, and fat-free or low-fat milk and milk products
- Lean meats, poultry, fish, beans, eggs, and nuts
- Low saturated fats, trans fat, cholesterol, salt (sodium), and added sugars
- Controlled portion sizes
7. STAY HYDRATED — WATER IS GOOD FOR YOU
Experts recommend we drink 8 glasses of water a day. Most people,
however, fall short of this goal. Whenever you feel hungry between meals
remember a glass of water will fill your stomach and suppress appetite
for a short time. Water has zero calories and helps to flush out
toxins from the body. Drinking water also helps in the process of
releasing excess water stored in the body that would otherwise cause
blotting. Lastly, a glass of ice cold water is does more than quench
your thirst; it also burns up some calories as the body heats it up in
order to absorb it properly.
8. STEP ON THE SCALE DAILY
Know where you stand. Numerous experts suggest throwing out the scale
and measure your progress by how your clothes fit. But, according to
research and data provided by the National Weight Control Registry
(NWCR), the greatest weight-loss advantage is weighing daily. This
helps you to identify small weight changes quickly, and allows room for
necessary changes as the day progresses.
Don’t forget that weight fluctuates day by day mostly due to the
amount of water in your system. If it upsets you when the scale drifts
upward from yesterday, even after following all 10 Weight Loss Secrets, don’t give up. Instead, stay the course, and weigh yourself once a week.
9. GO EASY ON THE ALCOHOL
Alcoholic drinks are generally rich in calories and can lead to
careless eating. To make sure that we are keeping up with our 10 Weight
Loss Secrets, try to cut down or better still, eliminate alcohol. You
can easily rack up hundreds of calories with a glass of cosmopolitan
or margarita. Treat yourself just once a week or better yet, chose a
glass of wine, light beer, or vodka and soda; these drinks have about
100 calories per serving.
10. PLAN AND FOLLOW THROUGH
Now the 10th weight loss secret is threefold:
- Plan your meals ahead of time, and have the right foods available to avoid making poor choices.
- Keep
a written log of your weight on weekly basis. The goal here is to lose
gradually, about one or two pounds a week which translates to four to
eight pounds a month. After weeks of weight loss you may hit a
plateau. If this happens, do not freak out. Your body is adjusting to a
new weight. If you have included strength training, your weight may
remain the same for a while, because you are decreasing body fat and
gaining muscle.
- Once you’ve reached your weight loss
goal, it is very important that you weigh yourself every day. This
helps you to maintain your hard earned weight and encourages you to
continue watching what you eat and maintain your physical activities.
Finally, enjoy the journey. You are on your way to a healthier
lifestyle. As you follow through with the 10 Weight Loss Secrets you
will find that you take better care of your body, sleep better, feel
healthier, and your clothes feel looser.
10 Weight Loss Secrets
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