Weight Loss Per Week

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Well it is that time of the year when thoughts of bathing suits, sun tan lotion, and beach balls begin to strike fear in the 63% of Americans that are overweight. With that in mind I got together a group of my colleagues…a virtual think tank of fitness professionals…with over 50 years of experience helping even the self proclaimed hopeless people drop weight and keep it off.
We compiled a list of ten things you can change starting today to begin your weight loss process and keep those pounds off permanently. So grab a bowl of cottage cheese, sit back, and take a few minutes to read this list of simple weight loss tactics; but remember real weight loss does not happen overnight so get to work on your summer body early and be ready to stick it out for at least 8 – 12 weeks.
1. Drink Water
Universal agreement among dietitians, nutritional consultants, coaches, life coaches, personal trainers, and mystic gurus put 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 here when you get back). Studies support 8 glasses of water per day to promote weight loss.
2. Load your body
Cardio is great, but remember it is only one piece of your fitness program. A complete weight loss program will incorporate strength and core training on a weekly basis. Be sure to load your body using dumbbells, medicine balls, resistance bands, barbells, or your own body weight.
3. Eat Frequently
It’s a fact. You can eat yourself thin. Yet many health and fitness professionals feel like a broken record saying this over and over again to skeptical clients that cannot understand how eating more frequently will help them lose weight. Breakfast is essential to weight loss, but it is just the beginning. Eating smaller meals more frequently will keep your metabolism purring throughout the day.
4. Vary your cardio program
To keep your cardio interesting try to mix it up. Jog, bike, walk hills, swim, play tennis, team sports… anything to keep your heart rate up for 45 to 60 minutes three times a week.
5. Do not Drink Sugar
I am not going to make this an endorsement for Diet Coke or Pepsi. The jury is still out on whether these can be considered weight loss drinks but one thing is certain; sugar is your enemy. It must be defeated on every front including your daily mocha latte and your late night red bull pick me up. You do not need the calories. Look for sugar free versions of the things you drink daily and watch the calories you save pile up.
6. Bake Do Not Fry
Baking is a great alternative to frying your food. It keeps the fat content down and your arteries will thank you for it later in life.
7. Lean Protein (Not any Protein)
Bacon is not a health food. Ok I will admit it, things taste better with bacon in it… but we are talking weight loss here and, like me, you should substitute lean meats for fatty meats. Skin your chicken, cut excess fat off all meat and increase your consumption of turkey, chicken and fish. Your body will thank you.
8. Join a fitness center
If you have a hard time scheduling time to run by yourself or train at home try joining a gym. Fitness classes are a great way to get fit while having fun and if you have a budget to support it, hiring a personal trainer is an excellent way to guide yourself through this effort.
Above all, remember these are life-changing tips not a fad diet endorsement. Do not expect to lose 10 pounds in one week. One to three pounds per week is an excellent pace for permanent weight loss. So kiss those fears of the beach goodbye, squeeze into your newest two-piece bikini and get ready for a great summer beach season.
(Overweight = A Body Mass Index (BMI) in excess of 25.0 -The National Center for Health statistics)

People who lose weight and keep it off succeed by adapting a healthy lifestyle, not by dieting. You must enforce healthy eating habits that will continue to be part of your life forever. Weight loss isn’t something you can do for a few weeks or month. It’s a life-long commitment.

Here are twenty-five tips that will help you adapt a slow and steady weight loss plan that you keep help you lose weight and stay healthy.

1. Start with achievable goals

2. Don’t expect to drop excess weight quickly. Research shows that people who lose weight slowly are more successful than others who experience quick weight loss.

3. A realistic weight loss goal is two pounds a week.

4. Don’t look for miraculous weight loss. If you lose weight quickly your will probably gain it back.

5. Slowly change your eating habits and lifestyle.

6. Weigh yourself once a week maximum. Hoping on the scales everyday will drive you to distraction and will become obsessive. It actually takes as much as two weeks for any weight loss to occur.

7. Eat smaller portions and replace three meals a day with five smaller ones. This helps to control blood sugar and it’s easier to burn calories from small, light meals.

8. Mix carbohydrates, protein and fruit for a healthy meal.

9. When enjoying your favorite snack, read the nutrition chart and measure the recommended amount into a bowl. Never eat snacks such as chips, out of a bag. This leads to over-eating.

10. Prepare measured snacks ahead of time. That way you can just go to the cupboard and get a small bag. Never go back for seconds.

11. Drink flavored no-calorie water instead of soda, or add lemon juice or avocado juice to water for a refreshing, thirst quenching drink.

12. Don’t use food for comfort or de-stressing.

13. Leave the table immediately after you’ve finished eating. Avoid desserts or have a cup of low fat yogurt.

14. When you are home and craving an extra rich treat, tie on your walking shoes and go for a walk. By the time you get home the craving most probably will have passed.

15. Walk for at least 30 minutes a day. This can be broken into two, five minute increments, if desired.

16. Park your car at the outside edge of the parking lot, where it’s much easier to get a parking space, and then walk to the store. This will help you get in your minimum daily requirement of walking.

17. Wear a pedometer and walk between 5,000 and 10,000 steps per day. This will help you lose weight more quickly while doing so in a healthy manner.

18. Eat a bowl of broth based soup, such as minestrone or vegetable, before eating your meal. This will take the edge off your hunger and you will eat less. Do not eat cream soups, as they are much higher in calories.

19. Reward yourself once a week with a small treat. This helps you to avoid binging and brings weight loss success.

20. Learn to love yourself as you are. Beauty is in the heart and soul. Remind yourself that you are beautiful.

21. Never eat anything after 8 pm.

22. Write down everything you eat. This helps you keep tabs on your food intake. You’ll be surprised at how quickly it adds up.

23. Keep food off the table. Place single servings on plates and put them at the place settings. You’re more apt to take seconds if the food is within easy reach.

24. Eat vegetables first. Vegetables have lots of fiber, which helps make you feel full before you get to the carbohydrates and fat.

25. Put your fork down between mouthfuls of food. Chew thoroughly and swallow before picking up your fork for the next bite. This allows you to savor your food and it helps you to eat slower, which improves digestion.

Are you looking to lose some weight? Weight loss can be a constant struggle. It is very common for people to fail. Even when people lose weight initially, many will gain the weight back. Some basic strategies, however, can help you lose weight and keep weight off successfully.

Make a Commitment

Weight loss is not easy. It takes time, effort and a lifelong commitment. Before deciding to lose weight, take time to make an accurate self-assessment. The worst thing you can do is to lose weight for the wrong reason. You should be losing weight for yourself, not someone else. In addition, losing weight can take a lot of physical and mental energy. Try to resolve any other issues in your life before losing weight.

Set Realistic Goals

Be realistic when setting your weight loss goals. Avoid scams that claim you can lose 20 pounds in a day. Rapid weight loss is usually from losing water weight or muscle tissue and cannot be maintained. It is more reasonable to lose 1 to 2 pounds a week. To achieve this, you need to burn 500 to 1,000 calories more than you consume each day. Fundamentally, this is can be achieved by reducing your caloric intake and burning more calories.

However, do not set your goals based on your weight. Instead, make goals based on your eating or exercise habits. In addition, make sure your goals are realistic, specific, and measurable. For example, set a goal of walking for 30 minutes a day for four days a week.

Limit Your Calories

Limiting your caloric intake is critical to any weight loss strategy. Eliminating 250 calories a day from your diet can help you lose about half a pound a week. Try eating more plant-based foods such as fruits, vegetables, and whole grains. Also, focusing on your fat intake can make it easier to limit your overall caloric intake.

Burn More Calories

Limiting your caloric intake is often not enough. You also need to burn more calories through exercise. For example, a 30-minute brisk walk four days a week can help you lose an additional half a pound a week, potentially doubling your rate of weight loss through diet alone. In addition, try integrating increased physical activity to your daily life. Instead of taking an elevator, take the stairs. Park on the far side of the parking lot.

Get Support

Successful weight loss certainly takes a great personal commitment. This doesn’t mean, however, that you need to do it alone. Get support from you partner, friends, and family. Ideally, surround yourself with people who are supportive and share your commitment to a healthier lifestyle. Find people who you are comfortable sharing your concerns with and who can exercise with you.

Losing weight is not easy. Find more help at DietDiscountCenter.com