Too Much Weight Loss Information?
There’s a lot of information available on how to lose weight. So much that it can be overwhelming! And, I’ve seen some unhealthy advice, including some that can’t last long term.
Like most people, you are probably too busy to become an expert in health and fitness. And you’d like simple strategies to lose weight and keep it off for good. Good news! I’ve got ten simple weight loss tips that are proven to work and will help you keep the weight off for good!
Ten Weight loss tips that are guaranteed to work!
1) Eat! The Journal of the Academy of Nutrition and Dietetics revealed that people who didn’t blow off their meals lost an average of 8 more pounds per year.
2) Write it down! As a personal trainer, I witness quite a bit of resistance to keeping food journals. I believe it’s because people think they will be judged or told they have to give something up. This is very normal!
On average, people that keep food journals lose more weight. One study showed that women who kept track of what they ate lost 6 lbs. more on average. Food journals have a proven track record!
If you know you have a resistance to writing down what you eat, keep it private. In the beginning, don’t even share it with anyone else. Think of it as simply collecting data. Then, start to review the journals and see if there is anything you think should be modified to help you with your weight loss goals.
The easiest way to do this is with an online app like loseit.com. After entering all of the data, you will be able to see if you are successfully creating a caloric deficit that will equal weight loss, or not.
3) Eat the skins! A University of Iowa Study found that a substance in apple peel increases muscle and healthy, calorie-burning brown fat. And, apples are in season right now. Bonus!
4) Exercise in the morning! Brigham Young researchers found that 45 minutes of moderate to vigorous exercise in the morning reduces your motivation for food.
If exercising at a different time works better for your schedule, stick to what works and apply the other tips in this article.
5) Wear fitted clothes! Fitted clothes are usually more flattering and are a great reminder to make the lower calorie choices during meals. You’re more likely to go for unnecessary seconds in a pair of sweats!
6) Save family style for special occasions! People that serve their plates from the stove instead of the dining table are shown to eat 10% less.
7) Like bread when eating out? Dip in olive oil instead of butter. You’ll eat 23 percent less bread and 16 percent fewer calories says The International Journal of Obesity.
8) Eat three meals plus snacks! Eating every three to four hours helps equip you to say no to the temptations that can sabotage your weight loss goals.
9) Add some arms! When walking outdoor or on the treadmill, make sure to swing your arms. Swinging your arms will increase your calorie burn.
10) Eat breakfast! Eating breakfast releases enzymes in the body that kick start your metabolism for the day. Starting your day off by having breakfast is a secret weapon for successful weight loss!
The tips above are proven to work and easy to apply. Have a weight loss tip you’d like to share or a question for me? Please leave a comment below! I’m looking forward to chatting with you!
Blessings to you and yours!
Jennifer