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Top 10 Weight Loss Tips

Introduction

The weight loss and fitness journey from start to finish is analogous to driving….“If you ever veer off the road, just make a u-turn and head back in the right direction.”

Arm yourself with these awesome tips and you’re all set to go!

Your Top 10 Weight Loss Tips at Your Fingertips are right here… Let’s go!

[1] SET TARGETS

set targetIdentify your ideal weight and set realistic goals relative to it. Work towards attaining this target within a specific time frame.

Our post on Body Mass Index provides details and a tool to help determine the ideal weight for adults. It will come in handy whilst you embark on this weight loss journey.

 

[2] IDENTIFY WHY YOU OVEREAT

overeatingTypically, overeating may be triggered by:

  • depression
  • anguish
  • stress
  • boredom
  • anxiety
  • loneliness
  • or some other emotion

It may also be behavioral in some people. Identifying the root cause is very important, as this facilitates long-term solutions to any weight issues.

Emotional eaters and chronic over-eaters could deal with these triggers via counselling, as research has shown its effectiveness for long-term weight loss maintenance.

Caution!: Avoid leaving food in plain sight as what you don’t know see won’t hurt tempt you.

[3] KEEP A JOURNAL

journalKeep a daily record by journaling:

  • what you eat
  • hunger levels prior to eating
  • calories
  • your emotions at the time of eating

This keeps you motivated, focused, and committed to your set goals whilst helping monitor your progress.

Identify any undesirable patterns that emerge from your journal and choose healthier options as a remedy.

 

[4] HEALTHY EATING

healthy foodHaving a well-balanced diet is vital for any weight loss program. This involves consuming appropriate amounts of all essential nutrients without inducing any form of toxicity or excessive weight from the intake of excessive amounts.

For a healthier lifestyle:

  • Eat more fruits, vegetables, legumes, whole grains and nuts, which are good sources of dietary fibre.
  • Limit your intake of sugary foods and drinks. These are often high in calories and could contribute to weight gain.
  • Choose unsaturated fat foods (e.g.,vegetable oil, oily fish and avocado) over saturated fat (e.g., butter, lard, palm oil) and eliminate trans fats found mostly in commercially packaged foods.
  • Eat more fish as it it a good source of protein, minerals and vitamins. Oily fish is high in omega-3 fat, which may be beneficial in preventing heart disease. Food sources include salmon, mackerel, trout, pilchards, sardine, herring.
  • Limit salt or sodium intake from all sources. Over-consumption of salt can raise blood pressure and may lead to cardiovascular diseases.

Check out our post on Nutrition Guidelines for more information.

[5] FOOD PORTION CONTROL

food portion controlIn order to loose weight, you have to burn more calories than you consume. This suggests the inevitable: food portion control.

Divvy up your usual food servings before having any meal. This puts a check on the amount of food consumed at a sitting, and ensures you don’t eat beyond the point of satiety.

Apart from there being a reduction in your calorie intake, the body, over time, is conditioned to become full each time these moderate portions are consumed. Check out our post on Nutrition Guidelines for some recommendations on proportion intakes.

[6] EXERCISING

running manRegular exercise is a prediction of the outcome of any weight loss program. Consult a medical expert prior to setting up any exercise regimen.

Identify what exercise you enjoy most as you are more likely to stick to the regimen by doing so.

Aerobic exercises include:

  • cycling
  • jogging
  • brisk walking
  • swimming
  • skipping
  • rowing

Anaerobic exercises include:

  • weight lifting
  • sprinting
  • basket ball
  • soccer

The best exercise regimens combine these elements:

  • stamina
  • suppleness
  • strength

Your choice may be based on financial and physical limitations, time constraints and personal preference. You could also find a mate or join a support group to help create a balanced routine. Research conducted by behavioral psychologist show that it takes about 3 weeks for a new habit to become automatic.

Check out our post on Fitness & Exercise for more details.

[7] KNOW YOUR SUPPLEMENT

know your supplementsBesides seeking medical advice it is prudent to do some research before popping any pill. It is also advisable to only seek high quality products.

It is worth doing some research on product:

  • brand and type
  • function
  • clinical studies
  • efficacy and safety
  • pros and cons
  • overall rating
  • testimonials and reviews

 

[8] ANTIOXIDANTS

pomegranateThe body requires the right balance of antioxidants and free radicals to sustain us. High blood sugar levels and some lifestyle habits, e.g., the excessive consumption of polysaturated fatty acids contribute to a large production of free radicals. When the amount of free radicals exceeds that of antioxidants, oxidative stress may occur, which could lead to cell damage and disease.

Good dietary sources of antioxidants include:

  • fresh organic veggies – green leafy veggies, sprouts
  • fruits – berries, pomegranate, grapes
  • nuts – hazel nuts, pecans, walnuts
  • spices and herbs – garlic, cloves, oregano
  • organic green tea

 

[9] CUT ALCOHOL INTAKE, DRINK MORE WATER

water pintConsidering the high calorie content of alcohol, it is advisable to avoid or cut your usual intake when embarking on a serious weight loss program.

Excessive alcohol consumption is known to cause dehydration. You may want to consider healthier options such as fruit juices, shakes, smoothies, or a free drink called ‘water’. A daily amount of 2 litres of fluid is recommended along with your diet, which is equivalent to having about 8 glasses on a daily basis. This includes sugar-free drinks and other beverages of your choice.

[10] SAY NO TO RELAPSE

say no relapseAfter all is said and done, the question still remains:

How do you maintain this target weight?

Well the answer is simply: Just Say No To Relapse!

You do not want to be caught up in the vicious cycle of weight loss. As your motive from the get-go is to have a long term solution to the weight problem, a complete change in lifestyle and being mindful of your food choices is essential.
Research indicates that one’s perception of life events does have an impact on their success. Results show that those who were more likely to succeed were those who did not attribute their previous weight to medical or psychological factors. Behavioral changes, they felt, would enable them hit and maintain their target weight.

These, collectively, form the linchpin of a good weight loss and weight management program. Go for it!

Bonus Tip : Oh don’t leave just yet….click on the ‘The Book Of Testaments’ below to unleash the remarkable secrets we have compiled exclusively for you.


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