Meeting your weight-loss goals requires a combination of hard work, smart choices --- and a few tricks. The process can be frustrating, no matter how hard you work, and to be successful you need as many tools at your disposal as possible. The more secrets you can rely on, the better your chances of hitting your goal weight.
Set Short-Term Goals
Most people begin a weight-loss plan with one goal weight in mind --- losing 30 pounds by Thanksgiving, for example. Set multiple, short-term goals along the way to keep yourself on track --- losing a certain amount each week, each month, or by certain dates. Short-term, achievable goals will help you gain momentum by building a track record of success.
Buy in Bulk
Buy healthy food in bulk so you always have it on hand. Dieters sometimes cheat simply because it's easier to order out than to go shopping. When you have everything you need within easy reach, you're less likely to look elsewhere.
Hit the Weights
Most people intent on weight loss make a beeline for the treadmill. Instead, make your way to the weight room, and build some muscle. The American Council on Exercise recommends muscle gain as a way to raise your metabolism, because muscle burns calories, even at rest. Resistance training a few days a week will keep your metabolism high, and body-fat levels low.
Test Your Body Composition
A scale alone will only give you part of the story. That's why serious dieters use body-fat testing. This test can tell you what percentage of your body weight comes from fat. Knowing this percentage can help prevent you from dieting away valuable muscle.
Drink Lots of Water
Many dieters mistakenly think that cutting out fluids is an effective way to lose weight. But the opposite is true. When you drink the two liters per day recommended by the Mayo Clinic, water is a safe, natural diuretic, causing you to lose excess water weight.
Power Up on Protein
Improve the calorie-burning effects of your meals by eating more protein. When taken from lean foods like egg whites and chicken breast, protein is a potent metabolism-booster and appetite-suppressant. The complex process your body uses to assimilate protein burns more calories than fat or carbohydrates alone. Protein is also a satiating nutrient, helping you feel satisfied sooner.
Scrap the Soda
Sugary drinks can derail your progress, because they pack on the calories without making you feel full like regular food. Reduce your intake of soda and juice.
Fiber Is Fantastic
Dietary fiber is an important weight-loss aid because it slows the digestion of sugar, and makes you feel full with fewer calories. Eat plenty of fruits and vegetables to keep fiber in your diet.
Get a Hobby
To keep you from obsessing over food, it helps to have a hobby to occupy your mind and remove you from temptation. Calorie-burning sports are a particularly good choice.
Stay Consistent
All weight-loss plans have one requirement in common: You must follow them consistently for them to work. Whatever your plan is, you've got to be in it for the long haul to achieve, and maintain, your results.
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