In a world full of fast food, doughnuts, gourmet desserts and coffees on every corner, it can be hard to discern the good from the bad when it comes to losing weight. All of those shops full of yummy--but fatty--goodness tend to block the view of the fitness center or the fruits and veggie stands. But never fear, a few tips can quickly redirect you back to your weight-loss goals for results.
Water, Water, Water
Water is critical to life and to weight loss. Drinking eight to 10 glasses of water each day helps your body work more efficiently, enabling it to more easily process the foods you eat so your body gets the nutrients it needs and rids itself of any excess junk you don't. According to Dr. Linda Page, world-renowned author and educator, "Water is your most important catalyst in losing weight and keeping it off. It naturally suppresses appetite and helps your body metabolize stored fat." Replace the sodas, coffees and teas with water and you will feel the difference.
Eat More Often
Replace the three-meals-a-day mind-set with a healthier plan to eat less food more often. Eating five to six small meals and nutritious snacks throughout your day keeps your energy up by supplying a steady dose of fuel, allowing your mind and body to stay strong all day. The added bonus of less food more often is that you are more likely to make healthy food choices and stay satisfied.
Plan Ahead
Plan meals ahead of time to avoid the last-minute takeout or junk food mistakes. Then, schedule your daily exercise time so that it does not get overlooked. Adding these two things to your daily agenda will not only help you consume far fewer calories than you would on the go, but you'll burn more calories, too. This is like a one-two punch to your quick weight-loss plan.
Interval Training
Interval training blends the best of both worlds to give you maximum calorie-burning capacity. This style of training alternates weight training to strengthen your muscles--while calling on your anaerobic system--with cardiovascular or other forms of aerobic exercise to keep your heart rate up and the calorie burning going strong. Train for five minutes with weights, followed by five minutes with cardio, back and forth for 30 minutes to help you burn more all day, not just during the actual exercise.
Superfoods to the Rescue
Superfoods boost your immune system, cleanse your body of toxins, nourish you with natural disease-fighting antioxidants to help you shed weight naturally. Superfoods you can really sink your teeth into include salmon; nuts such as walnuts and almonds; black, kidney and soy beans; and natural-grown goodies such as strawberries, raspberries, blueberries, broccoli, carrots and sweet potatoes. Enjoy these tasty treats alone or as an added bonus to your favorite dish.
Put Down the Adult Beverages
Mixed drinks and cocktails are great for the occasional celebration, but you'll want to back off from them for the sake of weight loss. The calories consumed in a normal night out with friends in drinks alone is enough to stagger the brain and halt your weight-loss ambitions. Between alcohol the usual night-out munchies, you can easily consume 3,000 calories in a few fun hours. So, for now at least, back away from the bar and be the designated driver.
Enjoy Food with Flavor
Make food enjoyable again, not just something you do in a rush as you drive from the office to your kid's soccer practice. "You should enjoy your food while you are eating it," says Dr. Eric Plasker, author of "The 100-Year Lifestyle." He adds, "Don't eat foods out of habit or to alleviate stress."
A favorite way to remember what food is supposed to taste like is to visit your local farmers market; foods there are full of color and burst with flavor. Eat foods that you really enjoy and take the time to savor them. This will slow your eating, give your body the sensation of feeling satisfied sooner, and as a result, help you shed the pounds.
Everything in Moderation
Moderation is key to successful weight loss and something you have to master for long-term victory over your weight. Or, to put it like Bethenny Frankel, celebrity natural foods chef, does: "You can have it all, just not all at once." For example, don't kill yourself in the gym for two hours every day and never take a break or rest your body. Don't count every calorie you put in your mouth either, because the counting gets old over time. When you put down the calorie counter in frustration, you'll likely pick up a doughnut. Instead, live with your goals in mind and begin every day with a step in the right direction.
Rest Up
Give your body a healthy quantity of quality rest to manage your weight. When you stay up late instead of sleeping, snacking is usually involved and rarely does it involve the healthy kind. Also, when you do not get seven to nine hours of sleep each night, the stresses of life pile up and your body tends to hold on to excess weight even if you are exercising and eating right. So, rest up and shed the pounds.
Take the Pressure Off
Although frustrating, slip-ups don't have to knock you off the weight-loss wagon. If you don't get a workout in one day or if you have an extra-large slice of cake at the office party, don't beat yourself up. Let's face it, you have enough stress in your daily life, and stressing over your weight loss will only work against your goals. Instead, if you slip, get back up and continue on your way to weight-loss success.
References
- "Healthy Healing 12th Edition"; Linda Page, Ph.D.; 2004
- "The 100-Year Lifestyle"; Eric Plasker, D.C.; 2007
- "Naturally Thin: Unleash Your Skinnygirl and Free Yourself from a Lifetime of Dieting"; Bethenny Frankel; 2009
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