Having an understanding of your body, along with the right tools, can make the difference between average weight loss and fast, effective weight loss. There are no magic pills or quick-fixes that will expedite a true decrease in body fat; however, there are proven techniques that will make a big difference in your waistline and on the scale.
Get Moving
Celebrity trainer Gunnar Peterson believes, "Exercise should be a cornerstone of your life, like brushing your teeth. It's not even an option to blow it off." He teaches his clients that workouts should be continually mixed up. Include both cardiovascular and weight lifting workouts to burn calories and build muscle, which is one of the quickest ways to change your body.
Set Goals
Weight loss goals need to be realistic and focused. Motivation comes from experiencing small successes and this keeps moving you forward. MayoClinic.com states that a realistic weight loss goal is one to two pounds each week. Strategically plan to include both short and long-term outcome and process goals. An outcome goal is losing 12 pounds and a process goal would be to exercise three times per week. Reward your successes with non-food treats. Download music, buy new workout clothes or treat yourself to a pedicure when you achieve a goal.
Eat Breakfast
Breakfast is the most important meal of the day because it fires up your metabolism, which is the furnace of the body. Your furnace needs fuel in order to burn calories. One of the nation's leading trainers, Bob Harper states, "you have to eat to lose." Eat breakfast to fire up your furnace, burn calories and make healthy choices throughout the day.
Keep a Food Journal
Knowing what you consume and how much will clarify whether you are creating the caloric deficit needed to lose weight. Knowledge is power, and conscious eaters consume less, eat quality foods and drop the pounds.
Count Calories
It is important for you to know how much you consume, as well as how many calories your body actually needs. Use your food journal to count calories and total the amount at the end of each day. Consume less, burn more and lose weight.
Know Your Basal Metabolic Rate
The basal metabolic rate provides you with an estimate of the calories you need to maintain your current body weight without exercise. If you know this number and compare it with the total calories you consume, it will be easy for you to create a caloric deficit to speed weight loss. The Harris-Benedict equation for women is "655 + (4.35 x weight) + (4.7 x height) - (4.7 x age) and for men is 66 + (6.23 x weight) + (12.7 x height) - (6.8 x age)."
Drink Water
Water helps to flush toxins, hydrate the body and aid weight loss. If you drink water prior to eating, it fills the stomach with a zero-calorie food, which may help you eat less.
Choose Nutrient-Dense Foods
Nutrient-dense foods such as complex carbohydrates, good fats, leafy greens and protein are low-glycemic index foods which take longer to digest. This means you feel full longer and eat less.
Eating Deadline
Give yourself an eating deadline. Preferrably two to three hours prior to bedtime, close the kitchen. This will provide a preset deadline so that you don't mindlessly eat while watching television, reading or lying in bed.
Sleep is Key
Sleep deprivation has been clinically linked to weight gain due to hormonal surges which stimulate the appetite. According to an article in the January 2009, American Journal of Clinical Nutrition, when you are tired, your body seeks energy and you tend to find that energy in calorie-laden snacks. Sleep more. Weigh less.
References
- CNN Living: The celebrity trainer approach to a more perfect body: Ann Hoevel: September 2007
- MayoClinic.com: Weight loss goals:10 tips for success: August 2010
- The Women's Conference: How to Eat to Lose Weight: Bob Harper: 2010
- Journal of the American Dietetic Association: The Harris-Benedict Studies of Human Basal Metabolism: History and Limitations
- American Journal of Clinical Nutrition: Sleep curtailment is accompanied by increased intake of calories from snacks: January 2009
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