Weight Loss Tips That Really Work

Successful weight loss takes a great deal of dedication and discipline, but sometimes results are slow in spite of your best efforts. While it is true that reduced calorie consumption combined with greater levels of physical activity will result in some weight loss, a number of other factors can hinder or enhance progress toward your goals. Some surprising weight loss tips that really work may boost your fitness achievements.

Eat More

It sounds counterintuitive, but eating six small meals per day will increase your metabolism more than three large ones. Tom Venuto, author of "The Body Fat Solution," suggests breaking your daily calories into smaller, more frequent meals. Eating this way helps control your appetite and keeps your energy and blood sugar level consistent. More energy means more physical activity, which helps you burn more calories. Hunger control keeps the temptation to overeat at bay.

More Milk

If you aren't already getting the recommended three servings of dairy per day, this weight loss tip will give you another reason to do so. The National Dairy Council reported in 2009 that studies indicate calcium from milk and other dairy products was instrumental in losing weight and maintaining lean body mass. One serving of dairy is a cup of milk, yogurt or cottage cheese or 2 oz. of cheese. Each equals around 100 calories if low-fat or fat-free products are used.

Get More Rest

While physical activity is as important as calorie reduction, too much activity at the expense of a good night's sleep can actually trigger greater weight gain. According to James. B. Maas, Ph.D., a psychology professor at Cornell University, multiple clinical studies suggest a strong correlation between inadequate sleep and obesity. Sleep is essential to hormone production, which in turn affects how hungry you feel and how calories are metabolized. Get at least 8 hours of sleep per night to ensure weight loss success.

Cheat on Your Diet

For dieters having trouble sticking to a healthful diet, Venuto recommends what he calls the 90/10 compliance rule. If your meals are healthy and calorie-controlled 90 percent of the time, indulging in occasional treats, within moderation, won't make much of a difference. This logic was promoted years earlier in "Body for Life," in which author Bill Phillips recommended a "cheat day" each week. Allowing yourself this limited luxury, say the fitness experts, makes it easier to stick with a healthful, low-calorie menu the rest of the time.

Gain to Lose

Dieters often find their weight loss stalls after a period of time, according to Venuto. This is a common problem called a plateau, which occurs after the body has adapted to the reduced calories and increased activity of your weight loss program. One way to reignite the body's fat-burning capacity, according to Venuto, is by introducing strength training into your regime. Lean muscle burns more calories than fat, even when you sleep. Adding a few pounds of trim, shapely muscle will replace those last stubborn pounds of fat.

Break Up Your Routine

Once your body acclimates to the activity level of your exercise regime, breaking up the routine with intervals may boost the calorie burn. MayoClinic.com suggests incorporating several minutes of sprinting, for example, into your moderately paced job, returning to your normal speed, and repeating the process several times during the workout.