Weight loss can be a physical and emotional roller coaster, offering many small victories and defeats. If you're having trouble losing weight, you may want to take some tips from the pros. Ranging from a doctor to a professor to "Biggest Loser" trainer Jillian Michaels, the pros share their advice for shedding pounds the healthy way, and keeping them off.
Drink Lots of Water
Water helps flush waste from your system, as well as curbs your appetite. According to studies conducted by Brenda Davy, an associate professor at Virginia Tech, over the course of 12 weeks, dieters who drank water before meals, three times a day, lost about 5 lbs. more than dieters who did not increase their water intake. Water helps fill up the stomach while adding zero calories to your body. Drinking water also helps you dodge calories by replacing high-calorie, sugar-filled drinks.
All Fat is Not Bad Fat
Eating fat does not automatically make you fat, according to Dr. Mark Hyman, in an interview on Oprah.com. Fats help regulate the metabolism, and some fats are healthy, including monounsaturated fats and polyunsaturated fats. Unsaturated fats, which are found mainly in plant foods, lower cholesterol. Monounsaturated fats are found in avocados, vegetable oils, seeds and nuts. Polyunsaturated fats occur in vegetable oils, fish and flax seeds. Harmful fats -- saturated fat and trans fats -- can raise your cholesterol and cause fat buildup in the arteries. Limit or avoid harmful fats, which are found in red meats, fried fasts foods and prepackaged desserts.
Recruit Support
"The Biggest Loser" trainer Jillian Michaels recommends enlisting the support of family, friends or fitness professionals to help you stay on track to lose weight. If you have someone to answer to -- whether it's a workout buddy or a personal trainer -- you will be more likely to stick with your weight loss program. Find people who are supportive and encouraging and you'll be able to stay motivated even during touch times.
Choose An Exercise You Like
For your aerobic workouts, choose an exercise you enjoy, advises Michaels. Whether you like to run, hike, bike, do yoga or play basketball, you will be more likely to stick with your exercise program if you are doing an activity you enjoy. Once you find an exercise you like, you can adjust the intensity or duration of your workouts to burn more calories and offer variety. If you normally walk for 30 minutes a day, for instance, you can spice up your routine by jogging for 2-minute spurts throughout your walk, which adds intensity and burns extra calories.
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