Trying to lose weight can be overwhelming. It's one of the reasons only a small percentage successfully lose weight. When excuses and disappointments mount, you may seek inspiration from celebrity weight loss stories or by watching weight loss television shows. While these may inspire you for a short while, they rarely have staying power. It's better to seek inspiration from effective strategies that are easier to implement.
You Don't Need to Starve Yourself
A major weight loss deterrent is the notion that you have to be on a deprivation diet. In reality, consuming too few calories undermines your efforts to lose weight. Your body goes into starvation mode and your metabolism slows down, which means you'll burn fewer calories. Also, if you're exercising, which is part of a successful weight loss plan, you need extra calories for fuel to complete your workouts. For women, the fewest number of calories they should consume daily is 1,200; for men, it's 1,500. A very low-calorie diet must be supervised by a doctor.
Short Bouts of Exercise Can Help
If you're not used to doing any physical activity, even a small increase can make a difference. Just 10 minutes of aerobic exercise three times daily can be as effective for weight loss as a 30-minute session, according to a University of Wisconsin-Oshkosh study published in the "Journal of the American College of Nutrition" in 2001. Work exercise into your day naturally. For instance, take the stairs, play with your kids at the park, or park your car far away from the entrance to your workplace.
The Simplest Step to Boost Weight Loss
The easiest way to enhance weight loss is to get more sleep. It's about as close to doing nothing to lose weight as you'll ever get. According to a study by French and American researchers published in the journal "Nature Reviews Endocrinology" in 2009, lack of sleep negatively impacts factors that contribute to weight gain including glucose metabolism, insulin sensitivity and activity of appetite-regulating hormones, ghrelin and leptin. Sleep is also stress relieving, which reduces hunger, cravings and fatigue that might prevent you from exercising.
Plan One Week at a Time
Setting long-term, grandiose goals can lead to anxiety, complacency and procrastination. Weekly goals boost motivation and are more attainable. Instead of planning to lose 30 pounds in six months, aim to lose 1 to 2 lbs. per week. Plan meals for a week and schedule aerobic activity for five days and strength training for two days of the week in your calendar.
It Doesn't Need to Be Expensive
The North American weight loss industry is worth about $50 billion. However, it's rife with expensive quick-fix products that come with fraudulent claims. A well balanced diet that emphasizes affordable and low-calorie foods and exercises that don't require expensive equipment can effectively help you lose weight. Seek out coupons and deals on fruits, vegetables, lean protein and whole grain foods. ,make free workouts, such as walking, stair climbing, running and body weight exercises, key components of your fitness plan.
References
- University of Southern Mississippi: Goal Setting
- "McMaster Journal of Communication"; Reality Television and the Promotion of Weight Loss: A Canadian Case; Zuzanna N. Blaszkiewicz; 2009
- "Journal of the American College of Nutrition"; Effects of Long Versus Short Bout Exercise on Fitness and Weight Loss in Overweight Females; W.D. Schmidt, et al.; Oct 2001
- "Nature Reviews Endocrinology"; Effects of Poor and Short Sleep on Glucose Metabolism and Obesity Risk; Karine Spiegel, et al.; May 2009
- Colorado State University: Weight Loss Products and Programs
- "CMAJ"; Lose 40 pounds in 4 weeks: Regulating Commercial Weight-loss Programs; Yoni Freedoff, M.D,. et al.; Feb 17, 2009
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