Excessive weight gain can lead to a number of negative conditions and diseases, such as hypertension, diabetes, depression, low self-esteem, low energy and knee or back issues. Commitment and strategic planning will lead to sustainable weight loss.
Eat Breakfast
Eating breakfast is a vital factor in the maintenance of weight loss, noted a 2005 study published in the "American Journal of Clinical Nutrition." Eating breakfast provides your body with the fuel it needs to get through the morning activities.
Evaluate Your Eating Habits
Take a look at your daily eating habits and identify areas that need to be improved, such as overeating, excessive fat consumption or inconsistent eating patterns. A 2008 article published in the "Nursing Forum" revealed that eating a low-fat, low-calorie diet distributed into four or five meals leads to successful weight loss.
Stay Positive
The path toward weight loss can be frustrating, as it involves a lifestyle changes. Lifestyle changes require the adoption of healthy habits and the elimination of unhealthy tendencies. It is natural to relapse into bad habits, but stay focused on the positive to keep yourself moving in the right direction.
Pump Some Iron
Weight training will help you lose weight. A 2007 study published in the "Journal of Applied Physiology" found that free fatty acid metabolization (fat burning) increased both during and for at least 40 minutes following a 45-minute resistance exercise program. Burning fat is an essential component of weight loss that leads to a lean and toned physique. You should do weight training two or three times each week.
Do Cardio Training
Do cardio training three to six days each week to burn calories. Spending time doing cardio exercises, such as walking, running and cycling will help you achieve the caloric deficit needed for weight loss. Alternate between moderate intensity cardio for 20 to 60 minutes and interval training--switching between moderate and high intensity--for 20 to 30 minutes.
Put Fitness First
A healthy body and mind are necessary elements for living well. If fitness is low on the to-do list, it will not be a permanent part of your schedule. Every day, identify the steps necessary to keep you on track, such as scheduling time to get to the gym.
Get a Buddy
Fitness buddies provide external support and encouragement when times are tough. Use a fitness buddy to stay motivated and on target with your weight loss goals.
Break a Sweat
Stagnation leads to plateaus in weight loss, each workout should be challenging. When completing moderate-intensity cardio, increase the duration by 10 percent each week to reach 60 minutes. During resistance training, increase the intensity by 10 percent each week to stay challenged.
Prepare for the Weekend
Weekends are often full of parties, barbecues or other events where fatty foods are part of the menu. Prepare for these occasions by planning to moderately indulge or avoid the temptation entirely.
Commit to Consistency
Motivation dwindles after the first few weeks of a weight-loss program. As the motivation decreases the level of consistency will suffer. Each day, reflect on the progress you have made, such as an increase in strength, energy or endurance, as these small achievements lead to weight loss.
References
- "American Journal of Clinical Nutrition"; Long-term Weight Loss Maintenance; R. Wing, S. Phelan; Issue 82, 2005
- "Journal of Applied Physiology"; Fat Metabolism and Acute Resistance Exercise in Trained Men; Michael J. Ormsbee et al; Issue 102, 2007
- "Nursing Forum"; A Concept Analysis: Adherence and Weight Loss; Laura E. Shay; Jan./Mar. 2008
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