Weight loss is a struggle for most people, but for some it is a surmountable task achieved through strategic planning and dedication. Obtaining a healthy weight is necessary to reduce the risk of hypertension and diabetes. Maintaining a healthy weight can also lead to increased energy, self-esteem, strength, stamina and a reduction in joint pain.
Pack a Cooler
A vital step toward reaching weight loss goals begins with the ability to control your eating habits. An analysis of the National Weight Control Registry, a self-selected population of over 4,000 people who successfully lost over 30 lb and kept it off, revealed that following low-calorie and low-fat diets were essential components of weight loss. Each evening, prepare a cooler with healthy foods for the day to reduce caloric intake and excessive fat consumption.
Carry a Large Water Bottle
A 2008 study published in "Obesity Journal" revealed that increases in water consumption (more than 1 Liter per day) were associated with decreases in body weight, waist circumference and percent body fat. Consuming more water (as opposed to other high calorie beverages) will reduce caloric and fat intake. Have a water bottle on hand at the office and at the gym as a reminder to drink more water.
Set a Schedule
Consistency is necessary to achieve any weight loss goal. Analyze your schedule each week to determine the time and days that will be dedicated to physical activity. Incorporate a combination of cardio activity (i.e. running, dancing, treadmill, cycling, etc.) and strength training (i.e. resistance training, body weight training, yoga, Pilates, etc.) to maximize your ability to burn fat and build strength.
Incorporate Total Body Workouts
Reducing fat in the abdominal region is a target for those with a goal of weight loss. A 2007 study published in the "Journal of Applied Physiology" revealed that free fatty acid metabolization (fat burning) in the abdominal region was increased both during and for at least 40 minutes following total body resistance exercise. Dedicate the majority of your workout to total body resistance exercise to maximize caloric expenditure and fat burning potential.
Surround Yourself with Fitness Enthusiasts
Spend time with other fitness enthusiasts to keep you inspired and on track to reach your fitness goals. Friends, gym members, family members, online social networks and fitness professionals who share your passion for fitness can be valuable sources of knowledge and motivation.
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; M Ormsbee et al; January; 2007
- "Obesity"; Drinking Water is Associated with Weight Loss in Overweight Dieting Women Independent of Diet and Activity; J Stookey et al; November; 2008
Member Comments