Weight Loss Tips
Trying to lose weight? We have listed our best weight loss tips to help you get started. The great news is that you can start most of these tips today! Remember, be patient, you didn't gain all that weight overnight, so don't expect to lose it all in one day. Without further ado...
Dine at Home
If you’re really serious about losing weight, you need to know what you’re putting in your body. When you dine out, you really don’t know all the ingredients, calories, fats, carbs, protein, etc. But, when you dine at home, you can be 99% certain of all the ingredients. Furthermore, your take out may contain too much sodium, which may cause water retention, bloating, and weight gain.
For example, a healthy breakfast like egg on toast contains 130 calories, 5g fat, 12g carbs, 9g protein, 2g fiber, and 170mg sodium. Now that's precision you can only get at home! To learn how to make this breakfast in less than 3 minutes, click the image below.
Count Your Calories
I know you don't like counting calories. No one likes it, including me, but it’s a necessary evil when you’re serious about losing weight. Once you calculate your metabolism, it becomes much easier to estimate your caloric intake. To lose weight, it's just a matter of eating less calories than you burn each day.
Losing weight is one thing, but to optimize fat loss and minimize muscle loss, you need to count your macros as well. To estimate your macro needs, click on the image below.
Measure Your Food
Counting calories is precise; but, if you don’t know the amount of food you’re consuming, then you can only guess at the calories and the nutrient content. The best thing to do is to weigh your food. Food scales are very affordable and very easy to use. It's also a good idea to buy measuring cups to help you measure solids and liquids. These are small steps, but important steps, to your ultimate weight loss goal!
And if you need help with an exercise and/or a nutrition plan, make sure you contact a PFTA-certified personal trainer like the one below. Click the image below to learn more about personal training.
Setting Goals
A long-term goal is a great start! For example, “losing 25 pounds in 3 months is reasonable, measurable, and an attainable goal. But don’t forget about short terms goals. Losing 2 pounds per week is a great short term goal. Working out 5 times per week is another attainable, short term goal. Achieving short term goals will keep you moving toward your long term goal.
The American College of Sports Medicine (ACSM) recommends 2 strength training sessions per week, and 3 cardio sessions per week, for beginners. Once you are more advanced, you can add more exercises, more sets, more reps, and more resistance. Setting exercise goals will also keep you moving toward your long term goal. Want to learn more about exercise science and sports nutrition? Click the image below.
Add Dietary Fiber
Fiber has been known to help control your appetite which will help you lose weight. Eating more fiber will also help you lower your total cholesterol, especially your bad cholesterol. Most American normally don’t reach the recommended fiber intake of 20-35 grams per day, so purposely adding fiber to your snack will help accomplish fiber intake goals as well. The best thing to do is to add fruits, vegetables, and whole grains to your diet. Fruits and vegetables will add fiber to your diet plus they will add many beneficial vitamins and minerals to your body as well.
Carry Protein Bars
Whole foods are best but sometimes we don’t have time to prepare whole foods because of time constraints. If you’re at work, it’s best to grab a protein bar rather than hitting the vending machines for junk food. The best protein bars will be low in sugar, but will have ample amounts of protein and fiber. Some of these bars actually taste pretty good.
Speaking of protein, if you don't know how much protein you need, you can click this link to read more about your Protein Requirements.
Pick Exercises You Like
Don’t worry about which routines burn the most calories or which exercises build the most muscle. The name of the game is exercise adherence. Which activities keep you coming back, and which activities keep you away? Your goal is to be more active. Therefore, choose exercises you like so you can keep moving toward your goal!
Want to try something new? Many athletes have turned to High Intensity Interval Training (HIIT) to burn more fat and improve cardiovascular endurance. Click this link to learn more about HIIT.
Another great tool is the Bosu Ball. You can target a lot of different muscles with the Bosu ball while keeping exercise fun. Click the image below to see our favorite Bosu exercises.
Eat Till Your Satisfied...Not Stuffed
Listen to your body. Your body knows when it is satisfied. Your brain will get the signal to turn off “hunger mode.” This is probably the most important tip, especially, if you don’t want to measure your food or count your calories. I know the food smells greats and it tastes delicious, but your body does NOT require more food than necessary. Eat slowly and give your body a chance to signal your mouth to stop eating. So, save the rest of the food for lunch tomorrow. Stay focused on your goals!!
Knowledge is Power
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Summary
We've listed our favorite weight loss tips. Be patient, write down your goals, stick to the plan, and soon, you'll be on your way to a healthier you. Good luck and please contact us if you have any questions on exercise and nutrition. Happy health and happy training!
Written By
RAEscobar, PFTA instructor and personal trainer