For some people weight loss is easy. However, for most people, losing weight can be a struggle. Sometimes it is a lack of motivation. Sometimes it’s a lack of knowledge. Unfortunately, some people have medical conditions that make it difficult to lose weight. What ever your reason is, f you are struggling to lose weight, these tips can help.
1. Take a Look in the Mirror. Why have you gotten to the point you are at now? Are you eating fried foods? Is sugar ruling your diet? Do you struggle to resist the sweet stuff? Do you eat when you are bored, lonely, or anxious. Are you too tired or busy to shop and cook healthy meals? Identify the problem. Once you identify what is causing the weight gain, you can start making steps to fix it.
2. Get moving. It amazes me how many crazy diets people will try, but they won’t exercise. No carbs, are you serious? Why would you put that much pressure on yourself. EXERCISE! You don’t need to start with something intense, just get moving. Go for a walk 3-5 times per week. Swim, ride a bike, do something. If you would like to check out Beachbody’s fitness programs, CLICK HERE.
3. Plan Ahead. Everyone has their weak moments— situations where they find it tough to make healthy choices. Make a list of those occasions and settings where your diet tends to take a detour. No healthy lunch options at work? Pack your own. Devour everything in the fridge in the 10 anxious minutes after you walk in from work? Snack on the way home, and have a pre-cooked dinner that you can reheat right when you get home. If you go off the rails late at night, once the kids are in bed and you have a chance to decompress, think of another activity far from the kitchen that helps you relax. Try a book, a shower, a call to a friend, a hot bath, a fun movie. Hate to cook or don’t have time for it? Get a book or order pre-made foods or convenient healthy foods.
4. Fill up on fruits and veggies. If you don’t like eating fruits and vegetables, simply Buy Shakeology Here. You can eat large portions without loading up on calories– as long as you’re eating fruits and vegetables. Compared with other foods, produce is low in calories and high on nutrients, fiber, and water, all of which will help you lose weight without being hungry. Fill half your plate at every meal with fruits and vegetables. Fill the other half with whole grains and lean protein– lean cuts of meat, beans, tofu, or low-fat dairy– to keep you feeling fuller for longer. Hate eating fruits and vegetables? Try Shakeology. Think about it like a liquid super salad.
5. Don’t drink your calories (Unless it’s Shakeology). Are you a soda drinker? What about alcohol? You are taking in a lot of calories with little to no nutritional content. If you are serious about losing weight, decide which is more important. Is it you drinking a soda or beer, or being healthy? Drink water, low fat milk, tea, or the occasional cup of natural coffee.
6. Don’t do anything drastic. There is no magic pill for weight loss! I say it again, THERE IS NO MAGIC PILL FOR WEIGHT LOSS !! People will do crazy things to lose weight. This is typically because they wait until a few weeks before an event and decide it is time to drop 30 lbs. There is nothing healthy about dropping a lot of weight quickly. Stay away from diets that remove fat, protein or carbs from your diet. You need all 3 for your body to function properly, along with a LOT of water. When people do manage to lose a lot of weight quickly, it almost never stays off. This is because they did not do it the right way, and in the end, they typically end up even heavier then than were before their weight loss. Health diet and exercise, that is the answer.
7. Set smart calorie targets. If you are counting calories, be realistic with your goals. Also, DO NOT skip meals! If anything, you should be eating more meals, 5 is a nice number to aim for. Try to spread your total calories out for the day. Ladies, if you are eating 3 meals, keep them around 300-500 calories each. Guys, look for 400-600.
8. Keep track. A lot of people will tell you to keep track of your total calories each day. Personally, I think that is a lot of work. Keeping a simple food journal is a great alternative. You can still look at it and see what kind of food you are eating. Also, track your workouts. Beachbody has a great tool for tracking your workouts. You get if free with a Beachbody Membership.
9. Do not make weight the only measure of success. Even as you get fitter, you may not see results on the scale. Keep in mind: muscle weighs more than fat, and hydration, hormones, time of day, and other factors can all have an impact on the numbers on the scale. Don’t measure success with the scale alone. Are your pants getting looser? Are you getting more compliments? Do you have more energy? What about your blood pressure, cholesterol, and other markers of chronic disease. DO NOT let the scale discourage you. Keep pushing and you will get the results that you are looking for.
10. Just practice; don’t try to be perfect. Realize that it’s okay to indulge on occasion; one extra treat will not doom your dieting efforts. Everyone goes overboard from time to time. When you do, try not to wallow in guilt or anxiety about it. You can’t control the past, all you can control is the choice you can make right now. Work in enough foods that feel like rewards on a regular basis so that you don’t feel deprived and primed to binge on a regular basis. Remember, it takes time, effort, and practice to form new healthy eating habits.