For many of us, weight loss is a never-ending roller coaster of losing weight, regaining it back, making healthy choices, and then falling off the wagon again. The problem is that most of us failed to either meet that goal, or keep it off for any significant period of time. All too often, we find ourselves losing weight and then slowly regaining it all back as we lose our resolve. Luckily, there are some tried and true strategies out there that if you employ them, along with a sensible eating plan, will help you lose weight and keep it off.
9 Best Weight Loss Tips
Exercise is the number one way to help you get the weight off and keep it off. 80% of the U.S. population who attempted to lose weight in 2004 decided to keep it simple, watched what they ate, and exercised at home, but only 20% of them felt that they were very or extremely successful. Studies have shown that regular exercise in a gym setting was the most efficient and effective way to incorporate exercise into a weight loss program.
2. Keep a diary
You know that journaling will help you keep track of what you eat and stick to your plan, which is why Weight Watchers, Jenny Craig, and all the others promote it. But did you know that journaling also helps you stay focused on your goals? Did you know that you can also pinpoint triggers that cause you to overeat so that you can correct them? Writing everything down helps you visualize what you’re eating, how much, and why.
3. Drink water
Your body is made up of 90% water and we are not doing enough to keep that in balance. When your cells are deprived of water, they shut down, slow your metabolism, and prevent you from losing weight. Water is necessary to your weight loss initiative, but also to your overall health. Try to drink at least 8 glasses of water daily.
4. Get plenty of rest
In a study in Canada, 323 men and 417 women were polled about their sleeping habits. One staggering statistic stood out. Those men and women who got 7-8 hours of sleep per night were significantly leaner than those who got less. Leptin, a hormone that controls hunger is reduced in people who get more sleep than those who opt to skimp. Long story short, get more sleep to help your weight loss.
5. Diet with a friend
Having someone motivate and support you while you diet is paramount for keeping you accountable, not only to yourself, but to your partner.
6. Create a sustainable eating plan and stick to it
The hardest part of dieting is the eating, or lack thereof. Be realistic when you create an eating plan and include foods you enjoy and remove foods you don’t. The more tailored your eating plan is to your personal preferences; the more likely you are to stick to it which will help with weight loss.
7. Stay away from fad, crash, and celebrity endorsed diets
These types of diets are designed to sell books and plans, not to help you lose weight. Keep in mind that most celebs, doctors, etc. can afford to hire nutritionists, personal trainers, etc. who design a plan specifically for them. Rarely do they follow the diets they are hawking.
8. Stay away from Diet Supplements
Unless you are taking a quality multivitamin, which you should take whether you are dieting or not, you should not take diet pills. These include appetite suppressants, fat burners, metabolism kick starts, energy drinks, etc. All of these supplements will undermine your attempt at dieting and a healthy lifestyle. The only exception is if your doctor prescribes a medication for weight loss and you are under his or her expert care for the entire duration of its use.
9. Eat your vegetables
Vegetables are packed full of vitamins and minerals your body needs and provides them in a neat, low calorie, low fat format. If you feel the need to snack, grab a carrot, or celery stalk instead of a cupcake.
If at first you don’t succeed, try, try again. Healthy eating is a never ending journey and you will fall off the wagon from time to time. Just don’t forget to get back on.