Lose That Extra Weight and Keep It Off for Good!

By Tala Chulak, MSc Nutrition, PTS, FIS

Losing weight and keeping it off is definitely a challenge for most people. Losing those extra pounds of the midsection could drastically improve your health, your confidence, how you sleep, the appearance of your skin, and add years to your life. Today, we want everything quickly and to work effectively. Unfortunately crash dieting, caffeine pills, crazy exercise machines, or unrealistic supplements, will not help you lose the weight effectively and keep it off for good. Follow the tips below for successful and lasting weight-loss. Before starting a weigh loss program make sure to get cleared by your doctor.

Set small realistic goals. If you have a lot of weight to lose, do not set a goal of losing 50 pounds in the next two months. In order to lose weight the healthy way and keep it off for good, weight loss of about 1-2 lbs per week is best. Hence, set your goal of losing 4-8 lbs in the coming month and re-adjust based on your results.

Start a food diary: Writing down everything you eat and drink for at least a month will help you learn your eating patterns, your weak spots, and help you truly learn why it is that you are overweight. Things to look for are skipping of meals, eating large portions, high carbohydrate foods, sugary foods, lack of protein or good fats in the diet, or just plain poor choices.

Simple dieting tips for weight-loss success:

Never ever miss breakfast. By having a small breakfast with some protein (i.e. eggs, cottage cheese, yogurt, protein powder) and high fiber carbohydrates (i.e. oatmeal, high fiber cereal, whole grain toast, small fruit) you are waking up your metabolism and gearing it up to burn calories all day long!
Have at least 3 small meals and 2 snacks daily to rev-up your metabolism and burn calories more efficiently. Each meal should have a lean protein (i.e. eggs, chicken, beef, fish, tofu), a good complex carbohydrate (i.e. steamed vegetables, salads, whole wheat or multigrain breads or pastas, high fiber fruits), and a healthy fat (olive oil, nuts and seeds, fish oils, canola oil, flaxseed). Two to three healthy snacks will keep you from indulging in foods that lack nutrients (i.e. low-fat yogurt and cheese, a small fruit, handful of nuts and seeds, veggies and low-fat dip, or a protein shake).
Drink lots of water and keep your body hydrated. Everything that happens in your body, from tissue generation to fat loss, requires water. Have a 1-2 glasses of water with every meal and snack, eat fruits and vegetables, and drink extra during workouts.

Move your body: You don’t have to join a gym or buy the most expensive exercise equipment. You don’t even have to exercise for a long time. Research shows that small bouts of exercise throughout the day will help with weight-loss. Get outside for a walk or a jog or join a sports team, use the stairs instead of the elevator, get involved in a strength training program to gain lean muscle, and increase your flexibility by stretching or participating in a yoga class. If you are new to exercise, definitely get some professional help from a certified personal trainer and get yourself set up on a program. All it takes is 30-45 minutes per day of moderate-to-vigorous activity 3-5 times per week to get your blood pumping and calories burning!

Catch up on your ZZZs: Getting enough sleep daily is essential for weight-loss. Studies show that at least 7-8 hours of sleep per day will keep your hormones balanced and allow you to maintain a healthy body weight. When you are not getting enough sleep you become tired, lethargic and don’t eat right, which all contribute to poor diet choices and exercise regimen!