Weight loss seems to be the hot topic of every women’s magazine with each month reporting some new startling discovery and previously unknown weight loss secret.
Well the real secret is really not that well-guarded. All you need to do is follow 9 powerful weight loss tips to attain that dream body.
9 Weight Loss Habits of a Girl Who Lost 20 lbs and Kept It Off
As the saying goes you cannot out train a bad diet. That means no amount of exercise will help if you’re still eating poorly. Eat clean, and as close to nature as possible.
This means eating whole foods instead of processed foods, more green vegetables, salads, fruits, high fiber whole grains and lean protein such as salmon, tuna, skinless chicken breast.
For example to lose one pound of fat a week, you need to burn about 3,500 calories, this will help you set more realistic goal you can stick with for long term success.
Keep Track of Calories
This relates to setting goals because those 3,500 calories aren’t going to burn themselves. To drop 1lb a week you should be aiming for a deficit of 500 calories a day. Track the calories you consume and expend to ensure you’re on the right track.
According to the Centers for Disease Control and Prevention¹ a healthy weekly workout routine would be a combination of 150 minutes of moderate intensity aerobic training and 2 or more days of strength training.
Aim for 7 to 8 hours of sleep every night, Dr Frances Taggart PhD from the University of Warwick, UK², examined research data from 1982 onwards and consistently found an association between short sleep duration and obesity. Make sure you get your beauty sleep to keep your weight loss goals on track.
Drink Lots of Water
Dr Rebecca Mucklebauer published a review of studies³ in the American Journal of Clinical Nutrition linking increase water intake to great weight loss. For weight loss increase your H2O!
Plan Your Week Ahead
As Benjamin Franklin once reportedly said “If you fail to plan, you are planning to fail”. Treat your workouts like Doctors’ appointments, schedule them into your week and don’t cancel. This doesn’t just apply to exercise though, plan your meals in advance so you’re less likely to give into cravings.
Activity Outside the Gym
Get involved with some sort of activities outside of the gym such as tennis, swimming, hiking, biking on the weekend. It’s always a great way to meet healthy friends who can support and motivate you in your journey. Read most calorie burn activities
Speaking of support those weight loss coaches may work after all: Dr. Victor J. Stevens PhD, a senior investigator at Kaiser Permanente Center for Health Research, in Portland, Oregon has researched the effect of personal invention and weight loss and discovered that weight loss was higher in the group that attended weight loss coaching sessions. There is something to be said for the personal touch.
- Centers for Disease Control and Prevention. Centers for Disease Control and Prevention, n.d. Web. 16 July 2015.
- Cappuccio, Francesco P., Frances M. Taggart, Ngianga-Bakwin Kandala, Andrew Currie, Ed Peile, Saverio Stranges, and Michelle A. Miller. “Meta-Analysis of Short Sleep Duration and Obesity in Children and Adults.” Sleep. Associated Professional Sleep Societies, LLC, n.d. Web. 16 July 2015.
- “Comparison of Strategies for Sustaining Weight Loss.” JAMA Network. N.p., n.d. Web. 16 July 2015.