Want Weight Loss? Follow These Helpful Tips

Intro:

Let’s face it. Most of us want to achieve this goal. Weight loss is the most common goal for any person looking for personal trainers, health coaches, or for personal goals. However, not much people can reach this goal and end up being stuck. There are reasons why you cannot lose weight and this article can help you how to lose weight, the right way.

person measuring someone waist line
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Here are a couple reasons why you might not be able to lose weight.

Barriers: This is the one thing that really gets in the way of achieving your health and fitness goals. I made an article about this “Barriers to Exercise: How to Solve itcheck it out, it is informative.

Misinformation: Perhaps you looked at the internet and read some articles discussing about weight loss. However, some of those sources are not reliable. I found that websites like ACSM, ACE Fitness, Heart.org, BetterHealthChannel, or VeryWellFit/VeryWellHealth are most reliable since they are organization to trust with useful and effective information.

Inconsistency: In order to lose weight, you have to be consistent. Lose 1-2 lbs per week. It is not normal to lose weight fast because you can gain more weight afterwards. Patience is a virtue and you have to be patient to see the positive outcome. Be patient and consistent and reward will come to you in the longevity. It is also important that once you lose weight, you must keep it and prevent a relapse.

Tip#1 (Physical Activity):

man doing exercise
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This is an obvious one. Start exercising cardio and strength. According to ACSM, you must go between 150-250 min per week. You must go at 50-60 min a day at moderate intensity. 20-35 min is recommended for those who prefer shorter workouts explained by Malia Frey from VeryWellFit article “How Much Exercise To Lose Weight?” go for a walk, run, swim, cycling, or bodyweight cardio exercises seen by most YouTube fitness channels. Physical activity can help cut down fat and burn fat. Follow the ACSM guidelines for weight loss and cardiorespiratory fitness. If you want more information on this tip, click this link: https://www.exerciseismedicine.org/assets/page_documents/EIM%20Rx%20series_Exercising%20to%20Lose%20Weight_2.pdf

Tip#2 (Healthy Eating):

Red Apple Fruits
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Another obvious one. Look at my previous article about nutrition titled “Nutrition: The Key to Long-Term Health and Performance

From what I learn from websites like eatright.org, cdc.gov, and heart.org is lose weight with healthy eating. This means to balance 6 nutrients: carbs, fats, protein, water, vitamins, and minerals. Replace every junk food or foods that are unhealthy with healthy fruits and vegetables. Provide some healthy alterative for breakfast, lunch, dinner, and snack. These articles are a great place to start.

Links for healthy weight loss:

https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/conquer-cravings-with-these-healthy-substitutions

https://www.heart.org/en/healthy-living/healthy-eating/losing-weight/5-steps-to-lose-weight-and-keep-it-off

https://www.eatright.org/health/weight-loss/tips-for-weight-loss/4-ways-to-shed-the-weight-for-good

https://www.eatright.org/health/weight-loss/your-health-and-your-weight/back-to-basics-for-healthy-weight-loss

https://www.cdc.gov/healthyweight/losing_weight/index.html

 

Tip#3 (Keep being active; Prevent prolong sitting):

six person walking on train rail surrounded by tall trees at daytime
Image by Anthony Intraversato from Unsplash

This is similar to the first tip. This is important because most people assume that only exercise can help you lose weight. While that is true, just exercise alone will not help you reach your goal. This tip is advising you to keep moving like walking or dancing so that you can sit less. Speaking of which, here is a big problem. DO NOT SIT FOR A LONG PERIODS OF TIME. This factor is a warning sign for risk of cardiorespiratory disease, diabetes, cancer, and death. There is a study highlighted from the article by Chris Crawford from the website aafp.org titled “Prolonged Sitting Linked to Serious Health Risks, Death”. Find activities that keep you moving and preventing you to sit less because it can save your life.

Tip#4 (Self-Monitor): This one is more of a mental/psychological tip. This means to measure your body weight every day to check progress. Examine your lifestyle from eating to physical. Ask yourself if your activity increase or not and if my food choice is healthy or not. It is good to have a food diary or diary to keep track on your goals.

Tip#5 (Watch portion size): Look at this website: https://www.choosemyplate.gov/ this will be your useful tool to determine if you are overeating or not. Eating small portions is good to prevent overeating. Research how much portion you need to consume for each nutrients.

Image result for choose my plate
Image of ChooseMyPlate portion credited via Choose MyPlate.gov

Tip#6(Keep resources): This one is a new tip I came up with. It is good for you to read more articles relating to weight loss that are trustful, useful, and realistic. The more you read, the better your memory would be to remind your weight loss goals.

Websites to check out:

https://www.heart.org/

https://www.eatright.org/

https://www.cdc.gov/healthyweight/losing_weight/index.html

https://www.betterhealth.vic.gov.au/

https://www.verywellfit.com/weight-loss-4157007

Tip#7(Get family and friends support):

Group Hand Fist Bump
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Succeeding your goals alone is not enough to see results. Discuss your goals with your family and friends. They will support you and help you in any way. Many heads are better than one.

Tip#8(Motivate yourself): Lot of people want to lose weight by hitting the gym but do not have any real motivation to do so. A good motivation for weight loss is saying “I want to lose weight to fit better in pants or I want to lose weight to feel good about myself.” To have better motivation, have a positive affirmation that you will lose weight and you can do it. Remind yourself why you want to lose weight.

Tip#9 (Plan SMART goals): I always plug this in for personal trainers and to the general population. This type of goal is effective because you are actually following a goal without feeling confused.

Image result for smart goals
Image by Michael R. Patanella from Medium Source: https://medium.com/real-life-resilience/goals-should-be-s-m-a-r-t-f8b7debf7b53

Example: “For the next 6 weeks, I will lose weight from 190lbs to 160lbs or lose 2-3% bodyweight with 7 days of 50-60 min physical activity and eat more healthy snacks like fruits, vegetables, and whole grains.”

I was able to tackle the acronym and set a goal that sound realistic. Take this example and make your own SMART goal.

Tip#10 (Balance exercise and nutrition):

closeup photography of cairn stone
Image by Bekir Dönmez from Unsplash

Balance is key. Getting a balance between physical activity and healthy eating will lead to healthy lifestyle and easy weight loss.

Conclusion:

Weight loss is a common goal for those involve with health and fitness area. These ten tips should help you achieve your goals and keep it that way. Keep looking at websites mentioned on tip#6 and keep the interest and motivation in mind. Myths involving diets should be addressed as well. Look at this article from Better Health Channel: https://www.betterhealth.vic.gov.au/health/HealthyLiving/weight-loss-common-myths

Never give up and lose weight the right way.

CONSIDER THESE TWO COMPANIES. Live Healthy. Live Well. Your online health and wellness store. Shop now at Yeswellness.com. According to a recent Mayo Clinic study on weight loss, participants who received cash incentives were more likely to stick with the weight-loss program and lost more weight than participants who received no incentives. Find your incentive when you bet on your weight loss with a HealthyWager from HealthyWage.

Reference:

Websites and links throughout the article

Frey, M. (2018, December 12). “How Much Exercise To Lose Weight?”. Retrieved March 3, 2019, from

https://www.verywellfit.com/how-much-exercise-to-lose-weight-3495493

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