Losing weight, eating better, and
becoming healthier does not have to
be difficult. There are some very
simple changes you can make that will
yield great results. These simple
“tricks of the trade”
can help put you and your weight loss
goals on the right track.
of the most important things to
remember when beginning a weight
loss program is diet. A portion
control is key to a healthy diet.
an example of a healthy grocery
list click here. A common mistake
many people make is simply eating
too much, even of healthy foods.
Take some time and learn how to
measure out healthy portion sizes.
For example, a healthy serving amount
of meat, fish, or poultry is 3 ounces,
which is roughly equal to the size
of the palm of your hand. A typical
serving size of nuts is ¼
cup, which would cover just a thin
layer in the palm of your hand.
Always limit fats and oils to about
half of an ounce. When at all possible,
avoid snack foods, and processed
keep in mind that a major part of
losing weight is feeling full.
If you feel hungry, you will eat.
This will typically lead to eating
more food overall, and packing on
additional pounds. Protein rich
foods keep you feeling full longer
and keep you from reaching for those
extra snacks. Low fat dairy, lean
meats, poultry, and fish are good
sources of protein and will keep
you feeling full longer. Do not
skip breakfast! It is not called
the most important meal of the day
for nothing. Starting your day off
with eggs, a reasonable portion
of a healthy cereal, or fresh fruit
kick starts your metabolism and
helps you keep snack cravings at
more information on diet and nutrition
exercise regimen should be designed
and implemented every day for effective
weight loss. Consider hiring
a personal trainer to help you properly
set and achieve your fitness goals.
Exercises should target all of the
key muscle groups, and should be
frequently changed up throughout
your training program. Changing
exercises prevents your body from
adapting to one routine and will
provide better results overall.
This will also to help your body
from hitting that dreaded plateau
during weight loss.
the most important trick to a successful
weight loss plan is setting reasonable
and measurable goals. If
you do not have a specific goal
in mind, it will be much easier
to become distracted and discard
the plan all together. However,
if you set too many goals, or an
unattainable goal, you will become
discouraged and also give up. When
setting a weight loss goal, be as
specific as possible. For instance,
rather than just setting a general
goal to lose weight, decide to lose
a specific amount of weight, such
as ten pounds. Then, set a reasonable
time frame for achieving that goal,
such as within two months. Along
with this time frame, determine
a reasonable amount of time to exercise
each day along with your new dietary
guidelines. For example, make a
commitment to exercise one hour
per day, and replace all unhealthy
snacks in the house with fruits
and vegetables. Once you are able
to create a clear plan with desired
outcomes and milestones, it will
be much easier to stick to a successful
weight loss program.
Loss Habit #1: Eat every 2-3
hours to keep blood sugar levels regulated
throughout the day. This will keep
your body fueled with energy and help
to avoid any binge eating or cravings
during the day. This is one of the
most important habits for long term
Loss Habit #2: Make sure you
are eating high quality and complete
protein with each meal and snack during
Loss Habit #3: Ensure you are
eating nutrient-dense, dark colored
vegetables with each meal! Vegetables
naturally contain less sugar than
fruit and should be eaten regularly.
In general, I try to consume my fruits
earlier in the day to allow my body
to burn off any extra sugars.
Loss Habit #4: Choose your
starchy vegetables (ex. potatoes)
for meals after cardio or weight training.
Loss Habit #5: Eat healthy
fats daily in your diet. (ex. avocados,
nuts, seeds, fish)
Loss Habit #6: Save your calories
for your food. Stay away from high
calorie, drinks such as alcohol. Also,
limit your intake of fruit juices
which contain a lot of sugar.
Loss Habit #7: Try to eat as
much organic or all-natural foods
as you can. The more the processing,
the less nutritious it is.
Loss Habit #8: Plan and prepare
your meals ahead of time. This will
help to avoid quick stops to the store
where buying choices are more spontaneous
Loss Habit #9: Eat as wide
a variety of different colored, whole,
and natural foods that you can. This
will help to ensure you are eating
a balance of macronutrients, vitamins,
and minerals in your diet.
Loss Habit #10: Plan to “cheat,”
or allow yourself no more than 10%
cheat foods. Remember that binging
on high-sugar and white flour will
prolong future cravings! Do not deprive
yourself of your favorite foods or
you will never be able to stick to
your diet plans. They key to weight
loss is moderation, not deprivation.
Resistance Training- Weight
training is not only beneficial to
the targeted muscle groups, but over
time will also increase your metabolism.
This means you will be able to burn
more calories at rest and spend less
and less time doing cardio. Maintaining
a healthy weight is a lot easier than
High Intensity Interval Cardio Workouts-
Doing bursts of high intensity exercise
will boost blood flow and oxygen levels.
It also helps to build speed, stamina,
and speeds up the weight loss process.
Interval training will give you a
higher caloric burn during your workout,
making fat burn at a faster rate.
Fitness Training Variety- To
avoid hitting a plateau and having
“stale” workouts, change
up your training program every 4-6
weeks. This will give your
body new training stimulus and make
it more challenging for your body
to adapt to a new routine. Not only
will you burn more calories because
your body has not yet become efficient
at performing the exercises, but it
will keep your workouts fresh and
Targeted Nutrition- Ensuring
that your diet is balanced and composed
of high quality meats, fruits, vegetables,
and other foods is the best way to
achieve a healthy lifestyle. The goal
is to create a program that you can
maintain. Eating in moderation is
the key to being successful. For
more information on diet and nutrition
as well as an example of a healthy
grocery list click here.