As a personal trainer and athlete I have experienced so many ups and downs with dieting and trying to lose weight. I have seen this in my clients, colleagues, friends and of course myself. I have compiled a list of the top seven things that are, in my opinion, keys to successfully losing weight and keeping it off.
1. Eat Clean Unrefined Foods
Whole and natural foods are our best bet not only when trying to lose weight but as a lifestyle. Our bodies can use the many amazing nutrients found in clean unrefined foods. Processed or refined foods are loaded with sugar and fat and because of the refining process are lacking in many of the essential nutrients our bodies require.
Even after consuming these processed foods our bodies still need the required nutrients and I strongly believe this is one reason why junk food is so addictive. One rule of thumb in regards to healthy eating is that if your food comes from a window (fast food) or a box (processed/refined food) then do not eat it. Strive to eat green leafy vegetables, fresh fruits, whole grains, lean proteins and essential fats. I could really delve into talking about these foods but will save it for another article in the near future.
2. Set a Target Weight
Setting a target weight that you want to attain (ie: your ideal body weight) that is realistic is much more powerful than just trying to lose some weight. When you have a a goal weight that you focus on you create a mindset of being at that weight. That being said it is important to be patient in your quest to reach that weight and to focus on the tasks required to get to your end goal!
3. Eat Smaller Meals More Often
It is best to eat a small meal consisting of clean unrefined foods every 2 to 3 hours. When you eat often you are letting your body know that it is being properly fueled and this will promote a faster metabolism. You want to have some lean protein, vegetables, essential fats and complex carbohydrates with each meal. In a future article I will talk in depth about this.
4. Drink Plenty of Water
Our bodies are around 65% water so proper hydration is essential not only for weight loss but for proper bodily function. Proper hydration will moisturize your skin, help to avoid muscle cramps, increase exercise performance, help to avoid constipation, you retain less water, it enhances your immune system and helps your kidneys work their best. It is easy to test for proper hydration by checking your urine. If your urine is bright yellow then you need to drink more water.
5. Strength Training
A weight training regime of 3 to 4 days per week is extremely beneficial for weight loss. Strength training increases lean muscle mass which will boost your metabolism. For the purposes of weight loss a proper weight training regime will help you lose fat and tone up. If you are unsure or nervous about what to do at the gym then I suggest working with a trainer. Don't be afraid to push yourself or to go outside of your comfort zone.
6. Cardiovascular Training
Cardiovascular (cardio) training is probably one of the most important steps to losing weight and should be combined with weight training. It burns calories, releases endorphins and it is good for your heart and lungs. It is my opinion that some form of cardio should be performed every day. Cardio can be walking, riding a bike, swimming, rollerblading or whatever you want as long as it gets you moving and your heart rate up.
7. Be Consistent and Be Patient
Consistency is the key in any weight loss challenge. Take your challenge day by day and be patient with yourself because it won't happen over night. It takes work and dedication to achieve any goal. Try to focus on the tasks each day that will get you to your goal. Remember that as you embark on your challenge you are making a decision to improve yourself and your life! That is amazing and good for you! You can do it!
Article Source: http://EzineArticles.com/?expert=Meghan_McCurdy
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