Losing weight is not rocket science: “Big Loser” Bargain Hunter writer shares weight loss tips

  • By Jennifer R. Demuth
  • January 17, 2011
  • 319
                        
Web Summary: Bargain Hunter writer who successfully lost 105 pounds and kept it off shares tips on how to lose weight and feel great Losing weight is not rocket science: “Big Loser” Bargain Hunter writer shares weight loss tips By: Jennifer R. Demuth It’s a new year, and you’re motivated to lose weight. You’ve prepared by visualizing your goal, figuring out why you want to be healthy, thinking about how you will feel after you reach your goals, turning your excuses into good reasons to change, and thinking about the process as a healthy lifestyle change rather than a diet. Now what? Here are notes from my personal 105 pound weight loss journey. Please talk over your nutrition and fitness goals with your doctor before making any drastic changes. As you start working toward your goals, surround yourself with positive people and influences. People who love you and believe in you will encourage you toward success while negative people could drive you right back to the refrigerator. Positive books, uplifting quotations, Bible scriptures and prayer helped me tremendously. Also remember that Rome wasn’t built in a day, and it will take time to reach your goals. The key to success is to keep pressing on even if you don’t see results at first. Persevere, and the results will come. As you make changes, don’t change something that you can’t see yourself changing for life. Many fad diets fail in the long run because they encourage people to make drastic changes. It takes long-term lifestyle changes, not short-term crash diets to be successful. You are more likely to keep your weight off with pound-paring changes like eating more wholesome foods, lowering your caloric and fat intake, and exercising. To optimize your chances for success, make changes gradually instead of all at once. Here are some easy tips to get started: 1. Don’t drink calories. Studies have shown the eliminating regular soda from the diet alone can bring about a 15 pound weight loss in one year. 2. Aim to eat at least 6 servings of fruits and/or vegetables and participate in some form of cardiac exercise for at least 30 minutes every day. 3. Eat breakfast daily. Eating a healthy breakfast such as banana slices and peanut butter on a piece of whole-grain toast will give your metabolism a boost in the morning. Skipping breakfast alerts the body to go into starvation mode and actually conserve fat rather than burning it. 4. Include strength training in workouts two to three times each week, making sure to allow at least one day of rest between sessions. Building muscle makes the body leaner and stronger, reduces body fat percentage and increases metabolism. 5. Limit eating out to once or twice a week. Foods prepared at home usually contain fewer calories than restaurant foods. 6. Stop eating three hours before bedtime. When we snack before bed, our bodies spend the night burning off the snack rather than burning fat. 7. Limit the use of sugar and sweeteners & limit intake of pop and caffeine. 8. Drink more water. If you feel hungry, try drinking water. Sometimes early signs of dehydration make people feel hungry. 9. Weigh yourself regularly. Once a week is recommended to monitor how you’re doing. 10. Exercise at least three times each week. Combine cardio exercise with strength training. 11. Find a partner or buddy to make healthy changes with you. 12. Stock healthy food and snacks at home, not junk. 13. Ask for help. There are multiple websites and books that address how to eat healthfully and design a good workout. Our area is also fortunate to have the resources of many gyms with personal trainers and fitness instructors like me who are happy to help. 14. Control portion sizes. It helped me to remember portion sizes in terms of everyday items. A serving of vegetables is equal to the size of a normal 60 watt light bulb, a serving of bread/pancakes is equal to the size of a CD or DVD, a serving of cheese is equal to two dominoes (as in the game, not the pizza franchise) a serving of peanut butter is equal to the size of a golf ball, a serving of butter is equal to the size of a normal die (singular for dice in a game), a serving of meat is equal to the size of a deck of cards, a serving of spaghetti is equal to the size of a computer mouse, a serving of fish is equal to the size of a checkbook, a serving of fruit is equal to a tennis ball, and a normal cookie size is equal to that of a normal yo-yo. 15. Allow yourself to indulge occasionally. For me, it wasn’t realistic to never eat another potato chip, French fry or ice cream cone. I found it was important to have a small portion of the junk foods I craved about once a week, so I didn’t feel deprived. 16. Finally, believe in yourself, and never give up. You’re worth it. In the next issue, I’ll address weight loss plateaus, and how to maintain weight loss.


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