I dont go to a lot of parties, but when I do, I find that because Im in the diet business and a professor of public health, I get asked all kinds of questions about how to lose weight. So heres the advice I find myself giving most often.
– The desire for and commitment to weight loss must come from you. Friends and family are important sources of support, but not motivation.
– Understand that YOU are responsible for you and that its YOUR choice to be overweight or not. When you take responsibility for this concept, it not only feels wonderful, it means you have a greater chance being able to manage your weight.
– Responsibility simply means that you respond ably to those things in life that can stop you or set you back. When you act responsibly, you figure out what went wrong, determine how you can fix it, and even incorporate the setback into a well-thought-out plan of action. Accidents and strange things do happen, both lucky and unlucky. But you are solely responsible for how you respond and how you allow any event or person to shape you.
– If you externalize blame, you attribute your problems to your gene pool, to another person or circumstance or event, often ignoring your own destructive behaviors. “My spouse is so critical and demanding he makes me overeat.” When you internalize blame (blame yourself), youre more likely to define yourself as hopeless or lost before you begin, thinking, for example, “I can’t control my eating, so why try? Either style of blaming gets in the way of taking responsibility.
– Successful weight loss isnt possible unless you take the time to assess whats tripped you up in the past and develop strategies for dealing with those situations. You must commit to planning and organizing your weight loss.
– Making drastic or highly restrictive changes in your eating habits may help you to lose weight in the short run, but those restrictions can be hard to live with permanently. Similarly, your program of physical activity should be one you can sustain. Rethink your definition of “weight-loss success” to include an enjoyable, comfortably maintained and sensible eating program along with regular activity.
– If you equate success with fast weight loss, youll have problems maintaining your weight. A “quick fix” attitude almost always backfires when it comes to weight maintenance. Its smarter and healthier to set a series of smaller, achievable goals while you make new eating habits and activity patterns second nature.
– Goals should be clear, not too broad, and should answer the questions how, when, where and why. Your goals should help to set your course of action.
– Goal-planning is all about doing your research, plotting your course, making a step-by-step plan with deadlines, setting short-, mid- and long-term goals and putting your goals into an estimated overall time frame. That means not saying simply, “I’m going to lose 25 pounds,” but devising a thorough plan of attack, complete with strategies for dealing with all potential stumbling blocks, and then tracking your progress consistently and thoughtfully. It means planning what to eat and how to deal with foods that you find irresistible. We all have slip prone situations and temptations; goal-planning helps us handle them.
– Part of your plan should be incorporating physical activity into your schedule, and figuring out how to make sure you get to the gym on those days when youre less likely to have the time or inclination to work out. Workouts increase the chances of reaching your weight loss goals and decrease the chances of slipping up. In addition, studies show that people who develop the habit of regular, moderate physical activity are most successful at maintaining their weight.
– An old adage says that you can’t change what you don’t understand. Youll definitely benefit from understanding when, what, why and how much you eat by keeping a food diary. Experts agree that keeping track of what you eat and when you eat it is a critical factor in losing and controlling weight. A food diary helps a person lose weight by providing a heightened self-awareness, which is an early step toward behavior change and a really effective “self-monitoring” tool. There are now many smartphone apps and other tools to help you to keep track even taking photos of everything you eat.
– Dont be fooled by “portion distortion.” Most of us have very little idea how much we are really eating. In your diary, be honest about how much youre really eating. As a general rule, assume you’re eating 30 to 40 percent more than you think.
– Most people fantasize about reaching a weight considerably lower than what they can realistically maintain. Take your body type into consideration, and keep in mind that we are bombarded daily with images of unrealistically thin people.
– Dont worry if you hit a point where you do not lose weight while on a program. This is common you may reach a plateau of weight maintenance while your body continues to adjust. This is perfectly OK.
– Although most people do not expect perfection of themselves in everyday life, many feel they must stick to a weight-loss program to the letter. Perfection is unrealistic. Instead, take note of when you fall off your diet. These lapses need not be catastrophes. Instead, give yourself a break and see them as what they are: valuable opportunities to identify weak moments and problem triggers and to develop strategies for the future. Take it one day at a time.
– While being overweight may contribute to social problems you may be having, it is rarely the single cause. Expecting that all your problems will be solved when youre thinner is unrealistic and sets you up for disappointment. Instead, understand that the skills you used to achieve successful weight loss can also be applied to other areas of your life.
CHARLES PLATKIN, Ph.D., M.P.H., is a nutrition and public health advocate and founder of DietDetective.com. Copyright 2012 by Charles Stuart Platkin. All rights reserved. Sign up for the free Diet Detective newsletter at www.DietDetective.com
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Guinness Record-Holder's Tips For Midlife Weight Loss
At 56, Bob Natoli is one of the oldest six-time Guinness World Records holders for feats of fitness. His latest record came when he lifted 51640 pounds with an upright barbell in one hour. The Oswego New York grandfather is … http://www.huffingtonpost.com/2012/05/22/guinness-record-holders-t_n_1517635.html
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You Can Help Your Child Get More Exercise By Following These 5 Tips
Does your child get enough exercise? You can get your children more active with these 5 fun parenting tips.
Better Health in Four Steps
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What Are Some Weight Loss Tips And Ways To Appear Thinner? I am a teenager with a problem and I need help so please help me… I’mÂ Â desperate. I have Lupus and when it flares up I have to take prednisone which causes weight gain. I want a higher self esteem. Please, can someone give me some weight loss tips like high calorie burning excersices, health food, some sort of plan and also tips to appear thinner. Thanks!
There are some good tips listed in the answers, here are a few more. Recent studies have shown that having eggs for breakfast will increase energy during the day and act as a natural weight suppressant. Have listed an article on using eggs as a weight loss food. Tracking your daily food intake and daily exercise will help a lot in determining how much you are really eating and working off each day. Have also noted a article that list a few easy ways to work exercise into your routine.
What Are Your Best Tips For Weight Loss Success? I’m looking for some new weight loss tips, I work out regularly and I’ve cut out excess white sugar and complex carbs, how have you successfully lost weight?
Please, no advice if it hasn’t worked for you or someone you personally know 🙂
Thanks ahead of time for your answers, and I’ll be sure to pick a best answer to give those points!
I wish you had posted your present workout plan, but I can give you some tips to get you too the next phase of fitness.
If you can do LISS(low intensity steady state), early morning easy walking, even on a treadmill for 40mins on an empty stomach, you will burn fat, while holding onto your LBM(lean body mass), which is the key for you to burning fat. Always remember, if you do cardio and weights correctly, you will hold onto LBM, so you can burn fat. If you do things like run on a day you lift weights, you will burn up muscle, a no no, so always choose LISS early morning and 20mins after weights. If you want to run, or do run intervals,only run on days you don’t lift weights…..so again, you hold onto muscle.
For meals, you should be eating 5-6meals per day, protein/carbs/healthy fats(I wonder why you cut out complex carbs?) They are what supports energy building for LBM, along with protein and healthy fats…..so you boost your metabolism all day. You need to have the proper ratios to support LBM. Eat things like lean steak, grilled chicken breast, tuna, 1-yolk with 2 whites, toast, oatmeal, potatoes, cheerios, olive oil lightly drizzeled over your salad, 4 walnuts, danon light yogurt….with these choices, you can form 5-6 small meals or 2 as snacks easily!
If you can eat properly to support LBM, and ignore the scale weight, you will look terrific! The above are some of the rules and tips I use for my clients for success! With all my clients, they learn that the scale moves slowly or not at all, or sometimes they gain, but that is because their muscle to fat ratio is so high, and muscle weighs more, but they lose inches and feel great, and need to buy new clothes!
I hope this helps! Good luck!
What Are Some Good Tips For Summer Weight Loss? I’m hoping to lose weight for next summer, and I’m looking for some good weight loss tips.
After reading a lot of weight loss tips, I’ve caught myself saying “I’m not going to be able to do that!” I’m sure that we all have. A good summer weight loss tip is going to have to be something that you’d actually do, obviously. Keeping that mind, I hope that you’ll find the following weight loss tips helpful to you. Over the years they have helped me maintain my current weight, and they’ve also helped me lose weight as well. These are some of the easiest and most effective weight loss tips I’ve found.
At first, when I started trying to lose weight, I went along with the traditional attitude that eating snacks in-between meals was counter-productive to an effective weight loss program. I cut out snacks from my diet altogether as a result of that belief. I found that the problem was that by the time I sat down to start eating my meal, I was so hungry that I couldn’t control my portion sizes efficiently.
I found that I can keep my blood sugar at a decent level (and keep my appetite satisfied too) by eating more healthy and sensible snacks in between smaller meals. In fact, over the more recent years, research has shown that you can keep your body’s metabolic rate productive and steady by eating smaller meals spaced out throughout the day rather than the traditional “3 square meals” ideology. You can mix your carbs and proteins when selecting your snacks. Low-fat cheese on some wheat crackers and some grapes would be a great example of a healthy snack.
Portion control can be better managed, and if not, it will become a large stumbling block. You can purchase smaller, single serving foods, and use plastic bags to enforce portion sizes. You can always use regular sized foods, but use small plastic bags to separate out smaller portions in case buying single-sized foods turns out to be too much of a strain on your budget. That’s a great weight loss tip, since sometimes eating straight from the original packaging will cause you to eat more than you should.
The calories in the food will count just as much, even if the food is advertised as either low-fat or reduced in fat. Be sure to double-check your serving size by reading the food’s nutrition label. After measuring out the appropriate serving sizes, you can then store them in your plastic bags.
Another one of the greatest weight loss tips is ice water! Place a small bottle of water in your freezer. This is a great idea to keep your water cold, and most weight loss programs recommend drinking water anyway. After some time, the water will form a small block of ice inside the bottle as it begins to freeze. That small block of ice will continue to keep the surrounding water very cold as it melts.
Sometimes it’s boring to just drink plain water. Just for the sake of variety, you can keep low-calorie flavored waters in the refrigerator as well. Request an ice water with extra lemon slices in it when you’re dining out. Then, just add some artificial sweeteners and you’ve made diet lemonade to enjoy!
Most of the time, the regular versions of foods that you’re used to taste a lot better than their reduced fat and low-fat equivalents. However don’t be discouraged, and continue to try the low-fat and non-fat alternatives of your favorite foods. You might be surprised to find a low-fat version of your favorite food, and there’s a chance that you’ll like it more than the original.
You also might want to consider that there could be some places in your home that you associate with eating. You might stop and look for a snack while lingering around the kitchen – instead, leave the kitchen after eating. You might be tempted into eating a dessert if you sit longer at the dinner table after you’ve finished your meal. Instead, as soon as you’re finished eating, try getting up and going for a walk. You’ll enjoy the extra exercise, plus it will help get your mind off of eating, food, and snacks. You might need to change where you do things to stay away from these “problem areas” if you have a hard time fighting the temptation of food.
You can help yourself lose weight by breaking the habit of using food as a comfort and as a stress-reliever. You could listen to music, read a book, go for a walk or jog, or just do some exercise. The point is that each different activity you select can be a viable alternative to eating when you need to relieve stress.
Schedules can become hectic and full very fast. Squeezing weight loss programs in your already busy life can be a very difficult task. Sometimes it can be hard to find the time in one place, but it’s recommended to try and get at least 30 minutes of good physical activity each day. You can try to break your 30 minute block of time into smaller 10 or 15 minute blocks. You’ll be able to get some much needed exercise by spreading the smaller blocks of time throughout your evening and day.
Exercise is cumulative, and keep in mind too that getting more and more physical activity can help you burn off calories
What Are Some Good Work Out Routines And Weight Loss Tips For A 16 Year Old Male? I’m a 16 year old male and I am about 6foot 2 and weight around 185-190lbs. I was wondering what a good work out routine I can start and any good weight loss tips?
Just get into the habit of swimming every day or two and stick to it.
Also for a normal (non drastic) diet that works you might want to see:
What Is Are Some Of Your Favorite Weight Loss Tips? What are some of your most succesfull weight loss tips?? I have my few that I live by, but I am looking for some tips on cutting down. Please only share different/ unique tips.
I know about all the common ones…. lots of water lots of rest six small meals etc.
thank you so much in advance!
In my opinion, no weight loss tips are truly successful on their own. Lots of water is not necessarily a good way, because how much water a person needs depends on the BMI of the person. 6 small meals maybe hard at times, especially when you are stuck at school or office and have no chance to eat, and then you need to eat more when you have the chance. Well, dieting is a good way to lose weight, but then it is hard to stick to a diet. For example, something like this:
2 egg, low fat Cheddar cheese omelette – 320 calories
2 slices wholemeal toast with thin smear butter – 200 calories
Large slice melon – 47 calories
Spicy Turkey Salad recipe – 304 calories
Muesli or honey nut Health Bar “Sainsbury” – 180 calories
Baked potato with 100g “Heinz” baked beans &/or Cottage cheese if desired – 300 – 400 calories (350 average)
Large helping salad fruits &/or vegetables – 100 calories
Another weight loss tip is to do interval and turbulence exercise.
Turbulence Training is a fresh plan that requires finishing three 45-minute exercise sessions each week with marginal equipment. It is an increasingly trend-setting fitness plan with the intention of helping you in the reduction of weight.
Interval training is the fitness world’s equivalent of a visit to the in-laws. The shorter and more intense the visit, the better. An interval is a short period of exercise performed at a given intensity for a specific length of time. Each interval is separated from the next interval by a short rest or lighter activity. There are no strict rules on how long or how intense the interval must be, however, changing the interval length or intensity changes the way your body works and responds to exercise.
But people have a short willpower. It may be strong at the beginning but will eventually fade as time goes on- as they realize that going on a diet is not actually as easy as they think it is. Of course, the strength of willpower differs from one person to another. This is the reason why there are people who can actually maintain a diet and exercise program for 1 year and there are people who can only maintain it for few months. Nonetheless, willpower is a big factor that dictates someone whether to continue losing weight or not.
And in my opinion, besides sticking to a diet and exercise plan, it is the ultimate willpower to stop yourself from overeating that is the #1 tip to lose weight. But that is the hardest part if you are accustomed to eating lots of food even though your body does not need it. It is partly because of the delicious taste of the food causing a craving for more. There are certain ways to fight this craving ad I found one that maybe helpful. It is a type of chocolate that can actually suppress your appetite. It will can provide Good Energy that promotes a healthy weight by providing energy while burning fat. And it helps suppress cravings for sugary snacks.
PS: Information on the Special Chocolate that I mentioned can be found on the website in the source box. Recently, they are giving away a one month free trial.
Can Somebody Give Me Some Weight Loss Tips? I’m sixteen, six foot one and play Volley Ball like nine months out of the year between School, Club and my Advanced Volley Ball gym class, but I can’t seem to get my weight under 200lbs. I know it’s not terribly bad because of my height but just knowing that I’m over weight puts a real damper on my self esteem can anyone help by giving me some weight loss tips whether they be exercise, healthy foods, or anything else you’ve used to lose weight?
Of course, physical activity helps lose weight, but do not over exert yourself. Do not skip meals either and do not try and starve yourself! There are plenty of healthy foods out there to eat. You can just stay away from fast foods, fatty foods, foods with lots of sugar and lots of salt. You can stay away from carbonated drinks. Water is really good for you. Do not try and lose a lot of weight in a short period of time, usually a rebound effect will happen and you will gain it all back. So, lose weight in a reasonable amount of time. I’m trying to drop some weight myself. I try not to eat as much, because I love to eat! It is better to eat in smaller portions more times a day than eating 3 huge meals daily. Like you can have a little breakfast, snacks, lunch and dinner but in smaller portions. I like to get on my Wii Fit Plus because it records my weight and the exercises are not that intense. But you can try walking, running if you are in shape for it. Do not do more than you can handle. But while exercising make sure you drink plenty of water but NOT too much water! Just enough. You dont want to dehydrate yourself or overhydrate yourself. Plus it is a lot of online tips out there for weight loss. Hope this helps and Good Luck!