Today I am going to share 5 secrets for losing weight. A lot of people join my challenges because they want to lose weight. Losing weight can be TOUGH but if you use these “secrets”, you can greatly increase your chances of success.
#1 Eat 5 Times a Day – Many people think that you have to feel hungry all the time to lose weight. That is not TRUE! I believe that it’s important to eat 5 times a day, even when you are trying to lose weight. This means you should be eating 3 small meals and 2 low-calorie snacks. This provides your body a steady-source of nutrient-dense fuel so that you don’t get too hungry and become more likely to overeat.
#2 Choose Nutrient Dense Foods – It is very important to consider the QUALITY of the food you are eating. A 100 calorie serving of potato chips and a 100 calorie serving of Greek Yogurt have the same number of calories. However, they will have a very DIFFERENT impact on your body and brain. The chips will cause a spike in your blood sugar and probably leave you craving (and eating) more. The Greek Yogurt will fuel your body with 13 grams of protein which will give you a feeling of satiety and keep you from being hungry until your next meal. When choosing WHAT foods you will eat, aim for foods that are high in protein, are made from whole grains, or foods which are in their natural state like fruits and vegetables. Avoid high sugar foods, pre-packaged foods, and foods made with white flour, white rice, and sugar.
#3 Track Your Eating – Want to know how you can DOUBLE your weight loss? Track what you are eating! A Kaiser Permanente study from 2008 found that keeping a food diary doubled the amount of weight the participants lost. With smart phones, it’s now easier than ever! Download the free MyFitnessPal or LoseIt application to get started. This will take you about 15 minutes a day. Isn’t it worth taking 15 minutes a day to DOUBLE your chances of weight loss success?
#4 Get Regular Exercise – Yes, exercise is good for your health and it burns calories. In addition to that, people who exercise tend to EAT LESS because they exercised. For example, you may exercise in the morning and burn 250 calories. Later that day, if you are offered a piece of cake, you may be LESS likely to eat it because you know you exercised. That will save you another 500 calories for the day. So, exercise does an important job of REMINDING you of your goal to lose weight and helps you be more MINDFUL of your eating.
It is also important to have a CONVENIENT way to exercise. For busy people who don’t have time to go to the gym, I highly recommend getting an At-Home Fitness Program. There’s no commuting, no looking for parking, and no coordination of class times with your busy schedule. Do your workouts on YOUR terms and at your OWN house. Beachbody even offers a program that’s only 25 minutes a day. So, just wake up 25 minutes earlier and get a full workout in! If you want to learn more about what program would be best for you, contact me!
#5 Have a Support System – We are psychologically wired to seek out connect with others and share our experiences. We are able to achieve MORE as part of a group than we can as individuals on our own. There is something MAGICAL that happens when a group of people who have similar goals bond together and support one another. When you start to lose steam and want to quit, the group is there to lift you up, offer encouragement, and provide support and accountability. This is why people in my Challenge Groups are so successful!