There's no magic bullet or secret pill — sustainable weight loss does not happen overnight.
If
want to take off weight and keep it off for good, some major healthy lifestyle
changes need to occur in order for your results to last.
Here
are the 10 rules to live by every day.
1.
Thou Shalt Eat Breakfast
Healthy
foodie trends may come and go, but breakfast is a must.
People
who eat breakfast regularly lose more weight, since
it jump-starts your metabolism, helping your body to burn more fat.
With
that said, any old breakfast won't do! Follow this nutritionist-approvedweight-loss breakfast formula to
choose yours wisely and start seeing results sooner.
2.
Thou Shalt Keep It Clean
One
of the very fastest ways to see and feel results is to cut out processed foods
and fill up on fresh foods straight from the Earth.
Whenever
possible, opt for whole, natural foods and follow our clean eating dos and don'ts.
Once
you clean up your diet and cut out the junk, you'll start feeling and seeing
enormous changes.
After
a few weeks, you'll wonder how you ever ate any other way.
3.
Thou Shalt Control Portions
Even
when you choose healthy foods, overeating these good-for-you choices can
sabotage your weight-loss goals, and you might not even realize you're
overdoing it.
Use
this handy printable chart to
start learning about just how much constitutes one serving, or instead of
eyeballing your meals, pick up some portion-control products so
you can be as precise as possible.
4.
Thou Shalt Welcome a Sweaty Workout Session
When
it comes to working out and losing weight, 15 minutes a few times a week is
simply not enough.
For
her clients who want to lose weight, Michelle Bridges of The
Biggest Loser Australia
recommends working out "six days a week, ideally for 50 to 60 minutes
at a time," and you can't be afraid to go intense, feel the burn, and
build up a sweat.
Your
clothes should not be dry when you leave the gym! Not every workout has to be a
crazy sweat session, but Michelle says three of your workouts every week should
be "hard" exercise like interval training in order to see results.
5.
Thou Shalt Set Minigoals
As
you move along on your weight-loss journey, there is so much more to revel in
beyond a tiny number on the scale.
Setting
specific and personal minigoals like training for a race, slipping into the old
pair of jeans, or grabbing heavier weights will help you stay connected and
realize just how much progress you're making every day.
These
may seem like small wins, but they're absolutely worth celebrating.
6.
Thou Shalt Drink (More) Water
You'd
be surprised just how many people confuse hunger with dehydration.
Keeping
your water bottle full all day long keeps your body in tip-top shape and helps
you steer clear of unnecessary snacking.
To
maximize your water intake for weight loss, dietitian Julie Upton, MS, RD,
recommends "drinking about half of your body weight in fluid ounces
of water (or
other calorie-free beverages).
Cold
water provides a brief shock to your metabolism, raising it by about 30 percent
so that over the course of a day, your body will burn about 100 more
calories."
7.
Thou Shalt Plan Ahead
Occasionally
enjoying a sweet treat or special meal out are essential parts of any
sustainable weight-loss plan, but it only works when you're realistic about
your indulgences and learn to plan ahead.
Heading
to the beach next weekend? Keep your diet extra clean leading up to your
getaway.
This
way you have a little more wiggle room to enjoy as you please.
We're
big believers in the 80/20 rule over
here; eighty percent of the time you keep your diet clean and the other 20
percent of the day you're able to indulge freely.
The
math is simple: if you eat three square meals a day, three of those meals are
the 20 percent of your week up for grabs.
8.
Thou Shalt Strength Train
If
you were fed the myth that strength training impedes weight loss and messes
with results, it's time to change your tune.
Strength
training builds muscle mass while
boosting your metabolism.
You
might not tip the scale, but strength training is where the real resculpting of
your body happens.
Once
you start lifting and moving through bodyweight moves at
home, you'll be hooked.
9.
Thou Shalt Rest Well
Getting
adequate sleep every night makes sure you have the energy to power through your
workout, but it's also been proven to help curb a ravenous appetite, since those who get
adequate sleep eat an average of 300 calories less than those who don't.
Sleep
also surprisingly fights against "fat" genes. In one study that
looked at twins, the twin who slept longer had a lower BMI than
the twin who did not. In short?
Wind
down and get to bed earlier.
Your
body thanks you in advance for supporting all its hard work in the kitchen and
the gym.
10.
Thou Shalt Remain Positive
When
you treat yourself with kindness, you're able to bounce back faster and stay on
track for longer.
Keep
a healthy sense of humor, leave room to laugh, and take it day by day.
Every
experience won't be perfect, but when you're kind to yourself and keep a
positive outlook, this whole weight-loss thing will feel a lot easier.
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