Weight Loss: Top Ten Tips

At this time of year, we get asked lots of questions about how to lose weight effectively, so here are our top ten tips:

• To lose one pound of fat, you must burn 3,500 more calories than you consume. The safest & most permanent rate at which to lose weight is one pound per week. (500 calories x 7 days a week = 3,500 calories)

• Take your time & make it a lifestyle. When you drop large amounts of weight quickly, you lose not only fat, but also water, muscle & other tissue. This tissue loss decreases your metabolism, making it harder to maintain your new weight.

• Don't go hungry. Letting yourself get too hungry leads to feelings of deprivation, temptation and failure. Instead, eat a variety of whole, healthful, low-calorie foods in the right portions and at the right times so that you’ll feel satisfied, alert, energetic and positive while you lose weight.

• Make every calorie count. Make sure anything you put in your body is filled with nutrients. You should snack on healthful food twice a day (fruit + protein for mid-morning snack and veggies + protein for mid-afternoon snack). But, "TREATS" are not "snacks." Treats are fun, delicious foods that are full of empty calories - chips, candy, pastries, etc. Treats should be limited to 1-2 per week. You also want to avoid any beverage with calories: alcohol, juice, soft drinks. (Avoid artificially sweetened soft drinks, too. Even though they have no calories, they are toxic to your body and they lead to sweet cravings.) 

• Drink at least 8 cups of water daily. All chemical processes in your body require water. Keep yourself hydrated to keep your metabolism working strong.

• Increase your muscle mass by strength training. Your muscle is your "fat-burning machinery." Muscle is active tissue, and requires many more calories on a daily basis than fat does. The more muscle on your body, the more calories you burn per day, every day!

• Boost your calorie burn with cardio. Not only do you blast away calories while you're exercising, but you continue to burn a higher number of calories for up to an hour after you've finished your workout!

• Get your sleep! If you get less than 7 hours of sleep per night, hormones that make you hungrier are increased and hormones that make you feel satisfied are decreased.

• Plan and prepare. Don’t journal after you eat – journal before you eat. Plan your menus and prepare your meals/snacks. Preparation will force you to stay on track and make the right decisions to reach your weight loss goals.

• Get support! A partner, friend, family member, or AAY! trainers and members can all be of great support. There is no reason to "go it alone." We all need someone to lean on at times.