16 Helpful Weight Loss Hints, Pt. 1

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HLT_Weight LossSticking to a weight loss goal is never easy, and keeping the weight off once you’ve lost it can be an even bigger challenge.

Studies have shown that our metabolism slows when we lose weight, and we can experience hormonal changes that make us hungry. It can seem like an unfair uphill battle, but there are things you can do to give yourself an edge when your biology seems to be against you.

In 2011, I got back to a healthy weight and have been able to maintain through healthy eating, exercise and diligence. Admittedly, I made many mistakes and side-steps during my progress and learned quite a few valuable lessons about what works. In this two-part series, I’ll share my favorite insider tips and tricks for losing the weight and keeping it off for the long term. In part one we’ll talk about how to get started!

Set tangible goals. Saying that you’re going to lose 70 pounds in a month isn’t just impossible, it’s downright dangerous. Aim to lose about 2 pounds per week. Slow but consistent weight loss lasts much longer than short and drastic drops. Much like with the tortoise and the hare, slow and steady will win the race!

Something to talk about. Tell someone about your goal. Unless you have someone to cheer you on or be accountable to, it might get very tempting to abandon the thought of trying altogether. Think of your most encouraging friend or workmate and let them know that you’d like them to check in with you every so often. Victory is twice as sweet when you have someone to celebrate with!

I’m not buying it! If it’s not in your house, you won’t eat it. Resist the temptation to purchase unhealthy snacks when you’re grocery shopping. Go with a list and don’t divert (bargain hunters should ignore the snacks that are on sale).

Take small steps. You might have a long way to go or a goal that seems too big to tackle. Don’t focus on the overall goal at first. Break it down into increments and reward yourself along the way. It’s amazing the impact that losing just 10% of your body weight can have on your overall health: reduction in cholesterol and blood pressure and better numbers across the board. Have your blood work done when you start your effort and check it again once you’ve lost 10%. You’ll be excited to share your results with your doctor!

Good sense snacking. If you can’t resist a snack every now and again, proportion them the minute you get home. Purchase a food scale and some snack-sized bags and reach for those when you need a treat. You’ll know exactly how much a proper portion is and won’t be tempted to finish off the whole box or bag. Better yet, stock up on fresh fruit and produce for snacking and leave the processes stuff on the shelf!

My best four-legged buddy, Duckie, keeps me motivated to run! We seek out dog-friendly events to keep us BOTH in shape!
My best four-legged buddy, Duckie, keeps me motivated to run! We seek out dog-friendly events to keep us BOTH in shape!

 

Get moving! To lose weight, it’s as simple as using more calories than you take in. Not able to run? Start with a 10-minute walk every day. Try something new and keep your routine varied in activity but consistent in practice. If you’re inclined to only lift weights, find ways to introduce stretching and cardio into your workout. If you’re a fan of group exercise, find a new class to take and make some new friends (and do some networking while you’re at it!). Don’t be afraid to try water aerobics, racquetball or even swing dancing. Variety will keep you from getting bored and a workout buddy will keep you accountable!

Reinforce yourself. If you’re the sort of person who responds well to positive reinforcement, place a photo of yourself from when you looked your best in a prominent place as a reminder of your goal. If you’re more encouraged by negative reinforcement, use a photo that reminds you of how far you’ve come or how far you have yet to go. I keep a photo of myself at my heaviest on my refrigerator door to remind myself of what can happen if I lose control. Know yourself and how you respond to motivation.

Do your homework. Before you go out to eat, check to see if the restaurant has a nutritional guide online. Many restaurants offer up the ingredients and nutritional content of their food. Check to see which dishes are the healthiest and which ones are deceptively rich. I was surprised to find that club sandwiches, a seemingly healthy choice, are actually sometimes the highest calorie sandwich on the menu! If your friends are kicking around ideas for where to eat, don’t be afraid to offer up a healthy suggestion up front. You’ll be less likely to get stuck eating someplace without many good options.

Stay tuned, because the next edition of HLT on March 20 will feature the final 8 tips for weight loss! While you’re implementing these changes, incorporate some Reliv Slimplicity meal replacement to help keep you feeling full and make sure you’re getting the proper nutrition. The recent addition of LunaRich soy powder will give you all the added health benefits of lunasin!

For Successful Weight Loss, It’s Mind Over Munching

Many people start a weight loss program gung-ho, ruthlessly slashing calories, skipping meals and living on carrots and diet soda. By week two, this cold-turkey approach starts to wear on your resolve — not to mention your health and energy. So by week three, you’re a weight loss drop out.
If weight loss was on your resolution list last year and you still haven’t been able to check it off, maybe it’s time to rethink your weight loss mindset. Here are some tips to keep you going strong toward your weight loss goal with mind over munching.
Make it simple. A diet should fit easily into your lifestyle. Your diet plan shouldn’t be so strict or difficult to follow that it becomes work. Being required to eat strange foods or follow complicated recipes as part of a diet is a fast-track to failure because it becomes unsustainable when real life knocks on your door.
Plan to cheat. To stick with a weight loss plan, plan to cheat now and then. Why shouldn’t you have some birthday cake at your child’s party? Allow some wiggle room in your diet for foods you enjoy or set aside an occasional “cheat” meal or treat. That way you’re more likely to stick with your weight loss plan in the long run.
Set small, manageable goals. Start with 5 or 10 pounds as your first goal so you don’t feel overwhelmed. Once you’ve achieved that milestone, focus on the next weight loss increment. Breaking weight loss into smaller bites makes it easier to stick with it.
Set a deadline. An upcoming class reunion is one of the biggest carrots to dangle for weight loss motivation. You could also pick a target such as your next birthday or beach vacation to meet your weight loss goal. However, make sure the weight loss goal is realistic for the date you have set. Trying to lose 20 pounds in one month is a sure-fire way to fail. Plan to lose 1 to 2 pounds a week for more achievable, lasting results.
Get moving. Regular exercise can boost your motivation along with your metabolism. It will put you in a better mind frame to make smarter food choices. For example, after an invigorating hour-long walk, do you really feel like undoing the good you’ve just done by gorging on a fat slice of cheesecake? Not likely.
Write it down. A food diary is proven to help people be more successful losing weight. It holds you accountable for everything you put in your mouth. You can see when and why you’re eating to get to the root of emotional eating so you can deal with it more effectively. Remember, knowledge is power!
Slow down. It takes about 15 minutes after eating for your brain to register that it’s satisfied. Eat slowly so your brain can catch up with your stomach to signal you that it’s time to put down the fork.
Focus on the food. When you’re eating, don’t allow distractions like driving, reading or Internet surfing because your brain will have trouble recognizing the amount of the food you’re consuming. Paying attention to what you’re eating and savoring each bite means you’ll feel more satisfied and will recognize the fullness factor sooner.
Seeing is believing. Much as we hate to see pictures of ourselves when we’re overweight, you need to keep a “before” photo handy so you can clearly see your progress. Also, write down your starting weight. Every month, look at your “before” picture and glance at your starting weight to see how far you’ve come. If you’re using a food diary, go back to the beginning and read your comments to see how you’ve evolved. Then look forward to your slim-and-trim “after” photo to flaunt!
Celebrate victories. As you achieve each weight loss milestone on the way to your goal, be sure to reward yourself. Stop for a manicure, buy a belt in a smaller size, or treat yourself to flowers or a movie. Then look forward to celebrating again at your next milestone!
Choose a healthy partner. Reliv’s Slimplicity® Weight Loss System is an ideal partner to help you reach your weight loss goals. A delicious, satisfying shake for lunch combined with Accelerator capsules before each meal help boost your metabolism, burn more fat and control your appetite. The plan includes a pedometer to encourage walking, a food and exercise journal and ongoing support so you can stay on track to lose weight safely and effectively. The Slimplicity system easily fits into your daily life to help you make smarter, healthier lifestyle choices as you lose weight and reap the rewards.

Life After Weight Loss: How to Keep the Scale Steady

You lost the weight you wanted to lose. Hurray for you! Now it’s time for a reality check: your work is not done. From here on, you have to be vigilant so the weight doesn’t make an encore appearance. Sneaking in a midnight snack every night WILL add pounds. Sitting on the couch night after night WILL NOT prevent a belly from making a come back.
You worked hard to lose weight. Now stay in your groove. What got you there will keep you there. As with a car, house or the rest of your body, maintaining something is much easier than fixing it. Continue reading “Life After Weight Loss: How to Keep the Scale Steady”