02 Jan New year, new you: 7 worthwhile tips to lose weight
Editor’s note: This is the first in a five-part series on tips to get more fit in 2013. Today, here are seven tips to lose weight that will really work.
When it comes to weight loss, if it sounds too good to be true it probably is. Fad diets may get quick results, but I’ve never met a person who kept weight off permanently after doing a gimmick diet.
In order to lose weight and keep it off for the long run, people have to make sensible lifestyle changes.
1. Reduce your portions – At the simplest level, reducing calories is the key to weight loss. If you burn more calories than you consume, you’ll lose weight.
2. Start with simple diet changes – It’s amazing how much weight people I know have lost after making simple diet changes like the following: Eat whole grain foods whenever possible; avoid white bread and white rice; Eat lots of fruit and vegetables; Eat lean proteins such as chicken, certain types of fish and pork.
3. Cut out soda – Here’s one more simple, but big diet change: Don’t drink beverages like soda. Lots of people lose about 5 pounds right off the bat by not drinking soda.
(Note: If you’re really serious about losing weight, cut out or reduce significantly reduce the amount of alcoholic beverages such as beer that you drink.)
4. Spread out meals – Eat every 2-3 hours instead of just eating one or two big meals during the day. This will help you burn off calories easier.
5. Drink lots of water each day – It’s good for you and will help you feel fuller. Eight glasses is a ballpark estimate, but it can vary per person.
6. Exercise regularly – Get on a workout program where you mix in cardio through exercises like walking outdoors, inside on a treadmill, or riding an exercise bike. Also do strength training workouts at least twice a week.
7. Get outside support – Losing weight takes hard work, I’m not going to sugarcoat it. Getting help from other is a great way to help reach your goals, especially if you‘ve failed in the past. Ideas of ways to get support are to get a workout partner (can help motivate both of you); join a support group such as weight watchers and make your goal public (telling family and co-workers can help motivate you more and let them support you).
At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. Consult a doctor before making any significant changes in your exercise routine or diet. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.com