The weight loss industry brings in $20 billion a year from 100 million dieters. Despite the big numbers the diet industry is failing. Some studies show that 65% of dieters regain weight, and often they regain more than they lost. The bottom line is quick fixes don't work. The journey to health is a marathon, not a sprint and you will never get ahead with quick fix diets. In a culture where it seems everyone is either obese or on a diet it can be confusing to know what to do to reach your weight goals. Here are a few of the tried and true methods that will keep a healthy weight. Let me know of other strategies you have heard of! I would love to know what has worked for you or of new methods you have heard about!
1. Think lifelong, sustainable and enjoyable!
This is not a quick fix, this is a lifestyle shift. Keep making small changes regularly that will get you on the right track for life. Commit to being healthy because you enjoy the way you feel when you eat better and weigh less, not because swimsuit season is coming up. It is a hard shift to master, but is crucial if you want to maintain weight loss.
2. Cut calories, but not too much.
The rule of thumb is 3500 calories equals 1 pound of fat, but what does that really mean for weight loss? Basically you want to burn 500-1000 calories more than you eat in a day. If you are just starting out trying to lose weight cut out 250 calories from your diet and exercise off 250 calories each day. This is as easy as cutting back on sugary treats or second helpings and starting to ride a bike, speed walk, or run for 30 minutes a day. This isn't going to melt off the pounds overnight, but it will help form crucial habits that are key for maintaining weight loss.
3. Eat small frequent meals that are low in calories.
When you get over hungry (often a side effect of crash diets), you will over eat later. In the end you really didn't save your self any calories if you skip breakfast and lunch and then eat a 1500 calorie dinner with dessert...and a bedtime snack...of 3 snickers bars. Getting over hungry will set you up for failure every time. By eating small, frequent meals you'll end up being less hungry, have more energy, and in the end eat less. If you usually have cereal, fruit and toast for breakfast break it up in to 2 morning meals a few hours apart.
4. Increase your exercise.
We all know that we need to burn more calories to weigh less. That means moving more aka exercise. How much you need to exercise depends on what your goals are. The following are good general guides for exercise to meet weight loss goals.
Basically, if you want to lose weight, plan on an hour of moderate exercise most days of the week. But what type of exercise burns the most calories? The one you will actually do!! If you don't like running, don't make it part of your weight loss plan! It won't work, you will fail every time! If you think a stationary bike is the most boring thing in the world, that's okay, try something else! My husband got 100% on all of his physical fitness test before, during, and after basic training for the army. His secret? Country swing dancing 3 nights a week. Really, that is all he did for exercise and he loved every minute. Find something you enjoy and stick with it!
5. Have measurement Mondays.
Because this is a lifestyle change you don't want to drive yourself crazy measuring every portion of food every day and weighing yourself constantly for the rest of you life. It will rob you of your sanity! You do need to measure portions, you do need to weigh yourself, and you do need to keep track of what you eat, but once you've got the basics down switch to doing it once a week. Measure out portion sizes for all of your food once a week so you remember how much you should be eating. Weigh yourself once a week so you see changes. Track what you eat once a week so you are conscious of what you are eating. Once a week will keep you on top of things without letting it take over your life.
6. Don't battle your body type.
Not everyone has the body of a Victoria's Secret model just waiting to be let out. I don't care what your personal trainer told you, he cannot mold your body into any shape and you may never reach your goal weight of 110 pounds. Your body has a weight that you feel and look good at. I can't calculate that out for you, only you can know what it is. I can give you guidelines of where to start, but in the end you need to feel it and more importantly, accept it. I tell you this from personal experience. I have been 160 pounds and I have been 130 pounds. You would think my "ideal" or goal weight that I want to stay at is 130, wouldn't you? Wrong! I felt my best and looked my best at 145 pounds. That is the weight I try to maintain. Don't battle your body and try to make it become something its not, find and embrace what is healthy for you!
I recently heard a story that illustrates how truly messed up the American mindset is when it comes to diet and weight loss. A woman who had struggled with weight all her life decided to see an uncertified nutritionist to help get the pounds off for good. The nutritionist put her on a ridged diet which was deficient in everything but protein and vitamin c. The woman followed the diet fairly well for 2 year and for 6 months never deviated once! She ate the exact same thing at every meal for 6 months! On top of this the woman exercised morning and night in order to burn over 1000 calories each day. The woman would call her nutritionist in tears saying she couldn't do it any more and the nutritionist would give her some fired up speech that got her to keep going. Finally the woman got professional help from a neighbor who is a registered dietitian. However, by this point, she had developed an extreme eating disorder, was literally afraid to eat, and completely unable to make food choices on her own. Food had completely consumed her and taken over her life!
Don't fall into the trap of fad or extreme diets. I promise, none of them work. Not one! They all have the same results of weight loss for 6 months, followed by a plateau, and then gradually regaining weight gain until you gain it all back. If you want to lose weight talk with a professional who can help you make sustainable lifestyle changes that will give you steady results and leave you in better health instead of struggling with an eating disorder or a never ending cycle of weight regain.
If you have questions about your individual situation feel free to contact me and ask. I'd love to help you get started!
1. Think lifelong, sustainable and enjoyable!
This is not a quick fix, this is a lifestyle shift. Keep making small changes regularly that will get you on the right track for life. Commit to being healthy because you enjoy the way you feel when you eat better and weigh less, not because swimsuit season is coming up. It is a hard shift to master, but is crucial if you want to maintain weight loss.
2. Cut calories, but not too much.
The rule of thumb is 3500 calories equals 1 pound of fat, but what does that really mean for weight loss? Basically you want to burn 500-1000 calories more than you eat in a day. If you are just starting out trying to lose weight cut out 250 calories from your diet and exercise off 250 calories each day. This is as easy as cutting back on sugary treats or second helpings and starting to ride a bike, speed walk, or run for 30 minutes a day. This isn't going to melt off the pounds overnight, but it will help form crucial habits that are key for maintaining weight loss.
3. Eat small frequent meals that are low in calories.
When you get over hungry (often a side effect of crash diets), you will over eat later. In the end you really didn't save your self any calories if you skip breakfast and lunch and then eat a 1500 calorie dinner with dessert...and a bedtime snack...of 3 snickers bars. Getting over hungry will set you up for failure every time. By eating small, frequent meals you'll end up being less hungry, have more energy, and in the end eat less. If you usually have cereal, fruit and toast for breakfast break it up in to 2 morning meals a few hours apart.
4. Increase your exercise.
We all know that we need to burn more calories to weigh less. That means moving more aka exercise. How much you need to exercise depends on what your goals are. The following are good general guides for exercise to meet weight loss goals.
- 300 minutes a week to lose weight
- 150 minutes to maintain weight loss
Basically, if you want to lose weight, plan on an hour of moderate exercise most days of the week. But what type of exercise burns the most calories? The one you will actually do!! If you don't like running, don't make it part of your weight loss plan! It won't work, you will fail every time! If you think a stationary bike is the most boring thing in the world, that's okay, try something else! My husband got 100% on all of his physical fitness test before, during, and after basic training for the army. His secret? Country swing dancing 3 nights a week. Really, that is all he did for exercise and he loved every minute. Find something you enjoy and stick with it!
5. Have measurement Mondays.
Because this is a lifestyle change you don't want to drive yourself crazy measuring every portion of food every day and weighing yourself constantly for the rest of you life. It will rob you of your sanity! You do need to measure portions, you do need to weigh yourself, and you do need to keep track of what you eat, but once you've got the basics down switch to doing it once a week. Measure out portion sizes for all of your food once a week so you remember how much you should be eating. Weigh yourself once a week so you see changes. Track what you eat once a week so you are conscious of what you are eating. Once a week will keep you on top of things without letting it take over your life.
6. Don't battle your body type.
Not everyone has the body of a Victoria's Secret model just waiting to be let out. I don't care what your personal trainer told you, he cannot mold your body into any shape and you may never reach your goal weight of 110 pounds. Your body has a weight that you feel and look good at. I can't calculate that out for you, only you can know what it is. I can give you guidelines of where to start, but in the end you need to feel it and more importantly, accept it. I tell you this from personal experience. I have been 160 pounds and I have been 130 pounds. You would think my "ideal" or goal weight that I want to stay at is 130, wouldn't you? Wrong! I felt my best and looked my best at 145 pounds. That is the weight I try to maintain. Don't battle your body and try to make it become something its not, find and embrace what is healthy for you!
I recently heard a story that illustrates how truly messed up the American mindset is when it comes to diet and weight loss. A woman who had struggled with weight all her life decided to see an uncertified nutritionist to help get the pounds off for good. The nutritionist put her on a ridged diet which was deficient in everything but protein and vitamin c. The woman followed the diet fairly well for 2 year and for 6 months never deviated once! She ate the exact same thing at every meal for 6 months! On top of this the woman exercised morning and night in order to burn over 1000 calories each day. The woman would call her nutritionist in tears saying she couldn't do it any more and the nutritionist would give her some fired up speech that got her to keep going. Finally the woman got professional help from a neighbor who is a registered dietitian. However, by this point, she had developed an extreme eating disorder, was literally afraid to eat, and completely unable to make food choices on her own. Food had completely consumed her and taken over her life!
Don't fall into the trap of fad or extreme diets. I promise, none of them work. Not one! They all have the same results of weight loss for 6 months, followed by a plateau, and then gradually regaining weight gain until you gain it all back. If you want to lose weight talk with a professional who can help you make sustainable lifestyle changes that will give you steady results and leave you in better health instead of struggling with an eating disorder or a never ending cycle of weight regain.
If you have questions about your individual situation feel free to contact me and ask. I'd love to help you get started!
