Well, it’s that time of year when thoughts of bathing suits, suntan lotion, and beach balls begin to strike fear into the 63% of Americans who are overweight. With that in mind, I assembled a group of my colleagues… a virtual think tank of fitness professionals… with over 50 years of experience helping even the self-proclaimed hopeless lose weight and keep it off.
We have compiled a list of ten things you can change starting today to start your weight loss journey and keep those pounds off permanently. So grab a bowl of cottage cheese, sit down, and take a few minutes to read through this list of simple weight loss tactics; But remember that real weight loss doesn’t happen overnight, so start working on your summer body early and prepare to hold out for at least 8-12 weeks.
1.Drink water
Universal agreement among dietitians, nutritional consultants, trainers, life coaches, personal trainers, and mystical gurus puts this simple recommendation at the top of our list. Close your eyes and print these two words in your mind. Put down that fourth cup of coffee and have a glass of water (don’t worry, we’ll be here when you get back). Studies support 8 glasses of water per day to promote weight loss.
2. Charge your body
Cardio is great, but remember that it’s only one part of your fitness program. A complete weight loss program will incorporate strength and core training on a weekly basis. Be sure to load your body with dumbbells, medicine balls, resistance bands, bars, or your own body weight.
3. Eat frequently
It is a fact. You can eat thin. Yet many health and fitness professionals feel like a broken record saying this over and over again to skeptical clients who can’t figure out how eating more often will help them lose weight. Breakfast is essential for weight loss, but it’s just the beginning. Eating smaller meals more frequently will keep your metabolism revved up throughout the day.
4. Vary your cardio program
To keep your cardio interesting, try to mix it up. Jog, bike, hike hills, swim, play tennis, do team sports…anything to keep your heart rate up for 45 to 60 minutes three times a week.
5. Do not drink sugar
I’m not going to make this an endorsement of Diet Coke or Pepsi. The jury is still out on whether these can be considered weight loss drinks, but one thing is certain; Sugar is your enemy. He must be beaten on all fronts, including his daily mocha latte and his nightly red bull pick me up. You don’t need the calories. Look for sugar-free versions of the things you drink daily and watch the calories you save add up.
6. Bake, don’t fry
Baking is a great alternative to frying food. It keeps the fat content low and your arteries will thank you later in life.
7. Lean protein (not just any protein)
Bacon is not a healthy food. Okay, I’ll admit, things taste better with bacon… but we’re talking about weight loss here, and like me, you should substitute lean meats for fatty meats. Skin your chicken, trim excess fat from all meat, and increase your consumption of turkey, chicken, and fish. Your body will thank you.
8. Join a gym
If you have a hard time scheduling time to run alone or workout at home, try joining a gym. Fitness classes are a great way to get in shape while having fun, and if you have a budget to back it up, hiring a personal trainer is a great way to guide you through this endeavor.
Above all, remember that these are life-changing tips, not endorsements of a fad diet. Don’t expect to lose 10 pounds in a week. One to three pounds per week is an excellent rate for permanent weight loss. So say goodbye to those beach fears, put on your new two-piece bikini and get ready for a great summer season at the beach.
(Overweight = Body Mass Index (BMI) greater than 25.0 – Statistics from the National Health Center)
