SECRETS OF THE WEIGHT LOSS WINNERS
A SURVEY OF MY CLIENTS REVEALS SOME GREAT INSIGHT ON WHAT REALLY WORKS TO GET THE WEIGHT OFF AND KEEP IT OFF PERMANANTLY
Over the past few months I have been talking to my one on one training clients to see what their best strategies were for winning the weight loss game. Of the hundreds of responses I received, there were a few that had a common and universal theme among successful”losers”. I have norrowed down the list to the very best behaviors, tools, mindset and activities that can help you too in your quest for an ideal body.
MIX IT UP
Exercise at home, outdoors, in the gym with a group or with a partner. Vary your routines, keep them fun and interesting and you are more likely to persevere.
DON’T LOOK BACK
If you hit a setback in the pursuit of your goals, adknowledge the mistake and get right back on track. Mostly everyone said it was important to recover quickly from a set back. Keep the mindset “NO MATTER WHAT HAPPENS IN MY LIFE I MAINTAIN MY HEALTHY HABITS AROUND EATING.”
SURROUND YOURSELF WITH LIKE MINDED SUCCESS ORIENTED PEOPLE
Your friends, family and people at work are the biggest influences on your eating habits. Be aware of the power that dining mates have on your choices. Stand your ground and find health focued friends who will support and surround you with positive energy about your goals. Begin to associate with like minded people and your eating habits become easier to maintain.
STOP DIETING
Think of your eating plan as a strategy and a “LIFESTYLE”, not dieting. It has been shown that people who go on restrictive diets lose less weight and gain back substantially more because of the high failure rate. Also the dieters are more likely to deprive themselves ( and then have a binge down the road) and they generally didn’t feel good about themselves especially on the downside of the dieting cycle when their will power and resolve wore thin.
HAVE BREAKFAST
Research and dozens of studies show that eating breakfast – especially one that is high in protein, helps to lessen hunger later in the day, prevent binging at night and maintain a steady level of energy in the afternoon.
EAT MORE FRUITS AND VEGGIES
Several of my 100 pound+ weight loss guys said this was their number one nutritional strategy. They added an abundant amount of fresh fruit and frozen veggies to their meals throughout the day. Produce fills you up on less calories, provides fiber and a multitude of nutrients that boost health, energy and immunity.
COOK AT HOME – EAT OUT LESS
This was the second most common response to the survey. Preparing your food at home assures that you know how many calories and nutrients are in your meals. Restaurant and fast food is a land mine of hidden fats, carbs and processed unhealthy ingredients that need to be avoided at all cost. Most saved the restaurant meals for a splurge day treat.
JOURNAL YOUR DAILY INTAKE OF FOOD
This is the number one tool for successful long term fat loss. It creates awareness around your choices and accountibility to sticking with your goals. It can also help when you hit a plateau and remind you to stay on track.
FOLLOW THE 80/20 RULE
Having good days and bad days is a normal part of the lifestyle. Progress not perfection is the mantra. This means that 80% of the time you are following the rules and eating clean, 10% of the time is for planned splurges, and the other 10% is for the places, people and cicumstances you just can’t control. In real life you do your best in the situation you find yourself in and get back to your ideal when you can.
EXERCISE
Okay this is a no-brainer. Everyone know this one inside and out , but truly doing it on a regular basis is the key to keeping the weight off. The studies all point to one conclusion- Those who exercise when they first start the diet and maintain it will keep the weight off for the rest of their lives. 90% of my successful clients exercise or are active four to six days a week.
LIFT WEIGHTS
Strength training is the key to raising your metabolism and helping your body to automatically burn more fat all day long. Also having more strength increases your enjoyment of everyday activities and keeps your feeling energized and confident
For more info on long term strategies for success, go to the national weight loss registry and see what their members have done to keep the healthy lifestyle going. There are so many ways to realize this in your life. Incorporate at least one of these ideas into your life this week. Practice it and repeat it over the next two weeks and your improvements will dramatically increase.
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