Weight Loss Secrets for Success
You may have seen them at the gym or walking down the street: naturally skinny women who seem to shed those stubborn pounds with ease while you’re left swinging back and forth with yo-yo diets and losing money in diet pills that don’t work.
They stand tall and confident and proud of their body’s rather than constantly fussing, and they seem to eat whatever they want without getting fat, and you can’t help but look at them with a little twinge of jealously.
Surely they have some sort of secret to staying skinny and slim – a unique genetic mutation perhaps? Or some miracle-diet pill that no one knows about?
Surprisingly, their weight loss secrets to success are not-so-secret. Experts have observed dieters for years and found a few common factors among individuals who manage to lose weight and keep it off – and now you too can find out how they did it.
They Weigh in Regularly
No, they don’t obsess with the scale and wonder what they did wrong whenever they gain a pound or two, but they do frequently check in to make sure that they’re on track.
Water weight will fluctuate from day to day, so it’s only natural that those numbers on the scale will go up and down depending on the foods you eat, the amount of water you drink, and how much exercise you did the day before.
Meghan Butryn, Ph.D adds “Hopping on the scale consistently provides positive reinforcement for your healthy eating habits. It can also help you catch small gains before they escalate. “
When should you raise the red flag? Butryn recommends that if the scale rises by more than 1 or 2 pounds, then you’ll want to adjust your diet and exercise habits.
Calories In Vs. Calories Out: While you don’t have to nervously keep track of every single bite of food you take in, you’ll definitely want a way to monitor your progress. In addition to weighing regularly, dieters who kept a food and exercise journal consistently are more likely to succeed.
They Eat to Lose Weight
Sounds too good to be true, right? Most dieters focus too much on what foods they can’t have when they’re trying to lose weight rather than the foods they can.
While cutting out sugars and sodas are definitely a great step toward success, you’ll want to keep in mind that you need healthy foods to replace the ones you’re giving up. Don’t cut your calories too low, or you’ll end up hurting your metabolism rather than helping it.
Aim for Five Fruits and Vegetables Each Day: A study conducted by the American centers for Disease Control and Prevention observed that women who consumed the highest number of fruits and vegetables per day were 60% more likely to lose weight and keep it off than those who got fewer servings.
Additionally, certain foods can help you burn more fat naturally! You can read more about these fat-burning foods here.
Don’t Skip Breakfast: Breakfast really is the most important meal of the day, and studies have shown that dieters are more likely to overindulge on calories on their next meal if they skip a previous meal.
Gunnar Peterson, Celebrity trainer for Jennifer Lopez and Penlope Cruz recommends eating food within 30 minutes of waking. “You want to send your body a sign that you’re not starving so it starts burning fat.”
Whether you opt for oatmeal, hardboiled eggs, or simply a slice of fruit with some Greek yogurt, eating breakfast can make sure that your day and your weight loss regimen get off on the right start.
They Move Frequently
Sitting for 8 or more hours at work a day can wreak havoc on your waistline, even if you’re hitting the gym as soon as you clock out of work. Fortunately, there are ways to incorporate more exercise into even the busiest of schedules.
Fidget At Work: Foot tapping, leg wiggling, hair twirling, and any other form of fidgeting you can think of can help you burn more calories even when you’re stuck at a cubicle. Additionally, taking a few minutes to stand up, stretch, or even walk around can help ward off the weight gain.
Disguise Exercise as Play: Regular workout routines are just fine if you can stand the monotony, but for those of you who can’t stand the thought of staying cooped up in a gym all day, then a little extra creativity may be needed.
Learn to love exercise by disguising it as play: grab a hula hoop and have at it. Take up a tennis racket and start swinging away. Spin around in circles until you’re so dizzy you can’t stand. The more you move, the more you’ll lose. For more creative weight loss ideas, you can read this article here.
Now that you know how easy these weight loss secrets for success really are, you can start slimming down for good. You’ll look as great as you feel with these tips and tricks, without the need for taking your dieting and exercise regimen to extremes.
Need additional tips on how to lose those stubborn pounds? This article on raising your metabolism may be able to help.