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8 Key Weight Loss Tips

Yes, it’s that time of year when thoughts of bathing suits, sunscreen, and beach balls start to strike fear in 63% of Americans who are overweight. With that in mind I assembled a group of my colleagues… a virtual think tank of fitness experts… with over 50 years of experience helping those who want to themselves to lose weight and keep it off.

We compiled a list of ten things you can change starting today to start your weight loss process and keep those pounds off forever. So grab a bowl of cottage cheese, sit back, and take a few minutes to read this list of easy weight loss techniques; but remember weight loss doesn’t happen overnight so get your summer body started early and be prepared to maintain it for 8 – 12 weeks.

1. Drink Water

Universal agreement among nutritionists, nutritionists, educators, life coaches, personal trainers, and magicians is at the top of our list. Close your eyes and draw these two words into your mind. Put down the fourth cup of coffee and go pour yourself a glass of water (don’t worry we’ll be there when you get back). Research supports 8 glasses of water per day to promote weight loss.

2. Load your body

Cardio is great, but remember it’s only part of your fitness program. The weight loss program incorporates strength and core training each week. Be sure to load your body using dumbbells, medicine balls, resistance bands, barbells, or your own body weight.

3. Eat regularly

It’s true. You can eat thin. Yet many health and fitness professionals seem like a broken record touting this information to unsuspecting consumers who don’t know how eating regularly can help them lose weight. Breakfast is important to weight loss, but it’s only the beginning. Eating smaller meals will give your metabolism more time to pump throughout the day.

4. Vary your cardio program

To get the most out of your cardio try to mix it up. Joke, bike, hill walk, swim, play tennis, team sports… anything to keep your heart rate up for 45 to 60 minutes three times a week.

5. Don’t Drink Sugar

I don’t mean this as an endorsement of Diet Coke or Pepsi. The jury is still out on whether it qualifies as a weight loss drink but one thing is for sure; sugar is your enemy. Hit all sides including your daily mocha latte and your late night blueberry pick me up. You don’t need calories. Find a sugar free version of what you drink every day and watch the calories you save.

6. Bake Don’t Fry

A toaster oven is great for frying your food. The fat will stay down and thank you later in life.

7. Lean Protein (No Protein)

Bacon is not a health food. Yes, I agree, things taste better with bacon in them… but we’re talking about weight loss here, and like me, you need to replace lean foods with healthy ones. fat Skin your chicken, cut fat from all meals and increase your turkey, chicken and fish intake. Your body will thank you.

8. Join the gym

If you find it difficult to make time to run alone or train at home you should join a gym. Fitness classes are a great way to get in shape while having fun, and if you have the budget to support it, hiring a personal trainer is a great way to guide you through this process.

Above all, remember that these are life changing tips and not nutritional support. Don’t expect to lose 10 pounds in one week. One to three pounds per week is a good pace for real weight loss. So kiss those beach fears goodbye, slip into your new two-piece bikini, and get ready for summer beach season.

(Overweight = A Body Mass Index (BMI) above 25.0 -National Center for Health statistics)

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