Think you need to lose some weight? Make sure to keep it safe and work
with your body rather than against it for better results. Here are seven
scientifically proven weight loss strategies that are both safe and
effective. #7 is probably the most important of the group. Eliminate the
root cause of weight gain this time around and you will keep from repeating
the process next year.
Clinically Proven Successful Weight Loss Strategies
1. Drink Lots of Water
Adequate water intake is vital to healthy weight loss. Drink enough water
to equal half your body weight in ounces per day. You may need to work up
to that amount if necessary. Pure water, not juice, soda, tea, milk,
coffee or sports drinks is important for losing weight. A lack of water
strains your kidneys and allows toxins to build-up in your body. The best
strategy is to place all the water you need to drink each day in clear
sight. Drink the water over the entire day until it's all gone.
2. Keep a Food Diary
Having to write down food choices makes you more aware of what is about to
go into your mouth. Food diaries create accountability and enable you to
track food choices while helping with portion control and meal planning.
Have someone review your food diary once a week to see how you are doing.
Keep using your food diary for up to three months or longer if needed.
3. Make Your Fitness Fun
Make all your fitness activities social. Find friends who will walk, lift
weights, go bowling, play tennis or toss a Frisbee. Keeping it fun helps
sustain long term activity habits. Try eliminating the self consciousness
about your weight and learn to be with people and love your body again.
When at the gym, effective weight loss comes from spending more time weight
lifting rather than cardio training to preserve muscle, increase bone
strength and speed metabolism.
4. Step on the Scale Once a Week
Step on the scale once a week and log it into your diary. Each time, use
the same scale and pick the same day and time to weigh yourself. Water,
muscle and fat make up the total weight loss you see on the scale. This
number is only a relative gauge and is not an accurate indicator of how
much fat you have actually lost. Your weight can also be significantly
affected by water intake, activity levels and time of the month and year.
5. Eat Regularly Every Four Hours
Effective weight loss comes from maintaining a stable blood sugar. Do not
skip meals or alter eating times unless absolutely necessary. Eating on a
regular schedule keeps blood sugar stable, hunger under control and
prevents overeating. It's good to have a meal or a small snack every four
hours. This keeps blood sugar levels balanced and hunger at bay.
6. Only Practice Focused Eating
Only eat when you can pay full attention to your food. Eliminate eating in
the car, at your desk, during meetings, at parties, watching TV or reading
a book or newspaper. All of these activities distract your attention making
it very difficult to get full food enjoyment. Instead, find a quiet spot,
put on some soft music and really enjoy your food.
7. Understand Your Need to Overeat
Most overeating is connected to stress and using food as more than just
nourishment for your body. Overeating can also be linked to depression,
food addiction, stress, anger, boredom and loneliness to name a few. Once
you understand how to stop using food in an unhealthy manner, your weight
will stabilize making weight loss and dieting a thing of the past.
