TOP 10 TIPS FOR WEIGHT LOSS

You don’t have to lose hundreds of pounds to enjoy the medical benefits of weight loss. If you are currently overweight or obese, you may be able to lose just a small amount of weight to improve your overall health. In fact, some studies show that just a 5 to 10 percent decrease in your weight can change your health. These are 10 tips for weight loss you may want to know:

  1. Eat 5 different colored plant foods every day.
  2. Ensure you eat enough fiber every day. One of the biggest advantages of a diet high in fiber is its positive effect on hunger. Women should consume at least 20 grams of fiber per day, while men should consume over 30 grams per day
  3. Limit calorie-containing beverages. When drinking tea and coffee, black is best.
  4. Exercise most days of the week. Some kind of muscle contraction daily has a huge amount of metabolic benefits. Exercise doesn’t always have to be gym-based, so ensure you include things that you enjoy.
  5. Make a record of what you eat. Include everything; the good, the bad and the ugly. It helps keep you accountable and it makes it easier for your coach to identify problem areas. You can download an app Fitness Pal.
  6. Combine strength training, cardiovascular training, hiit training and stretching and mobility work for the best result.
  7. Regularly monitor your progress and set weekly goals. You can monitor your progress by how your clothes fit, how you look in the mirror, by the scales, or by measurements. Again, you can download our food journal and use it to set your weekly goals.
  8. Learn to cook. Trying different cuisines with different flavors keeps sticking to the plan more achievable and exciting.
  9. Write your goals down on paper. Put them in at least 2 different locations that you frequent everyday. The bathroom, in the car, at the desk or at work are common.
  10. Enjoy the journey. Enjoy the learning process, enjoy different foods, enjoy getting outdoors to exercise, and enjoy the results at the end of it.
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