I've maintained a 75 lb. weight loss for nearly four years. These are my top 7 tips for weight loss.
1. Eat every 3-4 hours
While the science isn't exact, this works because it keeps blood sugar stable. Not only does it keep the body fueled for activity, it also prevents simple carbohydrate binges, which happen when you go too long without eating and your body craves the simplest form of sugar it can get.
2. Eat food in its whole form.
You've probably heard about shopping the perimeter of the grocery store. In addition to that, beans, nuts, whole grains and essential oils (olive and coconut) are key components of a balanced nutrition plan. Fruit, vegetables and lean protein are the basis of any healthy diet.
3. Do exercise you enjoy.
Forget the latest exercise craze. Do what you love! As you start to do physical activity on a regular basis, you can explore a more well-rounded exercise plan. So, if you love to walk, get moving!
4. Drink water.
Simple enough, right? Did you know that most people need half of their entire body weight in ounces of water per day? Depending on your activity level and how much you sweat, a good place to start is to take your body weight and divide it in half. That's how many ounces of water you should drink a day.
5. Find what works for you.
There are a lot of great nutrition programs out there. Find one that speaks to you, that supports your goals and lifestyle, and start there. A little bit of structure goes a long way. Educating yourself about nutrition is the best way to ensure success in the long run.
6. When in doubt, hire a pro.
Don't wait until you've tried everything. If you're serious about weight loss and improving your health, seek the services of a certified nutritionist and certified personal trainer. Your physician is a great place to start for help with a nutritionist. Look for a CPT with a national certification: NASM, ACE, ACSM or NSCA. Ask questions before you hire and make a financial commitment. A professional should have no problem answering questions about their qualifications or experience.
7. Take the focus off of weight loss.
Wait, did she just say that? Yes. Focus on healthy habit changes. Weight loss is a byproduct of healthy and balanced living. Fix your habits. The weight loss will follow.