6 Simple Weight Loss Tips

There is no overnight weight loss pill (unfortunately!), and if you want or need to drop pounds, it does take a little effort and consistency. For some people, weight loss is really hard and for others it can be fairly easy. Each person is different and each person’s body reacts differently to the process of losing weight. Weight loss strategies vary vastly based on the diet or health professional you are consulting with. It’s important to focus on a healthy lifestyle, not just weight loss. If you have a family or live a busy life, losing weight can present a challenge as not having a lot of time can hinder the process. Never fear! Your goals can be achieved at any fitness level, any lifestyle and for any person whether very active or lightly active. It’s a matter of determining your lifestyle and approaching weight loss realistically. While there is no easy way to lose weight, these simple weight loss tips can help you achieve your goal.
1. Eat 250 – 500 fewer calories per day. Develop a habit of counting, or at least keeping track of, calories to help your weight loss efforts. If you eat 250 – 500 fewer calories each day, you will take in up to 3500 fewer calories each week. Since one pound is equivalent to 3500 calories, you can easily lose one pound a week. If you normally consume 2500 calories a day, drop your consumption to 2000 calories. It’s important to decrease your calorie deficit by a reasonable amount – don’t try starving yourself as this can backfire BIG TIME! Try calculating your basal metabolic rate by going to http://www.bmi-calculator.net/bmr-calculator/.
2. Schedule exercise. You don’t have to hit the gym for two and three hours each day to lose weight, but it does help to squeeze in 30 minutes of physical activity each day. If you are someone who is “time starved”, start scheduling fitness in just as you would a meeting or activity that you regularly participate in.
3. Watch your food intake. Rather than adopt a fad diet, simply change the way you eat. Eat four to six small meals throughout the day to keep your metabolism active. Avoid fatty foods, eat carbs in moderation, and eat plenty of fresh fruits and vegetables. Avoid processed foods to lower your sodium intake. Too much sodium can trigger water weight and slow your weight loss efforts.
4. Hydrate. Make sure you’re getting enough water on a daily basis. Water can help your metabolism run efficiently as well as allow your body to dispose of unwanted water weight. Try drinking 8 – 10 glasses of water daily. A good indicator that you are fully hydrated is your urine. Urine should be clear to lightly colored but never a concentrated color. CAUTION: Make sure you drink water consistently throughout the day. Do not drink all of your water at once!
5. Journal Your Way to Your Goal. Yes, you need to write it down! Journaling can really help you through the process of losing weight. Tracking what you eat, how much you exercise, how much water you are drinking and how you feel each day can provide a lot of information as to why your progress is going great or not quite as you thought it would. Journaling provides you with a way to be truly honest with yourself on a day to day basis.
6. De-Stress. Adopt some type of de-stress regimen. Stress not only can inhibit your weight loss but it can make you gain weight! Try a yoga class a few times a week, simple daily meditations, massage or any type of mind/body class to help your body let go of physical and mental stress.

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Exercise: It's Not JUST for Weight Loss

Fitness, exercise and health are really coming to the forefront of news these days and understandably so. It’s important to realize that weight loss or getting “skinny” shouldn’t be the only goal. A healthy lifestyle is and a lifestyle that you can maintain is really important. Anyone who wants to drop a few extra pounds understands the importance of regular exercise, but this isn’t the only reason to get active. A healthy lifestyle transformation can improve your outlook on life. Maybe you’re someone who deals with depression, fatigue or other conditions. You can always talk to your doctor about medications to help you feel better. But depending on the problem, feeling better can be as simple as upping your level of activity and changing your lifestyle habits.
A healthy lifestyle transformation starts with regular exercise. Many people complain that they don’t have time to work out. This is a valid complaint. Most people juggle family, work, school, household chores and other personal issues. However, it doesn’t take much activity to improve your life. In fact, you only need about 20 to 30 minutes of activity three to five times a week to start making a difference. You can schedule time before work, after work or dedicate your lunch break to exercise. Exercise can also be a time to spend with yoru spouse, friends or family. Walking together and chatting about your day is a great way to be active while spending quality time with the people you love at the same time.
The benefits far outweigh the inconvenience. Exercise increases your production of endorphins — a feel good hormone — and helps improve anxiety and depression. Regular activity can help you overcome fatigue, as well as improve your quality of sleep. Exercise may also improve joint stiffness and constipation.
Ready to make a healthy lifestyle transformation? Establish a workout routine that you like and one that fits your schedule and you’re on your way toward better health and a happier outlook. Try not to make exercise a chore! Engage yourself in a class or type of exercise that you don’t dread. Liking what you’re doing is half the battle.