More Weight Loss Tips - 10 of them!

For many people weight loss is a chronic endeavor. All too often the shedding of pounds is a temporary event followed by a steady regain of lost weight. Most ‘popular’ (fad) diets are unsuccessful in the long run because they fail to address the multi-faceted nature of what successful, permanent weight loss entails. Luckily, research has revealed many invaluable strategies which can help increase your odds of permanent weight loss:

1. Exercise is essential for weight loss

It's nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. In order for exercise to be helpful in weight loss, you should strive for a minimum of 30 minutes medium intensity exercise per day. The good news is that recent research has shown that three 10 minute sessions in a day are as good as one 30 minute session. This helps many in combating the old "no time for exercise" excuse. Be certain to find something you enjoy. You'll be more apt to stick with it. Try walking with a friend, joining a casual sports team, participating in outings with a group like ‘bush walking’, or trying some classes at your local gym. Once you give exercise a chance, you will begin to enjoy its positive benefits.

2. Cardio and Strength Training

We chose to list this separately from the "exercise" category because of the significant weight loss benefits attached to weight training in and of itself. The basic equation is this: the more muscle tissue you have, the more calories you will burn (naturally). This is why world class weight lifters must eat thousands of calories a day to maintain their weight. Muscle is active tissue - fat is not. Thus, muscle "burns" a significant number of calories each day for its own maintenance. While aerobic (running) activity can help burn calories, muscle's (anaerobic) where it's at when it comes to giving your metabolism a significant daily boost -even at rest.

3. Keep a diary

Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating and any feelings/emotions present at the time. A food diary can provide a large amount of self-awareness. It can identify emotions and behaviors that trigger overeating, foster greater awareness of portion sizes, and help you discover your personal food triggers. Study any patterns that emerge from your food diary and identify where you may be able to make more healthful changes. A food diary provides an added benefit of keeping you focused on and committed to your goals - start keeping a food diary today.

4. Stay focused on being fit & healthy

Many people achieve long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier (one begets the other). Change your mindset to think about selecting foods that will help your body's health rather than worrying about foods that will reduce your body's weight. The Food Pyramid offers a basic outline of the types and amounts of food you should eat each day to give your body the nutrients it needs for optimal health.

5. Find out why you overeat

All too often overeating is triggered by stress, boredom, loneliness, anger, depression and other emotions. Learning to deal with emotions without food is a significant skill that will greatly serve long term weight control. Chronic over-eaters and "emotional eaters" can be significantly helped by learning new behavioral skills. You can also seek help with behavioral and emotional eating issues from a licensed counselor or psychologist in your area (see my ‘binge eating’ post below).

6. Weight loss support: join a group of like minded people

A big key in long term weight control comes from receiving encouragement and support from others. You can check to see if groups such as Jenny Craig offer programs and resources in your areas. You may also wish to check with your local hospital to see if their registered dietitian conducts group weight loss programs.

7. Weight loss and portion control

With the advent of "super-size" meals and increasingly huge portions at restaurants, our concept of normal serving sizes is a distant memory. Be mindful of the amounts of food you consume at a sitting. When necessary, divide your food in half and ask for a take home bag. It is all too easy to be a "plate cleaner" even when served enormous portions. Learn to pay attention to your hunger level and stop eating 10 minutes before you feel comfortably full - not stuffed or bursting at the seems!

8. Lose weight overtime not overnight

Try to remember that "losing 10 kilos in two weeks" is nothing to celebrate. It is important to realize that the more quickly weight is lost, the more likely the loss is coming from water and muscle, not fat. Since muscle tissue is critical in keeping our metabolism elevated, losing it actually leads to a decrease in the amount of calories we can eat each day without gaining weight. Fat loss is best achieved when weight is lost slowly. Strive for a weight loss of no more than 1-2 kilos per week.

9. Eating slowly improves weight loss

Did you ever notice that thin people take an awfully long time to eat their food? Eating slowly is one method that can help take off kilos. That's because from the time you begin eating it takes the brain 10-20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20 minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy and savor every tasty morsel.

10. Weight loss through eating less fat.

We've known for some time that limiting high fat foods in the diet can be helpful with weight loss. That's because fats pack in 9 calories per gram compared to only 4 calories per gram from proteins or carbohydrates. To many, the message to limit fats implied an endorsement to eat unlimited amounts of fat-free products. Just to clarify, fat-free foods have calories too. In some cases fat-free foods have as many calories as their fat laden counterparts. If you eat more calories than your body uses, you will gain weight. Eating less fat will help you to lose weight. Eating less fat and replacing it with excessive amounts of fat-free products will not.

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