How Can I Make my Weight Loss a Success?

By Ryan Hite, Fitness Services Coordinator
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Many reasons exist for why individuals choose to partake in weight loss programs. Some people are trying to improve appearance, others seek health benefits, and somes are trying to improve athletic performance. Whatever the reason for losing body fat, the same principles hold true. The following article is meant to address healthy weight loss considerations and provide some helpful tips to make your weight loss plan a success!

Healthy Weight Loss Facts

1. Ideal body weight.
   Achieving an ideal body weight can increase fitness levels, enhance appearance, improve athletic performance, and decrease risks of cardiovascular and metabolic diseases.

2. Monitor weekly weight loss.
   Healthy weight loss is achieved by losing 1-2 lbs a week. Individuals losing more body fat than this per week place their body at risk for various health problems. It is important to seek long term weight loss rather than a quick fix to promote positive lifestyle changes.

3. Calories count.
   One pound of body fat is equivalent to 3500 Calories. This means that to lose weight healthily individuals should strive for a 3500-7000 Calorie deficit over the course of a week. This can be done by maintaining a 500-1000 Calorie deficit per day.

4. Incorporate physical activity.
   It is important to include 30-90 minutes of moderately intense physical activity per day into a weight loss program rather than using dietary means alone. Exercise can increase the number of Calories burned throughout the day by raising an individual's activity level and/or increasing muscle mass.

5. Change behavior patterns.
   When trying to lose weight, examine your lifestyle. If it is sedentary try to find ways to modify behaviors. Take the stairs rather than the elevator. Choose to walk rather than drive. Park at the end of the parking lot rather than close to the entrance. If losing weight is truly important to you then make it a priority and let your behaviors be in line with your objectives!

Weight Loss Tips

1. Perform the pantry shuffle!
   Get rid of all the junk food that may be hanging around the house. Select whole foods that are nutrient dense. These foods not only provide lots of nutrients and energy for your workouts, but they tend to fill you up quicker than their sugary counterparts.

2. Consume smaller portions.
   Eat until you are satisfied, not until you are full. One of the easiest ways to do this is to use a smaller plate. Most Americans tend to eat off of a larger plate the size which usually leads to overeating and weight gain. Also, before sitting down to eat put away all the leftovers. This will reduce your likelihood of continually going back for a second and third serving.

3. Eat more often.
   Do not let yourself go long periods of time without eating. This means eating every 2.5-4 hours starting from the time you wake-up. Remember that these are smaller quantities of food every 2.5-4 hours, not a five course meal at each sitting. Eating whole foods more often will help to regulate your blood sugar and keep you from riding an energy rollercoaster throughout the day. This will also minimize your cravings later in the day. Individuals that skip breakfast or lunch are more likely to go home after school or work and grab whatever they can find rather than taking the time to prepare a nutrient rich meal.

4. Include Resistance training.
   Most people tackle their weight loss program with cardiovascular training alone. While cardiovascular training allows an individual to burn a large amount of calories during a workout, resistance training can greatly increase one's calorie burning potential throughout the entire day. Try 2-3 days of resistance training and 3-5 days of cardiovascular training per week. See a UREC personal trainer to get started on an individualized resistance training program for you or sign up for Women on Weights or Circuit Training Express if you prefer a group atmosphere!

5. Select both short term and long term goals.
   Most people are really good at selecting how much weight they want to lose. The part they forget about is what they are going to do once they achieve their desired weight loss. Without a long range goal after weight loss, individuals end up putting the weight they lost back on.

Now that you know these five facts and five tips for weight loss it is time for you to reap the benefits! You have the tools for weight loss success-hold nothing back, train hard, and let work ethic reign supreme.