In addition to the reliable strategies of reducing calories and exercising, there are specific techniques that can help coax those pounds off more quickly. Keep your expectations reasonable, however–trying to lose weight at a rate faster than about 2 lbs. per week sets you up for failure, according to the Centers for Disease Control. You are likely to suffer from feelings of deprivation, nutritional deficiencies and, when you succumb to your original habits, weight regain. Stick to healthy, proven techniques to lose weight for good.
Food Diary
Writing down your meals, including every snack, drink and bite, increases your rate of weight loss. Researchers from the Kaiser Permanente Northwest Center for Health Research report in the “American Journal of Preventive Medicine” in August 2008 that participants who applied dietary behaviors such as food logging lost twice as much weight as people who did not keep diaries.
Greater Intensity Exercise
Exercise is intrinsic to successful weight loss, and it promotes health. If you are seeking to lose weight and do not exercise, it is time to start. If you already exercise, you need to increase the intensity to make those pounds budge. Instead of working out for longer time periods, consider adding in bouts of high intensity segments to your existing session to increase calorie burn and shock your body. You may also add in smaller, additional segments of exercise during the day which count toward your overall health and calorie burn goals according to the American College of Sports Medicine. Go for an extra 10-minute walk in the morning, on your lunch break and after dinner to burn off an average of 200 to 300 more calories daily—the equivalent of as much as a half pound of weight a week.
Drink Water
Adequate water intake discourages bloating and constipation, which give the illusion of a higher weight. Choose water in lieu of higher calorie drinks as well. Soda, juices and energy drinks do not provide you with feelings of satiation, but contribute significant calories to your day. Drink water instead of alcohol–a mixed drink like a margarita can contain upwards of 400 calories and then reduce your inhibitions, making you eat more or eat poorly.
Start Your Day Right
Instead of running out the door without breakfast thinking you are saving calories, take the time to eat something. Researchers at the University of Colorado Health Science Center confirmed that breakfast consumption helps with weight loss. They observed the habits of over 5,000 successful “losers” from the National Weight Control Registry—78 of whom report eating a balanced breakfast everyday. If you do not have time to sit down to a couple of scrambled eggs with whole grain toast or a bowl of whole grain cereal with skim milk, at least grab a yogurt and whole grain crackers or a banana with a handful of walnuts.
About this Author
With degrees from Princeton and Columbia University, Andrea Cespedes is also a professionally trained chef and has focused studies in nutrition. With over 20 years of experience in the fitness industry, she coaches cycling and running and teaches pilates and yoga. She is an American Council on Exercise certified personal trainer.
