10 Easy-to-Remember Tips for Successful Weight Loss from 10 Easy-to-Remember Tips for Successful Weight Loss
10 Easy-to-Remember Tips for Successful Weight Loss
In their new book, “The Biggest Loser Bootcamp: The 8-Week Get-Real, Get-Results Weight Loss Program” trainers and experts from NBC’s The Biggest Loser lay out a no-nonsense plan that explains what really works and how to incorporate these healthy habits in your life so you can lose weight and maintain a healthy lifestyle for good. Losing weight isn’t easy—it takes dedication and hard work, but these tips from “The Biggest Loser Bootcamp” break down everything you need to know in simple, easy-to-remember tips for true weight loss success.
Drink More Water
According to The Biggest Loser experts, you should aim for at least eight glasses of water a day—and don’t wait until you’re thirsty to drink. Sip steadily throughout the day to keep your energy levels high, fight fatigue, reduce bloating, and keep your body healthy. Water is an important part of weight loss and it can even help you diagnose true hunger: when you're feeling the urge to snack, first drink a glass of water to determine whether or not you're truly hungry.
Weigh Your Food
Investing in a food scale is a great way to make sure you're eating accurate portion sizes. Follow these steps when using your scale: place a plate, bowl, or piece of parchment paper on your electronic kitchen scale. Follow the manufacturer’s directions to clear the weight of the plate or bowl. (This usually means simply pressing the Reset or On button.) Add the food you want to weigh – it may take a couple of seconds for the scale to settle and display the final reading. Add or remove food to achieve a serving. The Biggest Loser experts especially recommend weighing meat, fish, and cheese.
Opt for Enjoyable Exercise
The Biggest Loser experts explain that if you’re new to exercise or still haven’t learned to like it, it might be challenging to figure out what to do on those DYOW (Do Your Own Workout) days. They recommend that you opt for cardio workouts you'll especially enjoy. Cardio exercise is any activity that helps your cardiovascular system function and strengthens your heart. It doesn’t need to involve running, jumping, or even walking. Fun examples you can try include biking, swimming, and sports like volleyball or tennis.
There's a reason breakfast has earned a rep as the most important meal of the day. Eating a healthy breakfast not only fuels your body and mind to prepare you for your day ahead, but eating breakfast is also linked to weight loss. In some studies, people who are dieting and skip breakfast actually end up eating more calories by the end of the day than people who eat a healthy breakfast. So if you want to slim down, it's a good idea to fuel up in the morning.
Don't Stress Over Splurges
Even the tough trainers of The Biggest Loser admit that splurges and cravings happen. Oftentimes, such as with a holiday or special event, you know it’s coming. Other times they come out of nowhere, but you can’t think about anything else. They say, a key to weight loss success is to keep your indulgence to just one meal or one day instead of, for example, the span of an entire weekend. Try “bookending” your splurge by working out hard and eating extra healthy the day before and the day after and sticking to the principles of healthy eating: portion control and stopping when you’re nearing fullness. What matters most after an indulgence is letting it go and getting back on track quickly. Have that cupcake, and get on with the rest of your life.
Think of Food as Fuel
The Biggest Loser experts explain that every pound of body fat represents about 3,500 calories that your body has stored because it wasn’t burned through your natural metabolism or exercise. They recommend that you keep this in mind as you make your food choices on a daily basis. Remember that the food you eat turns into energy your body can use; nutritious whole foods serve as the best type of "fuel." Work to “balance” your calorie target each day, consider that your body has a choice: burn calories or store them. Staying on track with your eating and exercise will help you burn calories, shed body fat, and still have energy for whatever life throws your way.
Be Smart at the Buffet
It's inevitable: every now and then we encounter social functions where the amount of food available is nearly unlimited. In these types of situations keeping in control isn't easy, but The Biggest Loser experts recommend filling your plate mostly with salad and veggies, and sampling only small portion of the higher-calorie dishes. You’ll control your calories better, without calling attention to your weight-control plans. Instead of standing at the buffet table nibbling nonstop, fill your plate and then go sit down somewhere to eat. Follow the same rules you do at home: half your plate should be fruits and vegetables, with ¼ lean protein and ¼ whole grains. And limit yourself to just one trip—maybe two if you decide to have a salad separately from your main course.
Remember The Energy Equation
The energy equation is the indisputable law of weight loss. Everything you eat and drink provides energy, which is measured in calories. Your body can only do two things with energy: burn it, or store it. When you consume more energy through food and drinks than you burn through exercise and your natural metabolism, your body turns that excess energy into fat. Put simply: to lose weight, you need to burn more energy than you consume. If you’re not losing weight or inches, your energy equation is not in balance. You’re either consuming too many calories or not doing enough exercise.
Create a Wellness Vision
All of The Biggest Loser experts agree that to make real, lasting changes in your life, you need a compelling reason to change. They suggest developing a personal, powerful "wellness vision" that puts your reasons for changing into words or pictures that bring those reasons to life. It helps you find the motivation to make a change because you choose to make the change, not because you feel like you have to.
Surround Yourself with Healthy Snacks
Whenever you have some sort of social gathering to attend, volunteer to bring nutritious foods, or if you feel comfortable, ask the person in charge of the get-together to provide healthy fare like fresh fruit, yogurt, and whole-grain foods. Or, bring your healthy snacks with you, along with your water bottle, and shift your perspective by focusing on the people instead of the food.