We’re bombarded on a daily basis with the latest methods to lose weight. It’s confusing to say the least, so I decided to dedicate this edition’s column to that very subject in order to cut through the confusion. Listed below are the first five best, no non-sense ways to maximize weight loss. This is the first of a two part series, so be sure to read the next edition in order to learn the second five easy steps to weight loss.
1) Don’t skip breakfast. It really is the most important meal of the day, and when you deprive your body of the energy derived from it, your body’s metabolism slows as a result. When you skip breakfast you’re automatically setting the tone for the day as far as your body is concerned. Avoid foods high in sugar—an example of a good breakfast might consist of two egg whites and a bowl of regular oatmeal along with some fresh fruit.
2) Eat 5-6 small meals each day. You want your body to become a fat burning machine, and the only way to do that is to feed it regularly. A good rule of thumb is to consume something every four hours so that your body maintains a high state of metabolism. I like to use the analogy of the bear and the horse. The bear eats less often, and when it does eat it consumes very large meals, especially before hibernation. This allows it to store body fat, slows its metabolism, and retains it for as long as possible to support its energy needs while sleeping. The horse, on the other hand, grazes throughout the day eating frequent, small meals, and therefore burning off its calories at a rapid rate. This results in the retention of very little body fat.
3) Bring leftovers home. When going out to eat, most restaurants serve more than enough food to constitute your necessary caloric intake for one meal. It’s very easy to tell yourself you’ll bring some home when you first start eating, but it’s another thing to actual stop when it tastes so good! For an average lunch or dinner, ask for a to-go container at the start of your meal, divide it in half, and wrap the other half up to go before you even start eating. This will help insure you don’t over eat
4) Get plenty of sleep. While many people overlook the importance of this, it is vital in allowing your body to function at its optimal level. When you sleep, your body rebuilds itself and grows stronger, and you aren’t providing your body the foundation it needs if you’re not getting enough of it. The latest studies now show that the average person requires approximately 8 hours of sleep per night to be optimal.
5) Avoid consuming excessive amounts of alcohols. Excessive falls under the category of greater than 1-2 drinks. While alcohol can produce positive effects for the average person, like reducing stress, lowering blood pressure, and increasing essential minerals (red wine), all of its positives are negated when consuming excessive amounts. I recently read an article that stated the average number of calories in a long island ice-T is a whopping 1300! The average margarita packs 800 calories! Depending on your size, 1300 is almost a full day’s caloric intake for some people. You’re better off sticking with a glass of wine, light beer, or a reduced calorie alcohol that isn’t excessively sweet.
The next post will pick up where this one left off and will give you the other five steps to losing weight. So be sure to check back!
Melissa Allen, BS, CPT, CES is a certified personal trainer, corrective exercise specialist and Medifast health coach, is the owner of the Optimum Condition Corrective Exercise & Performance Center, located in El Cajon, in the East County of San Diego. We specialize in customized fitness training and corrective exercise for both recreational athletes and post-rehab clients, as well as guaranteed weight loss programs or your money back. You can schedule a free consultation to help you get started. Please visit her website at OptimumCondition.org.
