Over 60% of Australian are either obese or overweight. Are you one of them? Every year, millions of people around the globe pledge to lose weight and get fit, but most fail. Some just give up because it’s too hard, while others struggle because they don’t have the tools and knowledge. Losing weight is not going to be easy. If it was, none of us would be fat. Thankfully, we’re here to give you five keys to successful weight loss.
Successful Weight Loss Requires…
A Balanced Diet
Want to lose weight? It’s time to change your diet. Skip the processed foods and fill your plate with heaps of fresh vegetables, fruits and lean proteins. Fruits and vegetables contain a wide array of vitamins, minerals and fiber to keep you feeling fuller longer. Lean proteins, like chicken and fish, help you build muscle and recover from tough workouts. Don’t forget about fats. Fat has a bad rap but fats, like avocado and nuts, are good for your overall health.
Of these five keys to successful weight loss, strength training gives you the biggest bang for your buck. Not only do you get stronger, but you become more toned and build lean muscle tissue. More muscle cells means more mitochondria. Mitochondria are the little furnaces in your cells. They love to burn fat. Strength training will raise your resting metabolism so you’ll burn more fat while you’re sleeping.
Speaking of sleeping, a good night’s rest is important in the weight loss journey. If you’re not getting enough hours of quality sleep time every night, it can negatively affect your metabolism. Leptin and ghrelin are two hormones that stimulate hunger. Anything less than 6 hours of sleep at night will cause a hormone imbalance making you more hungry during the day. Aim for 7-8 hours of quality sleep every night.
Instead of driving to work and taking the train, try walking. If walking to work isn’t feasible, park your car at the end of the parking lot or get off at a different train station and walk the rest of the way. Walking is a low-impact physical activity that is great for newbies or those that can’t do high impact activity due to joint injuries. With new technology, like the Fit Bit and smartphone apps, you can even turn walking into a game. Aim for at least 10,000 steps a day.
Keep a Food Diary
Several research studies have found that people who keep a food diary are more successful at losing and keeping off the weight. Food diaries are a great way to bring about awareness of what you’re eating every day and where the holes are in your diet. Maybe you’re not eating enough protein. Or perhaps you’re eating too many bananas. Make sure you are honest and write down everything that you put into your mouth.
Losing weight is going to take some work. There will probably be some blood, sweat, and tears. But, losing weight will change your life. You will be happier and healthier. Just follow these five keys to successful weight loss and you’ll be well on your way to the new you!