ten tips for fast, healthy weight loss
people want to lose weight as quickly as possible while not sacrificing
their health in the process. Here are my top ten tips to help you
accomplish that goal. (If you are
looking for rapid weight loss in less than ten days, read our other
1. Do some type of aerobic
exercise (walking, jogging,
swimming, stationary cycling, aerobic dancing, etc.) on a DAILY basis
(preferably in the morning) for 30 to 60 minutes! It elevates several of
your body's hormones that tell your body to burn more fat. It decreases
hormones that tell your body to store fat. And, it gives your metabolism
(basal metabolic rate) a boost and burns calories.
Here's the bottom line folks - when
you're sedentary, your body loves to hold on to fat. It likes to
"store" as much as it can.
Conversely, when you exercise, your body loves to
"dump" fat. It does everything it can to
get rid of fat. DAILY
Forget this twice-a-week stuff. Your
body was designed to be active on a daily basis. When you are, the fat will go!
2. Tone your muscles with
weight training three days per week. Toned muscles look great and they
supercharge your metabolism! This should be done just after your aerobic
exercise session so that your muscles are warm and supple and less prone
3. Do an additional
15 to 30
minutes of aerobic exercise in the evening, five days per week. Some
people like to do this just before their dinner meal to
appetite, but after dinner is fine too.
In the interest of injury prevention and not getting bored with
your exercise, try to alternate the type of exercise you do.
For example, walking in the morning and cycling in the evening.
How to lose weight during middle age)
"intervals" into most of your aerobic sessions. Intervals are
a powerful tool to help boost your metabolism. They are explained in
detail in my article, "Intervals for Weight Loss."
5. Develop a more active lifestyle.
Look for the "hard" way to do things - the way that
requires the most energy expenditure.
Park as far from the store as you can rather than looking for the
closest parking spot. Use
the stairs rather than the elevator, a rake rather than a blower, etc.
6. Always eat breakfast!
Skipping breakfast sends the message to your body that you're
"starving" because you haven't had food in 18+ hours (dinner
meal one day to lunch meal the following day). As a protective
mechanism, your metabolism slows down. Food, especially complex
carbohydrates, fuels your metabolism.
7. Find exercise that you
enjoy doing. For example,
many people enjoy walking in the beautiful outdoors, or if they don't,
they make it enjoyable by listening to music or taped books, exercising
with a friend, or perhaps by varying their route or the type of exercise they
Don't weigh yourself every
day. Your body has daily fluid fluctuations that show on a scale day to
day but aren't reflective of fat loss or gain. Weigh yourself once a
week at most and preferably less than that.
9. If at all possible,
exercise in the morning. 90% of people who exercise *consistently*,
exercise in the morning. If
you want to exercise consistently, odds are in your favor if you
exercise first thing in the morning. When you exercise in the morning
you'll be *energized* for the day! Also, many people find that morning
exercise "regulates" their appetite for the day - that they
aren't as hungry and that they make better food choices. Many people
have told me that it puts them in a "healthy mindset."
10. Train for a local 5k or
10k walk or run in your area or set higher goals and train to walk or
run a marathon. This can be great motivation to exercise on a regular
Many of the people that are most
successful at weight loss have a specific goal of participating in some
type of race. Remember,
achieving the goal is not in winning the race but in preparing for the
race and participating! I've seen many people transformed
from couch potatoes to lean, mean exercising machines, because they
decided to enter and train for a competition. Don't think you can't do
it...YOU CAN! Get movin'!
Caution: Always make gradual
changes in the intensity and duration of your exercise sessions.
weight and keep it off Healthy
to stop the cravings?
to lose weight without a diet Lose
weight one ounce at a time
to fight freshman 15
About the author: Author and exercise physiologist,
Greg Landry, offers free
weight loss success stories and a variety of
unique weight loss and fitness programs at his