Wednesday, January 30, 2013

3 Steps to Solve the Weight Loss Puzzle

Are you tired of the weight loss puzzle and confusion promoted by businesses? Just look at 5 different weight loss infomercials and you will be confused. They are all selling you something different--their products!

Here are 3 steps to take today to begin changing your body:

1. What you need is the correct information to burn fat, lose weight and transform your body to lean and toned. There are no tricks, shortcuts or magic products that will change your body. Stop wasting your money!

You need to know how to lose weight or you will probably not be successful with long-term weight loss. Sure, anyone can starve themselves and lose 15-20 pounds in a week.

But, the weight will return with a vengeance as soon as you begin to eat normally again. You will gain more weight than you previously lost.


2. Weight loss management is a simple process---if you do it day in and day out. Its a process like any goal you are trying to reach. You don't reach your goals overnight! And, you didn't gain that weight overnight---it was a process too.

There are reasons why you become overweight or obese. All of the reasons have to do with behavioral habits such as: overeating, too little exercise, sedentary jobs, negative attitudes, limiting behaviors or following bad weight loss advice.

3. Whatever the reasons are for you being overweight or obese, you can change your weight gaining habits. You can start taking positive steps today to improve your health, burn fat and lose weight. Here are a few:

a. You can't leave exercise out of the equation. It is more important to burn body fat and lose inches than it is to lose weight. The goal is to transform your body to lean (to keep lost weight off for good). If you just lose weight without strength training, you will still have high body fat. And, it is highly likely that you will regain this weight and have even more body fat (weight cycling).

Doing a strength workout with supersets works well to burn fat. You would pair two non-competing exercises and do them back-to-back without rest between exercises. For instance, you could do a set of squats followed immediately by shoulder presses. Bench press followed by rows is also a good superset. This allows you to do more work in less time because the opposing muscle group rests while you are working the opposite muscle group.

Finally, rotate heavy and light lifting days to keep your body guessing.

Have your body fat percentage checked and your circumference measurements done by a trainer to see how much fat and inches you have lost. Do this body fat checkup once a week. Muscle weighs more than fat, so your body could be shrinking. Don't worry, the weight loss will take care of itself.

b. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal.

By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat.

Once you get a good feel for how you need to eat, you may not need a daily food journal.

c. Eat mainly whole, natural foods with one ingredient. Foods such as fruits, vegetables and lean meats have one ingredient, the food itself. Plan and pack your lunches and snacks instead of eating out at work. This will help you stay with your meal plan and prevent haphazard and graze eating. If you eat at a restaurant for dinner, check out the menu online so you know what to order. Most restaurants now have a "healthy foods" menu.

Start taking these steps today!

-Catherine Ebeling and Mike Geary are co-authors of the popular ebook, Fat-Burning Kitchen, which shows you how to totally revamp your kitchen to make your body a fat-burning machine!

Mark Dilworth, BA, PES


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