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12 Days of Fitness 2012 – Day 3: 10 Weight Loss Tips for Success

December 12, 2012 0 Comments

fast-weight-loss-tips-1(This is Part 3 of a 12 part series to provide you with some helpful fitness tips over the holiday season)

1. Plan It. Plan everything from goals, to getting started with nutrition changes, to overcoming all of the obstacles in your way. Sit and think about this for 15-30 minutes.

2. Clean Out Your Pantry. Simple rule: If you don’t have it in the house, you won’t eat it. Get rid of as much junk food as you can – and avoid bringing more
into the house. Simply cutting back on junk can help you lose fat fast.

3. Get Social Support. Surround yourself with people who are like minded and positive and talk to them EVERY day. Research proves that you will lose more fat if you have social support. Avoid the naysayers – it’s just not that important to them.

4. Use a Food Journal. Write down everything you eat. Another research proven tip to that lends itself to increasing the awareness about what you’re truly putting into your body and how much.

5. Plan Your Workouts. One of the biggest mistakes people make is not having a plan and just go about exercising for the sake of exercising. It wastes time, creates frustration and adherence to exercise and you won’t get the results you deserve.

6. Change Your Mind. No matter what you struggle with, you must change your mindset to be a successful at weight loss.  If you believe you can or you believe you can’t, you’re probably right.

7. Stop Thinking Cardio is The Answer. The belief that the best way to successful weight loss is by only doing long, slow cardio workouts has long been disproven. Switch to interval training and work harder for shorter bouts of time.

8. Plan, Shop, and Prepare Your Food. Take an hour or two on the weekend to go to the grocery store and buy all the foods you need for the week ahead. Go
home and prepare as many lunches and snacks as possible so you have
the right food to eat while at work.

9. Drink Water. Water is calorie free, hydrates the body, and flushes out waste products among other things. The magic amount? Check to see if your urine is clear to pale yellow.  Anything else and you need to drink more water.

10. Participate in Life. Make your journey something bigger than just dropping pounds or attending a reunion. Choose an event like a walk, run, bicycle event, etc.; something that has a deadline and a definitive goal other than the weight loss. By participating in such an event, the distraction of the training, and the social support are like having one big training partner.

Til next time, train smart, eat well, and be better.

See you tomorrow for Day 4 of the 12 Days of Fitness

My 2012 Fitness Challenge personal update – 34,600 push ups done as of publishing time




About the Author:

Jeff Harrison is a fitness coach based in Pottstown, PA. He received a BS in Exercise and Sport Science from Penn State University and is an NSCA Certified Strength and Conditioning Specialist (CSCS), NSCA Certified Personal Trainer (NSCA-CPT) and ACE Advanced Health and Fitness Specialist (ACE-AHFS). Jeff's articles have been published in peer-reviewed journals as well as consumer oriented websites and magazines.

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