Strategies for Effective Weight Loss

Finding ways to approach your ideal weight will involve nothing short of a strategy, in fact it is a game of chess against yourself.

Disclaimer: Before undertaking any dietary or lifestyle changes, please consult with your physician for appropriateness and additional guidance. The information here is just that...information for educational purposes only, not to provide medical advice or treatment.

Here are a few suggestions on approaching your weight loss....

1. Know who you are...

By now, if you are reading this you are obviously having the same struggle as the rest of us. Acknowledge your past attempts at weight loss, the successes and the failures and resolve to begin again.

2. Remember what has worked before...

If you've attempted weight loss, something worked before...recall what it was and plan to expound on that attempt. Did you cut out eating out? Did you make a bet? Did you work out with a friend? Recall what has worked before and resolve to fine tune it this time around. We tend to always seek out something new rather than seek what could be a reliable means to lose the pounds.

3. Plan breaks...

If you have planned an eight week course full of speed walking, early AM wake-ups, salads everyday - plan the break from it as well. If you add a reward to the end of your workout course or diet, don't make it food related. In fact, elect to buy some new article of clothing to show off the weight loss or maybe a fitness watch, new shoes, something on your wish list that's a bit of splurge.

4. Analyse your current diet.

To get where you want to go, you need to know where you are at current. Create and analyze a week of your diet, average out the daily calories and be completely honest.

5. End sedentary lifestyle.

If you sit for a long time it is now considered worse than smoking, end it by investing in a standing desk and/or taking breaks as soon as possible.

6. Learn to cook for yourself.

It is vital that you learn to cook for yourself as the number one activity that is associated with weight gain is eating out at restaurants and not just fast food. In a single sitting it is very easy to intake well over your daily calorie limit of over 2,000 calories. Cooking your own healthy meals will help cut the amount significantly when well planned as well as save money in the long run.

7. Get a body fat analysis...

Again, know where you are - you may find that you have sufficient muscle but it is unfortunately buried beneath a few layers of fat and that will affirm your target of fat loss. This will help you set a firm diet and allow you to set your eyes of losing the fat percentage and not focusing just on the pounds on the scale.

8. Gauge your current exercise level.

Know where you are starting from, you are either not exercising at all or exercising insufficiently to lose the weight you desire. Elect to do at least five days a week as long as weight loss is your goal as it will take at least five days a week to lose weight, three days a week to maintain your weight. You can break down your exercise session into at least 30-50 minute intervals.

9. Avoid fads.

You've tried these before - low carb, Caveman diet, detox diet - they work at first but don't usually last as most people don't plan breaks and/or overtime they become boring and thus hard to maintain. Avoid them all together, instead cultivate a good mix of low carb meals, more fruits and vegetables, healthier alternatives to your usual high calorie snacks and the occasional cheat meal and you will find yourself approaching your goals in no time.

10. Plan on making the changes permanent.

All the dietary and lifestyle changes you make should be sustainable enough that you incorporate them for life. Don't begin unless you can see yourself eating like you plan or working out like you plan for an extended time. How often have we lost weight only to regain it, it is because you chose a diet or a lifestyle change that was doomed from the start. So decide now, that having learned your many lessons life has in store - choosing the long road is best.

11. Simplify exercise down to consistency at the beginning.

After deciding to begin an exercise regimen, plan on making consistency the goal. There are few things that are worse than watching the scale go up and down as you fluctuate on your water weight, regain pounds after a failure of diet - decide to keep the same exercise regimen no matter what. It is easier to focus on just a simple 30-45 minute workout - broken up into different and challenging 15 minute exercises that will help you on your way. Then don't forget to adjust those exercises to remain challenging over time, as your body will adapt.

Disclaimer: Before undertaking any dietary or lifestyle changes, please consult with your physician for appropriateness and additional guidance. The information here is just that...information for educational purposes only, not to provide medical advice or treatment.