10 Tips to Lose Weight this Month

weight loss exercise class

Image by ninahale via Flickr

Losing weight is tough to do, but your weight loss mission should not just be about the weight itself. You should be thinking about the quality of weight loss. Losing muscle weight is no good and will only set you up for a yo-yo back to your original weight. The goal is to lose fat weight and maintain muscle at the same time, but how can you do this? Have a look at 10 Tips that can help you lose quality weight this month!

1. Cut out fast food – Not only is fast food high in calories, but high in sodium and typically lacking fiber and containing loads of sugar which is going to be harmful to your goals of losing weight.

2. Avoid Starbucks – You just have to have your coffee right? Well, Starbucks Bottled Vanilla Frappuccino contains 290 Calories 2.5g saturated fat and 45g of sugar (equivalent of 32 Nilla Wafers). Starbucks also makes the list of worst expresso with the Venti Pepperment White Chocolate Mocha with Whipped Cream comes in at 660calories, 15g saturated fat and 95g of sugar (equivalent to 8 1/2 scoops of ice cream). Finally, Starbucks White Hot Chocolate with whipped cream comes in at 520 Calories, 11g saturated fat and 72g of sugar (equivalent to 9 strawberry rice crispy treats). Cutting out starbucks can easily put you at a 250 to 700calorie deficit in your diet.

3. Avoid waters with additives claiming to be vitamin waters, etc. These drinks contain loads of carbohydrates and calories. Why take all the benefits from water, which when consumed without additives gives no calories and all the value your body requires of H2O?

4. Stay away from Sodas – Sodas are loaded with sugars and calories. The fact that soda does not contain any fiber means that the uptake of sugar from your soda goes directly to the blood stream spiking insulin levels. The sugar rush is followed by a sharp low and these highs and lows contribute to mood swings, but also insulin resistance and inevitably diabetes. Cut out sodas and watch the pounds drop.

5. Eliminate Beer – Beer is loaded with empty carbohydrates and there’s a reason why a big stomach is called a beer belly. Do you need any more explanation? Ok, ok, beer also makes you lethargic and people end up eating snacks along with beer…usually high sodium snacks. Excess calories and slowing down of the body’s metabolism and activity contribute to weight gain. Cutting Alcohol in general would be a good move. Alcohol is full of empty calories and carbohydrates. A single glass of wine from time to time doesn’t hurt, but how many people only drink one glass of any drink? Most people binge drink when out with friends easily consuming 1500 to 2000 calories in one go and that’s just the drinks. This doesn’t include the food that you crave during and after.

6. Eat more protein and fiber – Proteins are the building blocks for muscle and essential transport vesicles in the body. Fiber is essential for fat loss as it keeps the uptake of sugars slow and steady helping you avoid the spike of insulin (the fat storage molecule). Both proteins and fiber help slow uptake of sugars and keep you full for longer periods of time. This can be a major contributor to losing weight.

7. Eat 6 small portions per day – Take your total caloric intake and set a caloric defecit of 200 to 300 calories or so. Then divide that number by 6 and you’ll have a calorie value for your 6 meals. Eat at consistent intervals throughout the day to maintain blood sugar levels. Your mood will be more even keel and your body will react by not storing body fat.

8. Plan your meals- do your best to plan your meals for the next day or even for the week. In order to stay on track with good eating habits try to set a schedule. I always tell my personal training clients “failure to plan is like planning to fail”. Sure we get off track, but if we have a plan we can see where we’re off track and get back on easier.

9. Keep a food journal – journal it and you’ll see it in front of you. Often times the phrase “out of sight, out of mind” applies to our food consumption. We don’t even remember what we had for breakfast. Sometimes we don’t remember what time we ate last. We forget and by keeping a log, we can look back and see where we’ve come short and repair the infraction in the future. We can look at our journal and figure out a way to better work around that busy work meeting schedule.

10. Exercise – Strength training and cardio training are going to be key to helping you lose weight. Strength training is going to help maintain muscle and burn calories. Cardio training not only is good for your lungs and heart, but will help your body to remove fat and burn extra calories.  A proper prescription of heavy load bearing exercise with an interval cardio training is ideal. Consider talking to your local health professional or a personal trainer about a program design for your needs.

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About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

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