By Isaac Floyd BS
Many people in today’s world struggle with their weight. The desire to lose weight is usually for one of two reasons; for health benefits, like reducing the risk of heart disease or visual reasons, like looking good in swim gear.
Whatever the reason may be, we know weight loss is achieved easier by some people than others. Some people have conquered the successful habits to weight loss, and this behavior comes naturally to them, others not so much.
But the most important step in accomplishing weight loss is to first have a goal. Is it to lose 10 pounds? 20? Or 50? Then set about achieving that goal with a realistic plan for changing your habits.
Here are four keys habits for successful weight loss
Eat breakfast
Research shows that people who eat breakfast burn more fat throughout the day, and are less likely to overeat because of hunger.
Self-monitor
Monitoring your eating habits is just as important, if not more important than monitoring your weight. Developing positive eating habits is done by repetition. Choosing to eat fresh fruits and wholesome foods can and should become second nature.
Have a frequent physical activity plan
Exercise is important for weight loss, and life as a whole. Research shows that people who work out are more likely to achieve and maintain weight loss, are less stressed, happier, more confident… the list goes on.
Exercise just like body type is different for everyone! Don’t be afraid to start small and work your way up, the frequency is key! As your frequency increases, your intensity will increase as well!
Eat a balanced whole food diet
Research shows people who consume a diet rich in fruit, vegetables, and whole grains, low in saturated fat can achieve and more importantly maintain weight loss.
Remember, more important than the weight loss itself are the habits. Focus on changing your habits and the weight loss will come! More fruits and vegetables, less junk food.; more moving around and exercise, less sitting around.
Your weight is in your hands!
*Before starting an exercise or nutrition regimen, consult with your physician and/or healthcare provider and registered dietitian.
**For more examples of variations/exercises look under Multimedia-VDF Exercise Tips
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Article’s Resources
Asbury N.M. Breakfast consumption affects appetite, energy intake, and the metabolic endocrine responses to food consumed later in the day in male habitual breakfast eaters. Journal of Nutrition. 2011; 141:1381
Swain, D. P. (2014). ACSM’s resource manual for guidelines for exercise testing and prescription. Philadelphia: Wolters Kluwer Health/Lippincott Williams & Wilkins, c2014.