Weight Management Guide

When it comes to weight loss there are many programs to choose from.  Some claim you can drop the weight in a few weeks and others say you will see results in a few days.    The one issue that I have with those types of programs is the results don’t seem to last very long.  For most people, once they begin to eat normally again, all the weight comes right back. 

I have written several articles on the subject of weight loss and provided tips to help along the way. If you are looking for a quick fix, this is not the site for you.   The main theme of all of my articles is that it takes work, planning and consistency to be successful with losing weight.  That remains true even in this article,  but the difference is I wanted to give you a  list of tips I have put together over the past year to help you get started on your weight loss journey.   

No fat loss schemes or magic pills.  Most don’t work and if they do help you lose weight, it is extremely difficult to keep it off after you have reached your target weight.  It is better to spend the money on fresh, healthy food or new workout clothes than on programs that won’t give you the long-lasting results you want.

Avoid saturated fats.  Saturated fats are in so many foods these days.  Do your best to read labels, order healthier options when dining out, avoiding foods smothered in sauces and eating a low-fat diet.  Saturated fats lead to higher cholesterol which lead to further health complications; it’s best if you avoid them as much as possible.

Avoid processed foods.  With processed foods you never really know what you are getting.  Can you pronounce all the ingredients on the label?  I know sometimes it comes down to convenience when you are hungry, but with a little planning you can make a healthy meal for you and your family and it doesn’t have to take hours to do so.  Base your meal planning on whole, fresh foods that will help give you more energy and reach your desired weight faster.

Cut sugar out.  When you eat sugar, it is used as a quick source of energy.  Any sugar that is not used as energy, is stored as fat.  Plain and simple, don’t eat sugar.

Eat a diet high in fiber.  Most of us are fiber deficient in our diets.  Fiber helps to maintain or lose weight, as most foods that are high in fiber are healthier and lower in calories.  Fiber also makes you feel more full therefore you will be less likely to over eat.  Another great benefit of fiber is it helps to reduce cholesterol.

Get plenty of omega-3’s.  These are healthy fats that help to reduce your cholesterol levels.

Weight train a minimum of 3 times per week.  Weight training helps to build and tone muscles as well as getting your heart rate up.  Muscle helps to burn fat, so the more muscle you build, the more fat you will burn.  Regularly challenge yourself by increasing the weight without compromising form.

Perform cardio daily.  Get active daily.  This is not only going to burn calories, but it is good for your heart and lungs as well.

Time your meals properly.  Eating small meals every 2-3 hours will help to speed your metabolism as well as ensuring you are getting adequate nutrition to fuel your body.  Don’t forget your post workout meal to help heal your tissue for the next session.

This is your Weight Management Guide.  The guidelines are straight forward, some do need planning and others require effort.  But everything is do-able.  You have a goal weight in mind, a vision of what you want, now you just need to put the plan into action.  Start today!


About Lisa

Lisa is a Certified Personal Trainer who is passionate about fitness and living an active lifestyle. She has a strong background in nutrition, having been a Chef for almost 15 years and applies this knowledge to helping her clients achieve their goals.
This entry was posted in Random Notes. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s