Getting into shape, losing weight and developing a healthy, happy self-image is a long term project that doesn’t happen overnight. It takes time and dedication to reach goals and make sure the efforts made result in lasting change.
The three keys to successful weight loss are nutrition, exercise and psychology – and not necessarily in that order! The difference between my most successful weight loss clients and the rest isn’t what they eat or how they exercise – its how they think. Don’t misunderstand me, you cannot think the weight off – you still need to eat right and exercise regularly, but dismiss the power of the mind and you’ll limit your results.
So what are the key points for each of the ‘holy trinity’?
Nutrition – What you eat is one of the keys to enjoying weight loss success. Rather than starve yourself or go on a fad plan that won’t produce lasting results, learn to adopt sustainable, healthy eating habits. It’s best to eat a balanced diet that includes whole – not processed – foods. Be sure to include plenty of fresh fruits and vegetables, lean meat, whole grains, legumes, low-fat dairy and other smart options. It is also wise to consider eating less at a sitting, but increasing the frequency of “meals.” Three small meals a day combined with well-spaced-out snacks can keep your body primed for fat burning. Don’t forget your 2 liters of water each day.
Exercise – Exercise is simply critical for weight loss success. The best plan includes about five days a week of activity that extends for 30 to 60 minutes each time. Make sure to blend in both cardiovascular and strength training for the best results. Cardio exercise can build endurance and burn fat, while strength training helps develop lean muscle mass. The more lean muscle mass you happen to have, the more calories your body will burn naturally. Keep the intensity of your exercise high to reap the best results
Psychology – This is the real secret ingredient necessary to enjoy healthy, happy and successful weight loss. It does take time, dedication and a willingness to achieve to make weight loss goals happen. When you develop the right positive attitude, you can sustain yourself even during the roughest of days. Set realistic weight loss goals, strive to achieve them and focus on mini-successes along the way. Think of exercise as part of your life not and extra – schedule it in. Plan ahead if you’re traveling or away on business. Keep an exercise diary and monitor your progress. When you’re positive about the things you are doing, you will see the results you’re after.
When you strike a balance between eating, exercising and attitude, obstacles will not stand in your way. You’ll have the inner strength to power past weight-loss plateaus and you’ll gain the fortitude necessary to carry you throughout your entire journey. If you’re having trouble with any of these key ingredients or want some insight on setting realistic goals, talk with a personal trainer. They can help you tailor a plan that will work best for you.
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