Five Weight Loss Tips

Obesity is a huge epidemic in our nation.  People die of weight related diseases everyday.  Heart disease, diabetes, cancer…all these diseases are obesity related.  Unfortunately, there is no cure for heart disease and diabetes and once you have it, you have to live with it the rest of your life.  What is the secret to losing weight? It isn’t in a magic pill or potion.  Here are five weight loss tips to help you lose weight and live a healthier, happier life.

Exercise shoe print

1.  Strength Training builds muscle which consumes energy simply by existing.  When you do weight training you are building the lean tissue in your  body and that will burn more calories when you are at rest. The muscle fibers twitch at rest, burning more calories.  A woman that weighs 140 pounds at 25% body fat will burn more calories at rest than a woman who weighs 120 pounds at 30% body fat.  The more lean mass you build up the more efficient your body will be at losing the weight.  Ladies, do not worry about ” bulking up” when lifting weights. Unless you are taking testosterone, you will not get there.  We do not have the hormones that will bulk us up.  Weight lifting also builds bone strength, helping prevent osteoporosis as we age.  You should incorporate weight training into your exercise routine about 3 times a week.

2.  Cardio training is very important in keeping your heart healthy and strong. High Intensity Interval Training (HIIT) is a very effective way to lose weight. The intervals alternate between low to moderate intensity exercise to high intensity. These intervals push your heart rate up then allow it to come down. HIIT workouts have been shown to be more effective than traditional cardio workouts such as running, due to the fact that you work at a higher intensity, improve your strength, endurance, and burn more fat.  I personally prefer HIIT workouts because they are efficient, fun, and I know that I will go at a high intensity for a short period of time them get a break. I am likely to work harder knowing that it is short lived and that I will see the results I want.

Turbo Fire is just one of the many programs I recommend that has interval training which is very effective in weight loss.

3.  Don’t eat junk!  Avoid processed, canned, or prepackaged food.  Stick to fresh fruits, vegetables, and lean meats. During the winter months I also choose frozen fruits and vegetables for my family.  Make a menu and have all your weekly meals planned out so you are less likely to run through the McDonald’s drive thru on the way home from work because you do not have a meal planned.  Make a grocery list and stick to it.  You should strive to buy most or almost all of your items around the perimeter of the grocery store. This is where you will find the most healthy choices and fresh food.   The more you get into the aisles the more junk food you will find.  Also eliminate or limit your alcohol intake.

4.  Eliminate processed sugars.  The more and more we learn about processed sugars the more harmful they are to us.  They increase inflammation in our bodies which causes tissue to break down and makes us more susceptible to many diseases.  Pay attention to the sugar in foods and beverages.  Beverages like soda and fruit juice contain a lot of sugar and many empty calories.  You can still satisfy your sweet tooth by eating natural sugars such as fresh fruit and berries.  Shakeology is also a great way to get some sweetness into your day.  It is excellent for curbing the cravings for sweets also.

Shakeology is available in Chocolate, Greenberry, Strawberry, Vanilla, and Tropical Strawberry!

5.  Drink plenty of water.  Our bodies are made up of 60% water, our brains being 70% and our lungs 90%.  Water is essential to the optimal functioning of our bodies.  Many times when you think you are hungry, your body is actually thirsty.  Dehydration can lead to achy muscles, headaches, and the feeling of hunger.  You should take your body weight in pounds and drink half of your weight in ounces.  If you are exercising and sweating you should consume even more water.  If you have trouble drinking enough water add a fresh lemon, cucumber, or berries to flavor and freshen your water.


Bottom line, losing weight takes discipline and commitment!  Please contact me if you need help in your weight loss journey.  Do it for yourself and your family.  Find out more information about joining my Challenge Group where you will receive exercise and nutrition counseling, support, motivation, and encouragement from a group of people with the same goals.

I would love to hear from you.  Please share your stories or weight loss tips.


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