Health & You · Healthy Lifestyle · How Lose Weight · Lose Weight

How To Lose Weight With Just A Skateboard

How to lose weight, especially without getting bored of your everyday routine, is a difficult task. Perhaps more than just the physical work you need to put it to achieve your goals, it’s the lack of motivation that stands in your way. Most people today stick to going to a gym and using regular cardio machines to burn calories. Some others opt for group aerobics and dance classes that focus on the overall loss of body weight. But if you’re someone who has been there, done that and been bored, don’t give up on your fitness journey just yet. There’s an alternative way for you to keep fit without getting bored of your routine. We understand that a mundane workout doesn’t help you meet your targets, especially if you’re someone who likes a little adventure. When your fitness goal centres around how to lose weight, get rid of flab and get in shape, there are a number of fun options you can choose from for. Check out one of the coolest ways to lose weight and pick up a new skill at the same time.

What is skateboarding?

Skateboarding is both a recreational activity and an art form. There are those who like cruising along on their board and then there are the professionals who can perform some rather complex and dangerous tricks on it – tricks that fans love to watch. But even if you don’t want to be the next Tony Hawk, you can still pick up a board and learn a thing or two. Not only is skateboarding a lot of fun, it’s also a really easy way to move around and get from one place to another. Recognised as a legitimate sport in several Western countries, it requires a thorough knowledge of technique to make sure that it’s done right (and that you don’t fall flat on your face). Contrary to misconception, skateboarding is not just a teenage fad or trend; a lot of adults and dedicated groups of people have practice it to both avail of the benefits of skateboarding and to unwind.

How to lose weight by using a skateboard?

Skateboarding for 60 minutes can help you lose anywhere between 300-500 calories, depending on your body weight, metabolism rate etc. Skateboarding also has a number of other benefits for the body which contribute to having a fitter and healthier lifestyle.

Skateboarding is a great way to increase body balance and flexibility. Being able to balance yourself on a skateboard involves mastering a very specific technique. And while it isn’t too hard to learn, it does take a considerable amount of practice. First-timers are sure to fall off at least a few times before learning to balance themselves properly on the board, and this is what helps with having better control over your body.

If you’re looking at how to lose weight and still tone your hamstrings and calf muscles, then a skateboard might just become your new best friend. While using a skateboard, most of the activity involves balancing your weight on your legs. Also, steering and movement help with toning and strengthening the leg muscles. This is why people who skateboard regularly usually have very lean and slim legs.

Skateboarding is a great form of cardio, which is one of the main reasons why it is good for losing weight and burning some serious calories. Skateboarding for a continuous period of time can really work those fat cells and help you sweat it out.

It is a full body workout, no doubt, as even your back muscles and core are getting conditioned. You need to be in full control of your entire body while skateboarding, not just with trying not to fall off but also to gain motion control and learn how to monitor speed and agility at the same time.

How to start skateboarding to get fit?

Set a goal: First, you need to define a clear fitness goal for yourself. While you decide how to lose weight with a skateboard, you also need to have a target of exactly how much weight you need to lose through this activity. If you’re the athletic kind and don’t mind an adventurous workout, then skateboarding is definitely a good option for you. But if you’re completely new to the sport and are unsure of whether or not you’ll like it eventually, it’s always better to take a shot at it first with the help of someone who’s already good at it.

Practice a lot: Skateboarding is a skill-based sport, and lack of enough practice could end up leading to unnecessary injuries. So, before you decide to make it a part of your routine, learn how to do it well. Once you’ve fully understood the technique, practice it whenever you get the time. Even your practice sessions will be no less than getting a proper workout, and you will be burning calories while you learn – making it a win-win situation.

Don’t do it alone: At least in the beginning, while you’re still figuring out how to lose weight by skateboarding, it is advisable not to go in solo. Having another person around is always fun, plus you will have assistance just in case things go south. And, if this person can introduce you to a group of skateboarders, you are in for quite a treat! The more you watch people, the more skill, and technique you will pick up, which will make you even better at it.

Be safe: Take precautions for safety and make sure that you have all the safety gear you require – be it a helmet, knee pads, the right shoes and so on. For any sport or activity, safety is of utmost importance because you are more prone to injuries and mishaps which you want to avoid at all costs.Also, wear the right attire and make sure that while you are protected, you’re also wearing something that is comfortable and breathable.

Give yourself adequate rest: Ensure that you don’t overdo it and give your body some time to recover. While skateboarding is not a regular form of exercise, the body still does require time to recover. Let your muscles get some rest from all that activity. Set up a schedule in such a way that you’re not overworking your body but also meeting your goals of how to lose weight while using the skateboard at the same time. Remember to warm up before and cool down after to help with loosening the tension in your muscles and also reducing the soreness and pain.

For any form of cardio, being physically fit and active is very important. Skateboarding is one such form that can truly help anyone lose a good amount of weight overall and, if it is paired with a low-calorie diet, you could easily attain your fitness goal in a shorter span of time. Not only is skateboarding fun but the adventure aspect of it will keep motivated to follow you weight loss plan.


Calories · Exercise · Fitness · How Lose Weight · Lose Weight

Weight Loss: How To Keep Off The Pounds For Good

The holidays are over and as the fog of egg nog, gingerbread and candy canes begins to lift, many people find themselves confronting the harsh reality of the bathroom scale.

Now is the time to put down the champagne flute, sweep up the tinsel and start thinking about healthy living and New Year’s resolutions. One of the most passionate topics is always weight loss, not just how to shed a few pounds fast but how to take off the extra weight and keep it off for good. If you have been over indulging since Halloween saddled you with extra bags of candy, you might want to start taking stock of your jingle belly.

The trick is to address core issues, experts say, rather than lose weight fast only to let the pounds creep right back on. This is not about a trendy cleanse or quick fix diet you will have forgotten about come Valentine’s Day. So think beyond those apple cider vinegar shots you’ve heard of to make lasting changes.

“A lot of diets can help you lose weight but the hard part is finding a diet you can stick to over the long haul,” says Dr. John Morton, chief of Bariatric surgery at Stanford Health Care. “That’s the real challenge. Can you maintain the weight loss over time?”

Discipline was always the sticking point for Robert Brandyberry. The San Jose resident says he could barely get himself to plow through one workout at his previous weight of 433 pounds. But now, 28 weeks into his latest diet and workout plan, which he learned from the coaches at San Jose’s Achievement Fitness Center, he has lost a whopping 136 pounds. He went from having high blood pressure and borderline diabetes to a clean bill of health.

“Before when I got stressed out, I lost myself in cheeseburgers and Mountain Dew because food never talks back,” he says. “Now I go to the gym and get rid of the stress that way.”

The diet is tough and the workouts grueling but he’s determined to get to his goal (to have lost 200 pounds in the course of a year). He does a high-intensity workout twice a day, seven days a week. The first workout comes at 6:30 am, the second after a day’s work. The man who used to get winded taking his 5-year-old to the park and who struggled to tie his shoes is now a gym rat.

“When I first started my whole body hurt and I could barely walk. I needed a bench just to get up off the floor,” he says, “But I had to check my ego at the door and just suck it up.”

Changing the way he eats has been key to winning the battle of the bulge.

“I follow a high protein, low carb diet. No sugars and very, very low sodium. I drink well over a gallon of water a day,” says Brandyberry, 44. “The diet is hard to stick to. It takes a lot of mental power that I didn’t have before. The lifestyle changes I have made are for good.”

Social media has played a huge role in keeping him on track.

“Before I had no accountability. I’d say ‘I will start soon’ and that passed,” he says. “Now I have the best support system with my friends. They comment on my Facebook posts with so much positive energy, it makes me want to keep going.”

Meanwhile, slow and steady is the plan for Diana Crawford. She’s been on the Jenny Craig program since 2016 and has whittled her weight down from 300 to 195, which has improved her quality of life immeasurably.

“I will have to eat the way I’m eating now for the rest of my life if I don’t want to gain weight again,” says the 64-year-old from Pinole, Calif. “Bodies are funny and mine is funnier than most in that it will try to take me back to my highest weight.”

For John Manoj Vastrad, the motivation to make a lasting change and keep pushing himself was more emotional. After getting a divorce from his wife of 18 years, back in 2013, he went through a dark period and fitness was the light at the end of the tunnel.

“After going through an initial bleak period, I had a lot time on my hands and I was also between jobs,” says the 46-year-old from Fremont. He filled the void with a workout regiment worthy of a triathlete. “I started with 100 push ups, 100 squats, 200 bicycle crunches, 50 pull ups every alternate day and I peaked at 250 push ups, 150 squats, 300 bicycle crunches and 65 pull ups every alternate day.”

To top it off, he also tried to go hiking or biking almost every week. He has had moments of weakness, he admits, but he has always found a way to push through the wall of inertia. Knowing he has a family history of heart issues and diabetes is what keeps him going.

“It wasn’t always easy and I still have to drag myself to workout but the after effects are better than any drug,” he says. “By far the biggest motivator is just the wonderful feeling of being healthy and fit, free from illnesses, depression, aches and pains and stress. I would rather spend a few hours every week in the gym than in the doctor’s waiting room or in a hospital.”

From a doctor’s perspective, Morton suggests that no matter what combination of diet and fitness plan you choose, you should try to follow some basic rules, such as eating some protein at breakfast, even if all you have time for is a little Greek yogurt or peanut butter, and trying to get some exercise. Every single day.

“That old adage about eating like a king at breakfast and a pauper at dinner turns out to be true,” he says.

He also advises patients to exercise in between leaving work and coming home so that the activity can be a sort of emotional buffer zone that helps fight stress, which is one of the factors that causes people to overeat in the first place. Calming down and eating more mindfully may be crucial in combating the American obesity epidemic.

“Stress triggers cortisol, the fight-or-flight hormone in the body,” says Morton, “and that makes your body fight even harder to hold onto those pounds.”

Brandyberry admits there are obstacles but he remains resolved.

“You have to keep reminding yourself why you are doing it,” he says. “For me, I could care less about looking good at the beach. I just want to be here for my kids, you know?”


Health & You · Healthy Lifestyle · How Lose Weight · Lose Weight

Looking To Lose weight? Tweaking Your Meal Schedule May Help

Have you been trying to lose some weight for quite some time now? Tried different diets and different workouts yet no significant results? Changing your meal timings may help suggests a new study. Yes you heard us, weight loss is apparently a lot more than just your diet and workout schedule. According to a latest study, tweaking your eating schedule like having an early dinner or even skipping it – can help reduce hunger pangs and promote fat burning.

“Eating only during a much smaller window of time than people are typically used to may help with weight loss,” said Courtney Peterson, an associate professor at University of Alabama at Birmingham in the US.

“We found that eating between 8 am and 2 pm followed by an 18-hour daily fast kept appetite levels more even throughout the day, in comparison to eating between 8 am and 8 pm, which is what the average American does,” said Peterson.

A new diet called the Time Restricted Eating or Time Restricted Feeding allows you to lose weight, without starving. What’s more? You can eat anything you like and want to. But does it really help? Or is it just one of the many fad diets that are doing the rounds. The study is the first human test of early time- restricted feeding (eTRF).

The findings revealed that this meal-timing strategy reduced swings in hunger and altered fat and carbohydrate burning patterns, which may help with losing weight.With eTRF, people eat their last meal by the mid- afternoon and do not eat again until breakfast the next morning.

Eating a very early dinner, or even skipping dinner, could help you shed a pound or two said the researchers. However, further studies need to take place to confirm that theory.

Previous animal studies have indicated that eTRF helped rodents burn more fat. The buman body has an internal clock of its own. The metabolic rate of the body is said to be deeply linked with this biological clock. Researchers say that many aspects of metabolism are at their optimal functioning in the morning.

Eating in alignment with the body’s circadian clock by eating earlier in the day may positively influence health and also help lose weight.

For the study, researchers followed 11 men and women with excess weight over four days of eating between 8 am and 2 pm, and four days of eating between 8 am and 8 pm.They were then tested for the impact of eTRF on calories burned, fat burned and appetite.

Participants tried both eating schedules, ate the same number of calories both times and completed all testing under supervision.

Researchers found that, although eTRF did not affect how many total calories participants burned, it reduced daily hunger swings and increased fat burning during several hours at night.The diet was also enhance their metabolic flexibility, which is the body’s ability to switch between burning carbs and burning fats.

The findings could be a major intervention in the field of diet and nutrition, however it is still in the nascent stage. A larger, more comprehensive study will need to take place to find if the diet is sustainable in the long run, the researchers noted.


Healthy Lifestyle · How Lose Weight · Lose Weight

How To Lose Weight In 10 Days

Figuring out how to lose weight often comes with the realisation that it won’t happen as fast as you want it to. Even if you hit gym religiously and keep a strict check on your diet, you will have to be patient to see the results you want. But if you want to shed those kilos fast, there is a way for you to do it. Unlike other good things in life, getting fit doesn’t have to take time. In fact, there are some simple but effective changes that you can make to your diet and workout today to see the changes you want in a little over a week. You’ll be surprised at how small alterations to your lifestyle will help to kick-start your weight loss journey. Think about it: You can achieve the weight loss resolution you made this New Year before 2018 even ends. Here’s how to lose weight with 10 healthy habits which, if you commit to following, will help you to achieve real results in as little as 10 days.

1. How to lose weight fast by counting your calories

There is no other way around it. The simple answer to how to lose weight is that you need to expend more calories through activity than you consume from food and drink. So many people struggle to lose weight because they’re simply eating too many calories. Shifting your energy balance towards burning fat and losing weight requires you to be in what’s called a ‘calorie deficit’.

The easiest way how to lose weight by cutting calories is to find out what your ‘maintenance’ level is and then reduce your daily calorie intake by between 10-20%. Then it’s a matter of tracking what you’re eating to make sure you’re consistently in a calorie deficit. The size of the calorie deficit will determine how quickly you lose weight. However, if you’re overly aggressive and try to ‘crash diet’, then you risk losing more muscle than fat.

2. Eat protein at every meal to feel fuller

We ask all our clients at Ultimate Performance to eat a good source of protein at every meal. There are several reasons why, but the main one is that protein is responsible for the repair and growth of muscle tissue. That’s not all, though. Protein is also incredibly satiating, meaning that it will help to keep you feeling fuller for longer and you are less likely to snack on calorie-laden junk food between meals.

Protein also has a significantly higher thermic effect than carbohydrate and fat, which is a technical way of saying that your body burns more calories digesting and processing it for use elsewhere in the body. A simple rule for men to follow is to aim for four protein based meals per day, with roughly 30-40g of protein per serving.

3. Prep your own food for better results

If you’re already tracking your calories and your macronutrients, one way to pretty much guarantee success is by preparing all your meals in advance. We advise every body transformation client at Ultimate Performance to have their nutrition game plan in place at least 12 hours ahead. You really want to avoid a situation where you wake up and don’t know what you will be eating that day. Remember, it’s much harder to lose sight of your weight loss goals and eat something you shouldn’t if you have all your healthy and on-plan meals ready for the day and by your side.

Here are some tips to help you master food prep:

– Buy foods in bulk and portion them out: It’s far more cost-effective to buy food in bulk, whether it is protein sources, vegetables or bags of nuts. What portioning them out means is that they’re already segregated and ready to go when you need to prepare them.

– Batch cook recipes: Making a huge batch of food in one go means you can freeze or store the extra portions to eat at a later date, saving you lots of time in the long run. This is particularly useful for those who want to lose weight but have hectic schedules.

4. How to lose weight by reducing carb intake initially

We’re not trying to demonise carbs – they have a time and a place in every body transformation plan. But if you have weight to lose and your body is inflamed, a period of low carb eating can be a real benefit in kick-starting your weight loss efforts.

Many people think they need carbs at every meal. But unlike protein and fat, which are essential to your survival, your body can function quite happily without them. So your diet plan to help you how to lose weight doesn’t need too many carbs. A great place to start is to cut highly-processed carbs out of your diet and swap them for green vegetables like broccoli, spinach and kale. They are full of vitamins and minerals, high in dietary fibre and low on calories. This means that you can eat lots of them to help keep hunger at bay.

Remember, the leaner you are, the more carbs you can handle. When you do reintroduce carbs back into your diet, add a small amount in your post-workout meal or have them with your final meal of the day (carbs stimulate production of a hormone called serotonin, which aids sleep).

5. Get fitter by eating healthy fats

Fats have a bad reputation. The world seems to think fat makes you fat whereas it’s actually eating too many calories makes you fat; because fats contain more calories, they’re easier to overeat. If you want to succeed in your quest of how to lose weight and live a lean and healthy lifestyle, you need good fats in your diet.

This is especially important if you’re reducing your carb intake, as fat is your body’s alternative energy source. However, the benefits of fats extend far beyond that. Fat adds texture and flavour to your diet apart from supporting critical biological functions like storing vitamins and manufacturing hormones. We advise our clients at Ultimate Performance to avoid trans fats which are ‘man made’ and associated with a number of health complications. Instead, you should base your diet around getting a balance of the different types of fats:

  • Saturated fat:
  • Eggs, butter ghee, coconut oil and animal fats

  • Monounsaturated fat:
  • Olive oil, avocados and nuts

  • Poly-unsaturated fat:
  • Fish oil and flax seeds.

    Remember, always monitor your intake, especially where fats are concerned – healthy fats are essential, but they’re also laden with calories.

    6. Increase your activity levels for quicker weight loss

    Want to know how to lose weight fast? Increase your activity levels. And we’re not just talking about the 60 minutes you spend in the gym. You need to move more and increase your activity levels throughout the day.

    Most people think they will lose weight by doing an hour-long session in the gym, but if they’re sedentary for the other 23 hours in the day, their calorie expenditure will be relatively low. How active you are can play a huge part in whether you lose weight or not. One of the greatest ways how to lose weight – one that hardly anyone is aware of – is ‘non-exercise activity thermogenesis’ (NEAT). This is the energy you expend doing day-to-day activities like shopping, cleaning, walking, and even fidgeting.

    Depending how much you move, this can make up anywhere between 15-50 per cent of your total energy expenditure and can be the crucial difference between calorie maintenance and calorie deficit. Every client at Ultimate Performance is advised to build activity into their day and aim for 10,000 steps per day. Walk to work, carry the shopping home, take their stairs; do anything that gets you moving more and increases the daily calorie burn from NEAT.

    7. Resistance training is essential for weight loss

    Training with weights is one of the best ways how to lose weight, shed unwanted fat and improve your body composition.

    Hitting big compound movements like the squats, deadlifts and pull-ups ahead of isolation exercises like bicep curls and leg extensions is the best bang-for-your-buck way to recruit the most muscle mass and burn more calories. If you are trying to lose fat, you need to lift hard and heavy. Doing 100 reps with a 2kg dumbbell won’t be enough to stimulate the muscle growth you need to improve your body composition.

    If you’re just starting out, training a full body workout three times a week is a great way to get quick results. One of the best methods is using lower and upper body supersets like the German Body Composition Training protocol which allows you to do more work in less time.

    8. How to lose weight by drinking more water

    If you want to support your weight loss efforts, you have to drink sufficient water. It serves so many key functions towards your efforts to shed the unwanted kilos. Water is critical to ensuring that your brain and your body function optimally. Being dehydrated will downregulate every cellular process in your body. Not getting enough water can also impact muscle protein synthesis and even 3 per cent dehydration can hit your strength and power output when training in the gym.

    While there may be no scientific studies showing it’s the ultimate fat burner, water will help fill you up more – something that staves off hunger and stops you overeating. A good trick is to drink one or two glasses of water 10 minutes before you eat a meal – especially if you’re out at a restaurant – this will help with dietary adherence and stop you over-eating. We advise clients to try and drink a litre of water per 25kg of bodyweight every single day.

    9. Optimise your sleep to lose weight

    Science has long documented the relationship between sleep and weight loss. So when your concern is how to lose weight, sleep is vital in laying the foundation for optimum health, recovery and performance.

    Getting enough decent sleep is also important to ensure a healthy hormone balance. Your body produces the most testosterone and growth hormone at night, which are key hormones for better body composition. Quality sleep also reduces the stress hormone called cortisol. When we’re sleep deprived, cortisol increases in order to keep your body running – but the result of this is lower ‘real’ energy, fatigue, food cravings and mental fog.

    Sleep is a non-negotiable with all of our Ultimate Performance body transformation clients. We always recommend you try to get between 7-9 hours of good quality sleep per night.

    10. The importance of planning long term

    Sustainable weight loss is never achieved with a short-term fix. Crash diets and maniacal training regimes will never last in the long run and will always end badly. While you can really kick-start your weight loss in the first 10 days, keeping losing weight and maintaining your lean and healthy body is about building in lasting habits to your lifestyle.

    These 10 tips are the things we help every UP body transformation clients to apply to their lives for the long term. Keeping yourself consistent with these rules and being accountable to yourself will ensure that you achieve your weight loss and body composition goals not just in 10 days, but for months and years to come too.


    Healthy Lifestyle · How Lose Weight · Lose Weight

    How To Lose Weight For Good In 2018, According To A Dietitian

    The latest stats show that more than 70 percent of Americans are overweight or obese, and while many regain that weight, an important study that tracked successful dieters via the National Weight Control Registry found that over a ten-year period, the majority kept it off. I’ve spent much of the last two decades helping people on their weight loss journey, and through my endless hours of research and writing, plus one-on-one coaching, I’ve picked up some important insight and great tips. Let me share them with you!

    1. Forget What You Know About Calorie Math

    I’ve spent much of my career talking about the calories in vs. calories out equation but I now know that you can’t rely on this paradigm. Instead, what the science shows is that as people lose weight, their metabolism changes so the calorie rule doesn’t hold up. This cool online tool is based on that research, and shows you how you would need to adjust your calories over time in order to maintain the weight you lost.

    The other thing I’ve learned about calories is that there are plenty of high-calorie foods that can help a dieter out. For instance, there is good evidence30085-7/abstract) that the Mediterranean diet, with unrestricted nuts and olive oil, can lead to improvements in body weight over a five-year period compared with a low-fat regimen. And while nuts themselves are high in calories and fat, studies show that they are helpful with weight loss. Importantly, nuts taste good — even indulgent — so including them on your menu may help you stick with it.

    2. Eat More Veggies

    The one thing all diets have in common is veggies, and if you want to lose weight, you should start eating more of them. You may say, as many have said to me, that you hate vegetables, but I challenge that assumption. In my view, you just haven’t found ways to enjoy them yet! If you grew up rejecting steamed broccoli, perhaps broccoli roasted with garlic and olive oil might be more enticing. Or maybe you’d like to try riced cauliflower in place of grain with your favorite stir-fry. If you can’t live without pasta, maybe you’d consider blending spaghetti or linguini with spiralized veggie noodles. (You can buy the pre-spiralized noodles in many supermarkets if you don’t want to invest in the gadget.)

    I’m not saying you need to eat like a rabbit — munching on carrot and celery sticks. You don’t. Instead, try new ways to cook veggies or experiment with fresh, filling, and seriously delicious salad combos. The key is to keep exploring the wide world of veggies until you find ways to enjoy them every day.

    3. Don’t Be Afraid of Carbs

    Sure, a low-carb plan can help you lose weight, but plenty of research also supports carbohydrates — even whole grain wheat — for slimming down. One recent study comparing grain avoiders to grain eaters found that the people who ate grains were less likely to be overweight or obese, and had a lower risk of metabolic complications, like type 2 diabetes. By contrast, avoiding grains was linked with a higher BMI and waist circumference, despite the fact that it was also linked with consuming fewer calories.

    Another recent study showed that people who eat whole grains burned close to 100 more calories per day compared to people consuming similar calories but eating refined grains instead.

    What I’ve learned is that you don’t need to take an all-or-nothing approach to grains. Most often, I consider grains a side dish rather than an entrée, but I still eat them every day. What is important is that you consistently choose whole grains over their refined counterparts. That means eating brown rice instead of white, whole grain bread over the pillowy, white sandwich bread you may have grown up loving, and choosing whole grain cereals, whether cold or hot, over hyper-processed refined versions.

    4. Don’t Attempt to Out-Exercise a Bad Diet

    Exercise has many benefits, and everyone needs to do it, but the truth is, your workout routine may not be helping you slim down, and even worse, it may be stalling your weight loss. There are a few things at play here. First, we tend to drastically overestimate how many calories we burn while exercising, particularly if we’re doing something intense, like spinning or running. Even our high-tech watches and other devices can overestimate the calories we’ve spent working out. That can lead to the reward mentality. Put another way, it’s that voice in your head that tells you, “You can have that cookie, you worked your butt off during spin!” Personally, I’ve never given myself permission to go for it (pizza! ice cream!) as often as when I was training for a half marathon. And though I was logging more than 30 miles in weekly runs, I put on a noticeable amount of weight.


    Women, in particular, tend to eat what we expend in exercise, according to research on the matter. In plain terms, our bodies are well-regulated to know when we’ve done a session of HIIT or spent time on the elliptical. Unknowingly, we put a little more food on our plates or have a heftier snack in order to replenish what we burned off.

    Other notable research01577-8) found that for those new to exercise or those exercising less frequently, there may be a slight impact on energy expenditure, meaning it might provide a small (but meaningful) drop on the scale. But here’s the bad news: Workouts among people doing the most exercise didn’t show up on the scale. They likely experience other benefits — improved mental health, lower risk of heart disease, for instance — but they don’t have an edge when it comes to weight loss.

    I’m not saying you should take a lifelong pass on fitness in order to slim down. What I am saying is that if you’re killing it on the cardio machine merely to burn calories and squeeze into your extra-skinny skinny jeans, you may need to re-think this strategy. When it comes to losing weight, it’s more about what you put in than what you’re burning off. Among participants in the Weight Control Registry, walking is the most frequent form of exercise, and there was no difference in weight maintenance after three years among people who participated in the most physical activity compared to those exercising the least.

    5. Make Peace with the Scale

    For most people, I recommend weighing yourself often — even daily, and no less frequently than once a week. Your scale provides great data points, allowing you to recognize when you’re trending in the wrong direction. At that point — let’s call it the 5-pound mark — it’s time to analyze where you may have gotten too relaxed. Have you eaten out more frequently? Are you skimping on the veggies? Perhaps you’ve had a few extra causes for celebration lately. Whatever the case, once you’ve noticed that you’ve put on 5 pounds, it’s time to take action. You don’t need an expert to recognize that it’s easier to lose 5 pounds than it is to lose 10 or 20.

    6. Redefine Your Ideal Weight

    When I’m meeting with clients, I not only ask what their goal weight is, but when was the last time they were at that weight. If the answer dates back to the first time shoulder pads were in fashion, it’s time to rethink the ideal. You get massive benefits, like reducing the risk of type 2 diabetes and heart disease, by losing just 5 percent of your weight, according to research. Consider aiming for this goal, and when you achieve it, you can take it from there.

    7. Be Prepared for Hard Work

    Anyone who has lost weight, or even those who have maintained a healthy weight, knows that it takes some effort. But with time and practice, it becomes much easier. For those who have struggled with past attempts, I’ve found taking a micro-step approach works well. Start by setting mini goals, like adding a fruit or vegetable to your menu each day. With each success, take a moment to recognize your accomplishment. The satisfaction you gain from accomplishing these micro goals helps to strengthen your determination to tackle the next one. These mini successes add up over time and can lead to sustainable habits.

    8. If You Veer Off Course, Do an Immediate U-Turn

    Tripping up—say, by ordering the plate of nachos at happy hour — is part of the journey. We all give in to the occasional indulgence. Where I’ve seen people go astray is to take that tiny slip and turn it into a massive binge. But I ask: If you took the wrong turn while driving, would you keep going? No! Nor would your GPS shame you for going in the wrong direction. Instead, the GPS provides a gentle reminder to get back on track. Take that mentality to your next food detour and remind yourself to do a u-turn at your next eating occasion.

    9. Don’t Give Up — Even If It Seems Insurmountable

    No matter how many times you’ve tried losing weight in the past, there is still hope. People who have successfully lost weight tend to continue to manage those behaviors and foods that got them there. In other words, they continue to practice.


    Too often, I find people treat dieting like a hop-on-hop-off bus. After reaching their goals, they hop off the bus, reverting back to the foods or behaviors that led them to gain weight in the first place. They may hop back on the bus and lose some weight again, but over the long-term, there is a yo-yo pattern.

    To be successful at weight loss, you need to make sustainable changes. It’s less about what diet you follow (low-carb, Paleo, Mediterranean, etc.) but more about what works for you so you can stick with the changes you’ve made. So the next time you’re hopping back on the weight-loss bus, consider where you’ve struggled in the past. Make sure to address those issues by making adjustments this go-around. Otherwise, you’ll be back on the bus in no time.