Tag Archives: Gareth Emery

Weight Loss Tips

20 Apr

On Monday the New York Times had an article about brides using a feeding tube diet to lose weight. The May issue of Glamour, had an article about women so desperate to lose weight that they getting an operation called POSE, which is a surgery similiar to Gastric Bypass surgery, just to lose 25 pounds!  These surgeries cost anywhere from $1000 to $12,000 and are not even FDA approved.  No one knows what the long term effects will be.  I have personally seen women with chunky patches or lumps on their legs and thighs from liposuction.  Those are just the visible signs, but what about the patients I have trained who have had gastric bypass?  There are numerous health complications from that as well.

Surgery is a short term fix and will not result in long term success without a lot of effort.  I will admit that looking great takes a lot of effort in today’s society.  Portion sizes are enormous, we work too much, and it can be hard to fit in exercise.  Unless you get a spot on the Biggest Loser or go away to a weight loss camp, you will have to make constant efforts to lose weight.  It’s worth it because the healthier you feel, the better your life will be.  YOU ARE WORTH IT!

Below I have listed my top 10 weight loss tools to get you started and if you incorporate them into your daily lifestyle, you can be sure to keep the weight off for good!

1.  Exercise 60 minutes every day and change it up.  Run, hike, cycle, lift weights, jump rope, row, swim, dance.  Choose activites you enjoy and enlist your friends.

2.  Eat small meals often.  Think 300 calorie meals 5 times a day for women and 500 calories at 5 times a day for men.  Men have more muscle mass so they burn more calories at rest than women.

3.  When you get hungry, drink water first.  Your body has a hard time differentiating between thirst and hunger.  If you satisfy your thirst first, you will be less likely to compensate and overeat.

4.  Go fresh.  Your body is better at digesting real foods which often has less sodium and carbohydrates than the processed versions.

5.  Aim for protein at every meal and most of your carbs during the day to give you energy.  At night, your metabolism may slow down so this is a better time to eat less carbs and more protein.

6.  Do interval training.  When you are working out, add a minute or so of high intensity, all effort pushes and then recover.  This will help you burn more calories and increase your anaerobic threshold.

7.  Avoid sugar.  Fruit is good for you during the day, but too much of any other type of sugar will lead to weight gain.  The quick bursts of energy will often leave you tired and craving more and becomes a vicious cycle.

8.  Don’t keep junk in the house or your car.  If it’s not there, you can’t eat it.  Throw the twinkies in the dumpster outside of your house.

9.  Buy small portions.  The larger the bag, the more likely you will eat more than you should.  Look at the portion sizes and put single portions in small baggies so that you eat 1 portion at a time.

10.  Journal.  Record your food intake and exercise so you can see what behaviors are helping you and where you can make some changes.

Weight loss is a process and if you are committed and willing to make some sacrifices, you will successfully reach your goals.

Discipline is the key to achieving great things!

Song of the Day:  Concrete Angel by Gareth Emery &  Christina Novelli

Free download:  http://mp3skull.com/mp3/concrete_angel.html

In Health and Happiness,

Madeline Dolente